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Kirsty Nel, 204 Oxford Road Illovo, Johannesburg (2025)

10/11/2025

There are some myths that just need to get busted so badly it’s like they asking for it.

Periods need to be given more support - period!

My top tips:

🩸 Ladies please - take an anti inflammatory if you are in pain. Doesn’t matter how much or how little pain. Just do it!

🩸 Be gentle on yourself - it’s normal to feel under the weather so back off things if you need to. Estrogen is super low so you are not your usual sparkly self.

🩸 Track your cycle ~ what we can measure we can support and benefit from.

🩸 Best pain tip and you are going to think this is crazy but an or**sm can send those period cramps packing. And it’s not about getting messy on the inside. Let your cl****is be a friend.

🩸 When things are down they can only go up. After your period comes the follicular phase where you radiate, kickass and shine! Back on top!

03/11/2025

Time to glove up!

Having a session with a pelvic physio is so beneficial for women’s wellness but many are put off by the internal exam and treatment aspect. And that is totally understandable so here is some info to help shed some light on the situation 🙌🏻

I believe knowledge is power and it’s in the understanding of the matter that we really feel the control and healing.

Physios work with muscles and joints which for majority of issues is all on the outside of the body. The pelvic floor is an internal group of muscles, connections and joints which just like the rest of the body undergoes stress, strain and injury.

Tricky thing also is that not only is it a very personal space it is also unseen so unlike a knee or an elbow it’s difficult to connect to.

Why do we check internally?

~ it offers the physio the chance to feel the muscles (for tension/laxity) as well as check movement (just like outside body parts)
~ it offers biofeedback to the patient for them to finally feel the pelvic muscles.
~ it reduces pain
~ improves function (healing)
~ relieves long standing trauma/dysfunction.

Many women are quite keen to unlock and connect to this area but others are a little more reluctant due to previous trauma (abuse, shaming, birth) and we work around all of that.

Is it compulsory?

No nothing is a must have - we have plenty of tools in the tool kit to work with. Like Donkey said to Shrek - onions have layers to work with 💫

What should you know?

~ always feel you have been well informed, have had the opportunity to decline and/or ask lots of questions.
~ you do not need to have waxed or prepped down under.
~ many ladies are reluctant to connect down there but 100% are very pleased they did.
~ your pelvic floor is a part of your body, it’s not dirty, shameful or unimportant.
~ healing is holistic not just physical or emotional, one muscle or area.

Any questions drop comments below 👇🏻👇🏻👇🏻

31/10/2025

Time to glove up!

Having a session with a pelvic physio is so beneficial for women’s wellness but many are out off by the internal exam and treatment aspect. So here is some info to help - knowledge is power and it’s in the understanding of the matter that we really feel the healing!

Physios work with muscles and joints which for majority of issues is all on the outside of the body. The pelvic floor is an internal group of muscles, connections and joints which just like the rest of the body undergoes stress, strain and injury.

Tricky thing also is that not only is it a very personal space it is also unseen so unlike a knee or an elbow it’s difficult to connect to.

Why do we check internally?

~ it offers the physio the chance to feel the muscles (for tension/laxity) as well as check movement.
~ it offers biofeedback to the patient for you to finally feel your pelvic muscles.
~ it reduces pain
~ improves function (healing)
~ relieves long standing trauma/dysfunction.

Many women are quite keen to unlock and connect to this area but others are a little more reluctant due to previous trauma (abuse, shaming, birth)

Is it compulsory?

No nothing is a must do - we have plenty of tools in the tool kit to work with.

What should you know?

~ always feel you have been well informed and have had the opportunity to decline.
~ you do not need to have waxed or prepped down there.
~ most people are reluctant to work in the area but 100% are

21/10/2025

I think a more accurate description would be….. navigate, stumble, crawl, snowball, journey back to normal and is it ever truly normal again?

The idea of bouncing back creates an unrealistic goal and expectation about postpartum recovery interms of healing, body recovery, strength and function.

Let’s just think through the facts that we do know:

1. You carry a baby for 9months during which time your tissues change and compensate - that doesn’t just snap back once birth has occurred.

2. BOTH birthing modes are painful and cause trauma. You need time to heal.

3. Post birth there is also a massive hormonal shift that can take 6months - a year to recorrect.

4. Numerous pregnancy’s and births will take longer each time to recover from. No other medical procedure happens repetitively in the short space of time equal to that of child bearing.

5. Mentally it’s also a journey becoming a new mom and caring for a baby (maybe also others) this means less focus on our own healing and strength.

6. Lastly has anyone noticed how the rule is ‘no exercise or s*x before 6 weeks’ then suddenly at 6 weeks it’s ‘ok you can go back to anything’
What changed exactly in the seconds 5 weeks became 6 weeks that allows for the body to go from zero to 100% 🤔🤔🤔🤔🤔🤔🤔

Don’t allow stereotypes and misinformation to cloud your recovery with the wrong goals.

