Sara Mahamdallie Physiotherapy

Sara Mahamdallie Physiotherapy 🩺 Women’s Health Specialist |
💪🏼Empowering women’s wellness.

Pelvic Floor Dysfunction | Pre- & Postnatal | Breast Cancer | Scar Rehab | Menopause | Endometriosis and other chronic pain conditions

Your body has changed. And so has what it is being asked to handle every day.The traditional “6-week check” was never de...
11/05/2026

Your body has changed. And so has what it is being asked to handle every day.

The traditional “6-week check” was never designed to be your first postpartum support point—it was simply the standard medical review.

But your body starts adapting, and working hard from day one after birth.

Early postnatal check-ups can help you:
• Highlight supportive community resources sooner, rather than later
• Check posture, abdominal recovery and support early healing
• Address bladder, bowel, or scar concerns sooner rather than later
• Reduce pain and tension from feeding and carrying your baby
• Build confidence to move safely again
• Learn how to protect your pelvic floor while lifting, feeding, and moving

Research shows early guidance improves recovery, reduces long-term symptoms, and helps you return to exercise more safely. Waiting until 6-weeks can mean struggling in silence when you don’t need to.

Your recovery deserves support from the start. 💛
If you’ve had a baby recently (or you’re pregnant and planning ahead), an early postnatal check could make all the difference.

⚡ Bladder irritants you might not expect.Common triggers:• Caffeine• Fizzy drinks• AlcoholBUT did you know about:• Choco...
06/05/2026

⚡ Bladder irritants you might not expect.

Common triggers:
• Caffeine
• Fizzy drinks
• Alcohol

BUT did you know about:
• Chocolate (caffeine and theobromine)
• DECAF tea and coffee (acidity)
• Sugar-free or Low calorie squash (artificial sweeteners)
• Tomatoes or Tomato-based sauce (citric and ascorbic acid)

Whilst we recognise that some people don't want to give up their guilty pleasures FOREVER (can people survive without caffeinated coffee!? 💤💤), why not try to reduce your intake of just a few!

Small changes can make a big difference.

🩸 Heavy, painful periods are not something you should ‘just live with’.🔴Adenomyosis = Lining of the womb (uterus) starts...
14/01/2026

🩸 Heavy, painful periods are not something you should ‘just live with’.

🔴Adenomyosis = Lining of the womb (uterus) starts growing into the muscle in the wall of the womb.
🔴Endometriosis = cells similar to those in the lining of the womb (uterus) grow in other parts of the body.
🔴Polycystic O***y Syndrome = hormonal condition that affects women of reproductive age.

🔺ALL can have physical AND psychological implications, that extend far beyond "just heavy periods".

❗Including but not limited to:- Abdominal and pelvic pain. Over-activity in the pelvic floor which may lead to Pain during s*x. Pain during bladder and bowel movements. Loss of Relationships or friendships. Inability to attend work or even get out of bed. Depression. Anxiety. Heavy bleeding. Irregular and unpredictable bleeding. Anaemia. Increased body hair. Acne. Fertility concerns. Poor sleep. Bladder and bowel concerns.

➡Management should be **multidisciplinary**. This is reflected in worldwide guidelines.
YET
✅ many women (and some medical practitioners!) do not know Women's Health Physiotherapy and Pelvic Physiotherapy ARE RECOMMENDED and can support and help manage your symptoms.
✅There isn't one treatment that work's for everyone. Sometimes it takes a (metaphorical) toolbox of personalised options to manage your symptoms and flare-ups.

☂ Chronic/ Persistent Pelvic Pain ☂ 🧠 Multidisciplinary care = better outcomes.

12/01/2026

💩 Straining again and again when on the toilet is not harmless. In fact, constantly straining or rushing can lead to a multitude of problems!

Firstly - It's important to identify WHY are you *pushing* out your Bladder and/or bowel movements.
Are you in a rush?
Are you regularily constipated?
Do you have a prolapse?
Does needing the loo cause you pain?
Do you struggle to know when you really need the loo?
Does this happen ALOT?

The cycle of straining (and pain!) can be a tricky one to break! But often, identifying and making immediate small changes to bladder and bowel habits can alleviate many of the causes AND the symptoms.

❤ SELF-CARE TIPS
💦Aim for hydration - 1.5 litres of IDEALLY water every day
🍐Good fibre intake- depending on your type of stool (check out the Bristol Stool Chart!)
🚽Use a small step to raise your knees about your hips when on the toilet
🌬Practice belly/yoga/360/diaphragmatic breathing to help relax the pelvic floor
⏰ The body likes routine - the same toilet, the same time - when you get the urge, try to void within 20minutes! And don't rush it - the more you stress, the more you tense, the harder to pass that bladder or bowel movement!

