Exercise with fibroids: heavy periods, pain, and getting back after treatment

Common, and often without symptoms

Fibroids are non-cancerous growths in or around the womb. Around 1 in 3 women develop them, most often in their 40s, and many never have symptoms.

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Exercise won't shrink them

No trial shows that exercise shrinks fibroids or eases fibroid bleeding: medicines, embolisation and surgery are the treatments. Exercise keeps you healthy alongside them.

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Heavy periods and anaemia set the pace

Heavy bleeding can cause iron deficiency anaemia, with tiredness, breathlessness and a pounding heartbeat. NICE (the National Institute for Health and Care Excellence) says everyone with heavy periods should be offered a blood test. If light activity leaves you breathless, dizzy or exhausted, see your GP (general practitioner) before exercising (our anaemia guide's advice).

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Keep moving, and adjust

Aim for 150 minutes of moderate activity and strength work on 2 days a week, with shorter, lower-impact sessions on heavy or painful days. If heavy periods stop you exercising, that's a reason to see a GP: treatment can help.

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Pressure and leaking

Large fibroids can press on the bladder. Pelvic floor exercises can help with leaking; if you have pelvic pain or pain during sex, relaxing the muscles may matter more than squeezing them.

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After treatment, your team's limits come first

Recovery depends on the treatment. One NHS trust's leaflet advises no strenuous exercise for 48 hours after embolisation and rest for 2 to 3 weeks; another expects about 6 weeks before vigorous sport after keyhole surgery.

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Growths of the womb's muscle

The NHS describes fibroids as common, non-cancerous growths in or around the womb that don't always need treatment. Doctors also call them myomas or leiomyomas. They vary in size, number and position, which shapes the symptoms and the treatment: NICE treats fibroids of 3 cm or more differently from smaller ones, and fibroids that bulge into the womb can sometimes be removed through the vagina.

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How common they are, and who gets them

NICE says around 1 in 3 women develop fibroids, more often with age until the menopause, peaking in the 40s, and they can shrink after the menopause. In a US study that screened women aged 35 to 49 by ultrasound, half of those never diagnosed had fibroids, and by age 50 an estimated 80% of Black women and nearly 70% of white women had them. The NHS says they're more likely if you haven't reached the menopause, have never had a full-term pregnancy, are overweight, have high blood pressure or diabetes, are from a Black or Asian background, or have a close relative with fibroids.

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Symptoms

Many people have no symptoms. When there are symptoms, they can include heavy or painful periods, stomach pain, lower back pain, needing to pee more often or suddenly, leaking, problems pooing such as bloating or constipation, pain during sex, and difficulty getting pregnant. People told NICE that fibroids can seriously affect work and family life.

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Complications

Untreated, fibroids can cause iron deficiency anaemia from heavy bleeding, urine infections or leaking when large fibroids press on the bladder, and, rarely, difficulty having children or miscarriage.

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Heavy periods

The NHS signs of heavy periods include changing a pad or tampon every 1 to 2 hours, needing 2 kinds of period product together, periods lasting more than 7 days, clots larger than about 2.5 cm, bleeding through to clothes or bedding, avoiding daily activities like exercise, and feeling tired or short of breath a lot. NICE asks doctors to judge heavy periods by their effect on your life, not by blood loss.

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Anaemia

Iron deficiency anaemia can cause tiredness and lack of energy, shortness of breath, noticeable heartbeats (palpitations), paler skin and headaches. A GP checks for it with a blood test, finds the cause, such as heavy periods, and usually prescribes iron tablets.

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Why exercise can feel harder

Tiredness and breathlessness from anaemia, pain and cramping, pressure and needing the toilet often, bloating, the practical side of heavy bleeding, and recovering from treatment can all get in the way. None of this means exercise is harmful with fibroids; it means the amount and type may need to change through the month.