Slow and steady wins the race (that’s what I tell my kids) so seeing a pelvic physio (and others) after birth can support you in healthier, achievable and realistic guidelines.

Want to know more? Join me on my webinar this Thursday as we discuss the postpartum chapter.

DM to book 🩷

20/10/2025

Cycle Strong: Pelvic Power Workshop

“Own your ride, know your body, build strength from the inside out.”

🗓 Sunday, 16th | 🕚 11AM – 1PM
📍 Alchemy Studio - Dunkeld West Centre JNB
🎟 R380 – includes movement Class, pelvic talk coffee, bubbles & a goodie bag

Power in the Saddle is a workshop created to empower female cyclists to feel strong, confident, and supported in the saddle.

We start with coffee on arrival (because caffine is a cyclists love language) and flow into a mobility and pelvic strength class led by Carla, a world tour rehab & performance specialist. She’ll take you through a cycle-specific movement sequence designed to unlock tight hips, activate your core, and relieve pelvic tension all essential for stronger, pain-free rides. Perfect for a recovery after a long or preparation for an up and coming race.

Then we shift gears with Kristy from &Her Physio, a leading pelvic floor physiotherapist..She will open up the conversation on the real effects of cycling on women’s bodies. From saddle discomfort to leaking, libido shifts, and pelvic pain giving you tools to manage it, and help you reclaim your strongest asset: your pelvic health.

Kirsty will help you understand what’s normal, what’s not, and how to take back control of your pelvic health.

This is about normalising the stuff no one talks about, and creating a safe, s*xy space to learn, share and reconnect with your power source your pelvis.

We’ll wrap with a bubbly Q&A, goodie bags filled with cycling-friendly treats, and the kind of connection that reminds you: you’re not alone on this ride
This is for you if:
🚴‍♀️ You cycle — hard, fast, long, or just for joy
💥 You’ve experience some discomfort, numbness, tightness, or disconnected after a ride
🔥 You want to feel confident,strong, and powerful in your body
🧘‍♀️ You’re curious about pelvic health, and want to improve your pelvic strength and awareness.
💫 You’re ready to move, open up, and celebrate being a woman on wheels

R380 | Limited spaces |

16/10/2025

Join me on Thursday 23rd Oct for a webinar all about your postpartum recovery 🩷

Not enough focus is given to mom and how she is doing!

The journey really begins one baby has arrived and the first myth to debunk is that it doesn’t take just 6 weeks to be ok again.

It’s physical, emotional, hormonal - it’s everything along with also being a new mom.

Join me to discuss healing, returning to the exercises we love, normalizing social stereotypes, diastasis, in*******se and so much more.

All through the lense of pelvic health physio!

R300 live webinar with recording included and some extras.

DM to book 🤍🩷🤍🩷🤍

15/10/2025

Ever feel like you are going a little crazy in the symptoms you feel - like are they really there and real? Or tried to communicate your concerns for your health and felt ashamed or brushed off by the person who should be helping you?

Gaslighting is a toxic problem in society and even more so within the health care industry. It’s not just with medical practitioners but all individuals involved in this space even amongst ourselves on a social level.

Too often people are disempowered and talked down to regarding what they are worried about and especially in the women’s health arena it can be extremely damaging!

The following comments are sadly what we hear a lot:

👉🏻 ‘now that you have had kids that problem will never go away (incontinence)
👉🏻 ‘it’s normal to have pain with s*x after giving birth’(postpartum)
👉🏻 ‘it’s just bad period pain (endometriosis)
👉🏻 ‘just relax and not think about it too much (infertility)
👉🏻 ‘it’s six weeks now you can go back to normal activities’ (postpartum)
👉🏻 no you are far too young to feel that (perimenopause)
👉🏻 don’t worry everybody has that (lack of sleep, stress, fatigue)

If you are exposed to people (in any area of life) that belittle you and don’t support your sense of health then it’s time to step back and find other options - there are many many people in the heath care field that have a holistic approach to treatment and this doesn’t mean weird alternative options it means taking you seriously, seeing you as a whole person and above all treating you beyond the obvious 👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻

Any other ways you have felt unheard or brushed off - comment below 👇🏻

This is YOUR space 🫶🏻

06/10/2025

Bra Collection October 2025.
With and ***es_za

We are collecting bras in aid of Breast Cancer Awareness for the month of Oct.

Please place any gently used bras in individual bags with the size written on them.

You can drop off at my practice (204 Oxford Centre (Thrupps) 204 Oxford road Illovo JNB) or Alchemy Stuido in the Dunkeld West Shopping Centre.

Let’s create awareness and offer support this month!

02/10/2025

2023 stats taken showed that out of the 8.06billion people in the world 4.01billion are female. That is just under 50% of the world population.

That means that just under 50% of the worlds population are at risk for developing breast cancer ‼️

Yes being female is an immediate risk and one we don’t often think about. So being proactive, empowered and having courage is the first step in fighting off the big C!