🥼Further assessment with a Women's Health Physiotherapist can help you to break the cycle of straining and pain, so you don't have to dread a simple bodily function!

10/01/2026

💧 Leaking when you cough, laugh, or run? You’re not broken.

📚 "Usually the result of the weakening of or damage to the muscles used to prevent urination, such as the pelvic floor muscles and the urethral sphincter" (NHS).

❗Urinary incontinence affects up to 1 in 3 women
❗It is common but not normal
❗Pelvic floor physiotherapy is first-line treatment (NICE GUIDANCE)

"Although it is not a life-threatening disorder, its consequences extend far beyond physical discomfort, affecting emotional health, social relationships, s*xual function and overall quality of life" (Trapani, Villa, Marcomini et al. 2025)

❗Associated Risk Factors❗
HIGH BMI
MULTIPLE VAGINAL DELIVERIES
DEPRESSION
BLADDER EMPTYING DIFFICULTIES
CONSTIPATION
PROLAPSE
URINARY INFECTIONS
ALCOHOL CONSUPTION

❓Any of the above sound like you?
📚Evidence shows improvement with targeted exercise + bladder retraining

🚽 Life is too short to worry about wetting yourself.
💻 www.pelvicphysio.org or booking link in bio.

08/01/2026

✨ ONLINE Pregnancy Exercise Class ✨

Pregnancy is not a time to stop moving – it’s a time to move smart, strong, and with purpose 💪🤰

Our evidence-based pregnancy exercise class is designed by a women’s health physiotherapist to support your changing body, build strength, reduce aches, and prepare you for birth and beyond.

🗓 Tuesdays | 7–8pm
💻 Online – train from the comfort of your home
🔎 Book via gymcatch.com
(Search Sara Mahamdallie Physiotherapy)

🚫This is not a fluffy class – because pregnant women aren’t fluffy.
🏋‍♀ We are strong, resilient, and deserve training that matches the real physical demands of pregnancy.

✔️ Safe, progressive strengthening for the whole body during pregnancy
✔️ Adapted for individual needs
✔️ Includes focus on Pelvic floor & core
✔️ Backed by science, not trends.

Move with confidence. Train for motherhood. 💥

🚽 Accidental bowel leakage is more common than you think. It happens when you have trouble managing or controlling when ...
07/01/2026

🚽 Accidental bowel leakage is more common than you think. It happens when you have trouble managing or controlling when you need to p**p!

➡Bowel incontinence can often be linked to digestive tract disorders, chronic diseases, childbirth, nerve injury, or prolapse.
🚫Don't plan your day around toilet trips. Physiotherapy can help you improve bowel control and quality of life.

💪 A strong but supple Pelvic Floor helps support and control both the bladder AND bowel.

❤ A few Self Care Strategies:
🚽 Your toileting position can make all the difference. Raise your knees just above hips with a step under your feet and breathe into your belly!
🏃‍♀️ Move regularly to promote regular bowel activity
❗Fibre can both SOFTEN or BULK your stool - Make sure you eat the right type for you!
💦 Hydrate throughout the day - AIM for 1.5 litres - ideally water!

💬 You don’t have to suffer in silence.
💻 Booking link in Bio or visit www.pelvicphysio.org
📩 DM or email [email protected] if you have any questions!

⛔Pain with intimacy is far more common than many realise — BUT you absolutely don’t have to just “put up with it.” And I...
21/11/2025

⛔Pain with intimacy is far more common than many realise — BUT you absolutely don’t have to just “put up with it.” And I have stronger words for those "professionals" who suggest *JUST* have a glass of wine to relax..🚫

📚Dyspareunia (pain during or after s*x) falls under "Chronic Pelvic Pain" - a worldwide recognised condition- and can stem from a variety of treatable causes, including pelvic floor muscle overactivity, hormonal changes, postnatal recovery, menopause, va**nal dryness, infections, endometriosis, and even stress or past pain or traumatic experiences.

🥼Pelvic health guidance from trusted organisations consistently highlight one key message: ❗if s*x hurts, it’s a sign your body is asking for help — not something you should ignore❗

💚 Here’s just *some* of the ways you physiotherapy can make a real difference:

✨ A Women's health physiotherapy assessment to check for muscle tension, tenderness, or scar sensitivity.
✨ Education on chronic pain and its systemic effect on the body.
✨ Education on lubrication, arousal, and pacing to reduce mechanical irritation.
✨ Pelvic floor down-training and breathing strategies to ease overactivity.
✨ Manual therapy to reduce your nervous systems fight or flight reaction.
✨ Local oestrogen (if appropriate) during peri- or post-menopause to improve tissue comfort.
✨ Addressing underlying conditions with your GP or specialist when needed.
✨ Sign posting to other appropriate professionals such as therapists and charities.