Exercise doesn't treat fibroidsStrong evidence

We found no trial testing exercise as a treatment for fibroids, and the NHS and NICE treatments are medicines, embolisation and surgery. A 2025 review called for research because the evidence can't yet support exercise advice for fibroids. One retrospective study claimed that exercise helped fibroids shrink after a heat treatment, but it can't show that exercise shrinks fibroids on its own.

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Active women are a little less likely to get fibroidsMixed evidence

In 1,189 US women, 7 or more hours of activity a week went with lower odds of fibroids than under 2 hours. A 2025 review of 15 studies found no clear link with regular activity and a small one with more intense activity, from low-certainty evidence. In 6,623 Chinese women, 6 or more hours a day of sitting in leisure time went with twice the odds of fibroids. This is about prevention, it's uncertain, and it isn't a reason to blame anyone for having fibroids.

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Medicines carry the evidence for bleedingStrong evidence

NICE's options for heavy periods with fibroids include tranexamic acid, anti-inflammatory painkillers, the hormonal coil (an intrauterine system, or IUS), the combined pill and other hormone treatments, and newer tablets that lower hormone levels, such as relugolix combination therapy and linzagolix, for moderate to severe symptoms.

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Embolisation or surgeryStrong evidence

Uterine artery embolisation blocks the fibroids' blood supply through a fine tube put in at the groin. NICE says it relieves symptoms with a faster recovery than surgery: in a UK register, 84% had improved at 6 months, but 15% needed another procedure within 3 years. In 7 trials, satisfaction was similar to surgery, recovery was faster, and more people needed a further procedure. In a UK trial of 254 women, myomectomy gave better fibroid-related quality of life at 2 years, with no clear difference at 4 years.

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Keyhole surgery recovers fasterEmerging evidence

In 9 trials (808 women), keyhole myomectomy caused less pain, less fever and a shorter hospital stay than open surgery.

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Pelvic floor exercise after surgeryMixed evidence

In one retrospective study of 130 women after fibroid surgery, those who did pelvic floor exercises had fewer bladder symptoms afterwards (about 1 in 9, against nearly 1 in 3). It's a single study of its kind, so treat it as a promising sign.

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Is it safe?

Yes, if you feel well. We found no trial showing that exercise makes periods heavier or lighter. Bleeding between periods or after sex is different: see a GP.

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Practical tips

Our suggestions: plan harder sessions for lighter days if you can; on the heaviest days, choose shorter, lower-impact sessions near a toilet, such as walking, cycling, rowing or strength work; use a high-absorbency product or two together, and wear dark clothing; and drink enough.

When periods stop you exercising

The NHS lists avoiding daily activities like exercise as a sign of heavy periods. That's a reason to see a GP, not to give up exercise: NICE's treatments can make periods lighter, and it advises carrying on with tranexamic acid or anti-inflammatory painkillers for as long as they help.

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If you're anaemic

No UK guideline sets exercise rules for anaemia. Keep activity easy enough to talk through in full sentences, build up as your iron treatment works, and see your GP first if light activity leaves you breathless, dizzy or exhausted (our anaemia guide's advice). Never take iron without a blood test.

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Period pain and back ache

Painful periods and lower back pain are fibroid symptoms. Gentle cardio, stretches and heat help many people with ordinary period pain, as our period pain routine explains; no study has tested them for fibroid pain, so use what feels good.

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Pressure on the bladder or bowel

Needing to pee often or suddenly, leaking, constipation and bloating are all fibroid symptoms. Our suggestions: plan routes and sessions near toilets, empty your bladder before exercise, and don't cut down on drinks to avoid leaking.

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Positions

If lying on your front, or tummy exercises such as crunches, press on a large fibroid and hurt, use side-lying, all-fours or standing versions instead (our suggestion).