Proactive

~ get regular screening done especially if there is a higher risk through your genetics.

~ get to know your bo***es - once a month, look, feel and connect!

Empowered

~ listen to the right people and ask the questions you want answers to.

~ take charge of your health by investing in healthier lifestyle choices.

~ if you need to be on meds for anything find out the risks and what to do about them.

Courage

~ it takes courage to take charge.
~ HRT has a bad rep - it takes courage to educate yourself and learn.
~ it takes courage not have the ‘it won’t happen to me’ approach.
~ it takes courage to beat breast cancer.

Even if we haven’t had breast cancer directly nearly everyone knows someone who has, sadly someone very close and may have lost that person.

This month make one choice that will nurture and support your body better 🩷

Genetics also play a role as well as lifestyle choices but it’s mainly that fact that you are female with female hormones and anatomy.

27/09/2025

I will be running my ever popular webinar series in October.

These 3 webinars will cover each of the birthing options as well as the early postpartum recovery.

I am Kirsty Nel a women’s health physiotherapist and my practice is focused around the education and care of pelvic function especially in pregnancy and after birth.

Let’s take a look at:

~ the impact of pregnancy on your body and how to physically prepare for birth.
~ what is the pelvic floor, how does it play a role in birth and recovery.
~ how to prepare your pelvic floor for birth.
~ common challenges women face with birth choices and how to navigate them.
~ early recovery from perineal trauma and c section surgery.
~ returning to exercise guidelines.
~ debunking some of the common myths and fears placed on birthing women.
~ VBAC - what’s this all about.
~ c section scar care.
~ Q&A

Vaginal birth webinar - 2nd Oct
C section birth Webinar - 9th Oct
Postpartum recovery - 23rd Oct

All webinars are presented via Zoom from 7-8:30pm.
Recordings available with each booking.

R300/webinar ~ 10% off all 3.

Healthcare professionals are welcome to join but this is not CPD accredited and aimed at patient education.

DM me to book or send me an email on info@knphysiotherapy.co.za

See you online 💫

12/09/2025

I attended the CNE yesterday which is an annual event for dietitians run by . It is such a great networking and learning event so I feel very lucky to be included 👌🏻

So here are a few cool things I learnt about creatine which I do take but not regularly however learning all this info from these amazing colleagues has definitely changed my strategy!

~ Creatine is an amino acid compound that is made by the kidney’s and liver.

~ Creatine is not just for body builders and men! It has huge benefits for us ladies.

🔋 Creatine is instrumental in boosting our cellular energy - think enhanced anatomical battery power!

🧠 it also has massive benefits for brain function by reducing brain stress and improved neural networking!

💡Creatine also helps booste our natural energy molecules for more high demanding processes!

How to take it?

Daily intake as a maintaince is 3-5mg but you can do an intial loading phase of 20g per day split in doses then move to a regular dose after a week.

What can effect uptake?

Taking it at the same time as coffee can reduce effects of creatine (so don’t mix it in your coffee) ☕️

Co-ingesting with protein and carbs will really help creatine uptake 🥩🥖

💧keeping adequate hydration when taking creatine is very important as it does draw on fluid (why muscles seem bigger)

⏰ Timing can help - post exercise is best as blood flow into muscles is optimal for absorption. But you don’t have to be working out to take it 👌🏻

Which one to take?

Creatine Monohydrate is the one that is most researched, it is water stable and has a 99% absorption rate.

Misconceptions?

Creatine is not an anabolic steroid and it won’t alter hormones.

Benefits for us gals? Amazing for brain fog during menopause, energy requirements in pregnancy and breastfeeding, decrease migraines and enhance female sports performance 👌🏻

There is even good evidence for use in children….

I found this very very interesting and will definitely be discussing creatine usage with my patients!

If you are unsure always check in with your friendly dietician for further support and advice 🌱

09/09/2025

Exciting news happening in my practice!

As many know my diary is crayyyyzzzeeeee busy which I am very grateful for and truly blessed but it’s very stressful and the time has come to make a valuable addition to my space……

When I opened my practice nearly 6 years ago I never planned for it to grow to this point and become the success it has. I just thought I would see a few morning patients and enjoy running my own show but I guess a greater power had greater plans in mind.

So here we are and I am thrilled to announce that Joanne Tate will be available at my rooms every Thursday to see all things women’s health related.

Joanne is a lovely, gentle breath of fresh air into the rooms and she brings with her a whole tool bag of experience and knowledge that I know will not only fit the same foundations & Her is built on but will be a wonderful set of healing hands for all who see her.

Welcome Joannne 🩷

Kirsty Nel

10/11/2025

03/11/2025

31/10/2025

21/10/2025

20/10/2025

16/10/2025

15/10/2025

06/10/2025

02/10/2025

27/09/2025

12/09/2025

09/09/2025

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