Katie R Physio & Nutrition

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Katie R Physio & Nutrition

Women's and Pelvic Health
Physio & Nutrition Physiotherapist and Nutritionist

02/12/2025

Here some of the things you won’t find me suggesting in clinic…..

25/11/2025

But I never look back…..

13/11/2025

Yes protein is great… but don’t forget about fibre
Here are some ideas on how to meet your daily needs

16/12/2024

January clinic dates…
In January I will be running two Monday clinics on the 13th and 20th. You can book online website or get in touch.

Sorry I’ve been so quiet on here. Life is busy with three kids, work and lots of extra professional development I’ve been doing

Merry Christmas

28/03/2024

We don’t need to fear and avoid exercise post partum but we do need to modify and slowly increase intensity and duration.

I spend a lot of time telling women not to fear exercise postnatally, but I also work to address the factors that have changed in their bodies and look to modify and address symptoms and risk factors.

So if you want to get moving post natally check in with a physio or health care provider that is experienced in this area. Give yourself the care you need in the fourth trimester.

18/03/2024

We are all searching for ways to support women through peri menopause, menopause and beyond. But what if the most simple lifestyle changes were the most effective?

Evidence shows that exercise plays a key role in health and wellbeing through this transition. . In fact, exercise may be the most important lifestyle modification one can make. Exercise benefits our bones, hearts, blood pressure, mental health and much more.

So to ensure this transition goes smoothly for you create the habit of regular exercise, move and strengthen your body.

09/09/2023

Diet plays an important role in peri-menopause and menopause. Eating well and ensuring you are getting enough of specific macro and micronutrients is important. This can help protect bone density, reduce the risk of cardiovascular disease and promote increased muscle mass. This has a knock on effect on many of the symptoms women are impacted by daily. A few simple changes can make a significant impact.

06/09/2023

Did you know that gut and bowel health have an important role in pelvic health?

Our bowel health offers a great insight into our overall health and well-being. Bowels that are slow and clogged up can impact the pelvic floor, hormonal health, menopause symptoms, and much more. Whereas fast and loose bowels can be a sign of gut issues that need to be addressed.

That's why when you meet me in the clinic we will talk about all things bowel and gut health. Not just to relieve symptoms but also to focus on optimal health.

30/07/2023

People are much more aware about prolapse these days. But what actually is prolapse.....

Simply put prolapse is when changes in the pelvic floor muscles and tissues mean that the organs- bladder, bowel and uterus - sit lower in the pelvis. This change is graded by how far down the vaginal walls the organs sit when you bear down.

Prolapse can cause uncomfortable symptoms such as heaviness, dragging, incontinence bladder and bowel, bowel concerns and discomfort. These symptoms often worsen as hormones fluctuate and can be worse around your period or as you move towards menopause.

26/07/2023

Strength training your pelvic floor is much more than pelvic floor exercises (kegals).

You wouldn't get a shoulder injury and then do 3x10 bicep curls over a few weeks and expect to get back to handstands.

The Pelvic floor is much more complicated than that. We need to train the pelvic floor to meet our daily functional needs and to allow us to engage in high impact exercise.

This means focusing on
*** strength
**** endurance
***** co-ordination
****** progression to strengthening with movement.

After this we need to look at your goals and ensure your pelvic floor symptoms do not stop you from doing the activities you want. So see a pelvic floor physio and don't just kegal!

07/05/2023

Endometriosis effects as many as 1 in 8 women. Unfortunately there has been little research done in this area, however an urgency to provide better care for these women has been recognised and more and more great research is being done.

There are lots of steps we can take to help manage symptoms and flare ups, and to address the huge variety of symptoms we see with endo. Diet, lifestyle, exercise, pelvic floor physio are just a few things you can do to empower yourself to manage your own condition. Unfortunately there is no magic pill that will solve all your concerns but many steps you can take to support your body.

This is an area I am particularly passionate about. I love to share my knowledge and give you ways to help yourself and understand your condition better.

Address

Raglan

Telephone

+64273630906

Website

https://www.thephysioroomraglan.co.nz/blank-page-1

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