Leaking

Large fibroids can press on the bladder and cause leaking. Pelvic floor exercises are the usual first step for leaking when you cough, sneeze or exercise: start with 8 slow holds of up to 10 seconds and 8 quick squeezes, 3 times a day, building towards 10 of each (the move page's dose), and keep going for at least a few months. Our pelvic floor guide explains how to find the right muscles.

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Pain or a tight pelvic floor

If you have pelvic pain or pain during sex, the muscles may need to relax rather than squeeze. Try 5 to 10 slow breaths of pelvic floor relaxation, 1 to 3 times a day (the move page's dose), and stop adding squeezes until you've been assessed. A heavy, dragging feeling or a bulge in the vagina needs a GP: our pelvic floor guide covers this.

Lifting weights

We found no study showing that lifting weights makes fibroids grow or bleed. Train as you normally would if it's comfortable, lighten the load or change the exercise if a move causes pelvic pain or pressure, and breathe out on the effort rather than straining (our suggestion).

Core work

There's no evidence that tummy exercises harm fibroids. If a move presses on a tender tummy, the bird dog, side-lying moves and standing work train the same muscles without the pressure (our suggestion). After surgery, your team's limits apply.

Running

Running is fine if it's comfortable. If you need to pee often or leak when you run, plan routes near toilets and build up pelvic floor exercises; on heavy days, a lower-impact option may suit you better (our suggestion).

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Hormone medicines

Some fibroid medicines lower your hormone levels. With relugolix combination therapy, hot flushes were a little more common than with a dummy pill, and changes in bone density over 24 weeks were small. Hormone injections of the older kind are licensed for up to 6 months, and bleeding can increase in the first couple of months. If you get hot flushes, exercise somewhere cool and wear layers; if you're on hormone-lowering treatment for a long time, ask your team about your bones and keep up strength and impact exercise (our suggestion).

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After embolisation

In embolisation, a specialist blocks the fibroids' blood supply through a fine tube put in at the groin, usually with a night in hospital. One NHS trust's leaflet says to expect pain like a bad period for up to 2 weeks, with flu-like symptoms and a mild fever for several days, and to feel drained and tired for 1 to 2 weeks. It advises no driving or strenuous exercise for at least 48 hours so the groin puncture can heal, rest for at least 2 to 3 weeks depending on how you recover, and then a return to usual activities once you feel ready, with 2 to 3 weeks off work.

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Before surgery

NICE suggests considering hormone treatment before a myomectomy or hysterectomy if fibroids have enlarged the womb, and one NHS trust's leaflet says this usually takes 3 months. That leaflet says your recovery depends partly on how fit and well you are before the operation, and another trust's leaflet advises moving early and drinking enough afterwards to lower the very rare risk of blood clots. Staying active while you wait is worthwhile (our suggestion).

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After keyhole myomectomy

One NHS trust's leaflet says you should be able to do light daily activities within 2 weeks and return to work within 4 to 6 weeks, and that you need 6 weeks before vigorous sport or sex, avoiding heavy lifting in that time. Go to A&E (accident and emergency) for severe tummy pain or a fever.

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After open myomectomy

One NHS trust's leaflet says no heavy lifting for 6 weeks after an open operation, and at least 4 weeks before returning to work. In the first weeks, the gentle exercises in our hysterectomy routine, such as breathing, ankle circles, heel slides, pelvic floor squeezes and short walks, suit a healing tummy too, with your team's agreement (our suggestion). Our hysterectomy routine also says no sit-ups, double leg raises or planks while the tummy heals.

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After fibroids are removed through the vagina

Fibroids inside the womb can be removed with a hysteroscope, a thin telescope passed through the vagina. The NHS says to avoid exercise and sex until the pain and bleeding have stopped.

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After a hysterectomy

Our hysterectomy guide has the timings for walking, lifting, swimming and running again after the operation.