❤You deserve comfortable, confident intimacy. If pain is part of your experience, reach out — there is so much we can do to help, and you’re never alone in this journey.

💦 Ever been about to leave the house and thought, “I’ll go… just in case”?⛔ It feels harmless, right? But doing this reg...
20/11/2025

💦 Ever been about to leave the house and thought, “I’ll go… just in case”?

⛔ It feels harmless, right? But doing this regularly can actually train your bladder to become jumpier and more sensitive than it needs to be.

🥼As a Women's health physiotherapist — and backed by guidance from respected bodies like the RCOG, POGP, and specialist uro-gynaecology groups — I'm here to let you know this habit can quietly fuel bladder issues over time.

➡ Here’s what’s really happening:

🔸 Your bladder has a natural filling pattern.
It should signal the need to p*e when it’s genuinely getting full — not because you’re about to leave the house.

🔸 Going too often shrinks your bladder’s “confidence.”
Frequent pre-emptive wees can make it more sensitive, encouraging urges to appear earlier and more strongly.

🔸 This can contribute to urgency, frequency, and leaks.
Especially if your pelvic floor is already working overtime!

🔸 Breaking the habit helps restore healthy bladder cues.
Spacing your wees, drinking normally, and responding only to true urges allows your bladder to relearn its natural rhythm.

✨ Try this instead:
• Head out the door without the “just in case” trip — unless you actually need to go.
• Aim for roughly 2–3 hour gaps between wees (your body may need time to adjust).
• Sip fluids through the day rather than “saving up” "flooding the bladder" or “flushing out.”
• If urgency is already a problem, urge-management strategies can help — and you don’t have to figure them out alone.

❗If your bladder is bossing you around, physiotherapy can help you reclaim control with evidence-based strategies that actually work.

💛 Your bladder is smart — let’s help it stay that way!

13/10/2025

🩷 Let’s talk vulvova**nal health: everyday care & when to seek help 🩷

🔍 What is vulvova**nal health?
➡“Vulvova**nal” refers to both the v***a (external genitalia) and the va**na (internal). ➡They have distinct anatomy and functions but interact.
➡A healthy va**nal ecosystem includes beneficial bacteria (notably Lactobacilli) that help maintain a slightly acidic pH, which resists overgrowth of harmful microbes.
➡Vaginal discharge is normal — it helps clear dead cells and maintain balance. Clear to white, mild odour, and no irritation = typical.
❗Changes in colour, odour, consistency, or presence of itching, burning or pain may signal infection or imbalance.

💧 Gentle hygiene = Here are safe hygiene practices backed by evidence:
✅ Wash the v***a (external area) once daily with plain water or a mild, pH-balanced, hypoallergenic cleanser (avoid strong soaps or fragranced washes) - please speak to your pharmacist!
✅ After bowel movements, if needed, gently rinse front → back to avoid f***l bacteria contamination
✅ Pat dry with a soft towel; don’t rub
✅ Wear loose-fitting, breathable, light, cotton underwear; avoid tight synthetic fabrics that trap moisture
✅ Avoid intimate products like scented sprays&wipes, do**hes, bubble baths, and perfumed soaps
❌ Do NOT do**he. Douching can alter va**nal flora, reduce defenses, and increase risk of infections, PID, and STIs.
✅ If you do groom p***c hair (optional) avoid harsh chemicals or irritants.

💪 How Women’s Health Physiotherapy can support
✅Pelvic floor and connective tissue work: overactive, dysfunctional muscles can contribute to pain, burning, or sensitivity.
✅Education & behavioural strategies: guidance on toileting posture, bowel habits, bladder mechanics, and v***ar care adjustments to reduce irritation.
✅Desensitisation & graded exposure: if s*xual pain (dyspareunia) or hypersensitivity is present, we can gradually reintroduce touch in a controlled, graded way under supervision.
✅Relaxation, breathing and pain neuroscience education.

🥼 This is an educational post - if you have concerns see your GP/ gynaecologist or Women's health physio!

Address

Bridge Farm, Michaelston-Y-Fedw
Cardiff
CF36XT

Opening Hours

Monday 9am - 2:30pm
Tuesday 8:30am - 4:30pm
Wednesday 8:30am - 4:30pm
Thursday 8:30am - 4:30pm

Telephone

+447957446912

Website

https://www.pelvicphysio.org/, https://gymcatch.com/app

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