Pregnancy after treatment

The NHS says some treatments can stop you having children or raise the risk of problems in pregnancy, so talk to your doctor if you plan to have children. NICE says embolisation or myomectomy may let you keep your fertility; in one trial, 50% of women who tried for a baby after embolisation became pregnant, against 78% after myomectomy. One NHS trust's leaflet advises avoiding pregnancy for at least 6 months after embolisation, and another says a pregnancy after myomectomy may need a caesarean.

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Call 999

Stop exercising and call 999 for:

• Chest pain that feels tight or like squeezing, or spreads to your arms, neck or jaw.
• Severe difficulty breathing: gasping, choking or not able to get words out.
• Lips or skin that are pale, blue or grey.
• Someone who has passed out and isn't responding normally, or who fainted while exercising.

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Pelvic pain: call 999 or go to A&E

The NHS says to call 999 or go to A&E if you have pelvic pain and any of these. Don't drive yourself.

• The pain is severe, getting worse, or hurts when you move or touch the area.
• You feel faint, dizzy or lightheaded, or pass out.
• You have pain in the tip of your shoulder.
• You have difficulty breathing.
• You have heavy bleeding from your vagina.
• You suddenly feel confused.

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Pelvic pain: get help from NHS 111

If you have pelvic pain and:

• You find it difficult to pee or poo, or there's blood in your pee or poo.
• You have unusual discharge, fluid or bleeding from your vagina.
• It hurts to pee, or you need to pee more than usual.
• You have a very high temperature, or feel hot, cold or shivery.
• You're vomiting, have diarrhoea or feel sick.
• You're pregnant or might be.

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After treatment

After embolisation, one NHS trust's leaflet says to go to A&E for a fever that keeps coming back, or for pain, fever and a bad-smelling discharge, and to press on the groin puncture for 10 minutes if it bleeds or swells, going to A&E if it carries on. After keyhole myomectomy, another says to go to A&E for severe tummy pain or a fever. After a hysteroscopy, the NHS says to contact the hospital urgently, or call 111, for bleeding that gets worse or doesn't stop after a few days, worsening tummy pain that painkillers don't help, a high temperature or smelly discharge.

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See a GP

• You have symptoms of fibroids, they affect your everyday life, work or relationships, or painkillers aren't helping.
• Heavy periods are affecting your life, or you've had them for some time.
• You have severe period pain, or bleed between periods or after sex.
• You think you might have iron deficiency anaemia, or light activity leaves you breathless, dizzy or exhausted.
• You have fainted.

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Stop exercising

Stop and rest for chest pain, palpitations, dizziness, or breathlessness that's out of proportion to what you're doing, and sit or lie down if you feel faint.

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"Exercise, yoga or certain stretches can shrink fibroids"Strong evidence

No trial shows this. Medicines, embolisation and surgery shrink or remove fibroids. One retrospective study claimed exercise helped after a heat treatment, but it can't show that exercise shrinks fibroids on its own.

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"Exercise makes fibroids grow or bleed more"Emerging evidence

No study shows this. If anything, more active women are slightly less likely to develop fibroids.

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"Heavy lifting pushes blood to your pelvis and feeds fibroids"Mixed evidence

Some clinic websites say this, but we found no evidence behind it, and studies of activity and fibroids point, if anything, the other way. Lift if it's comfortable, and adjust if a move causes pain or pressure.

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"With fibroids, you must avoid core exercises"

There's no evidence of harm. Choose positions that don't press on a large fibroid and hurt; after surgery, your team's limits apply.

"Kegels shrink fibroids"Strong evidence

Pelvic floor exercises can help with leaking when a fibroid presses on the bladder, but they don't change the fibroids themselves.

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"Heavy periods are something to put up with"Strong evidence

NICE says to judge heavy periods by their effect on your life and offers a blood test and treatments. If they stop you doing things like exercise, see a GP.

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"Losing weight will shrink my fibroids"Mixed evidence

Being overweight makes fibroids more likely, but we found no trial showing that weight loss shrinks fibroids you already have. A healthy weight is worth it for other reasons.

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