mnaphysiotherapy

11/08/2026

☘️🚲 Irish summer is in full swing, so there’s no better time to get out on your bike! 🚲☀️

Whether you’re cycling along the coast, commuting around Dublin or training for longer distances, don’t forget about your pelvic health.

Cycling can place prolonged pressure on the perineum and pelvic floor, which may contribute to numbness, discomfort, pelvic pain, or urinary symptoms.

✨ A few simple tips for a more pelvic-floor-friendly ride:

🚲 Choose a wider, well-fitted saddle
Research suggests that narrower saddles, particularly those with cut-outs, may increase pressure on the perineum.

⬆️ Check your handlebar position
A very low handlebar can encourage greater forward pelvic tilt and increase pressure through the perineum. A professional bike fit can help optimise your saddle and handlebar position for your body.

🧍‍♀️ Stand up regularly while cycling
Taking some of your weight off the saddle can reduce pressure on the perineum and help prevent discomfort.

⏸️ Take regular breaks
For longer or more vigorous rides, gradually build your distance and allow your body enough time to recover.

🌿 Don’t forget to relax your pelvic floor
After intense physical activity, your pelvic floor muscles need recovery too. Breathing and pelvic floor relaxation exercises can help release unnecessary tension.

💡 Pelvic floor health isn’t just about strengthening. Your pelvic floor needs to be able to contract, relax and respond to movement.

If cycling is causing pelvic pain, perineal numbness, bladder symptoms, pain with sitting or pelvic floor tension, a women’s health physiotherapist can assess what may be contributing and help you get back to doing what you love. ❤️

📍 Pelvic Floor Physiotherapy | Women’s Health Physiotherapy | Dublin

DublinPhysio DublinPhysiotherapist PelvicPain PelvicFloorHealth CyclingDublin CyclingIreland CyclingTips PerinealPain PelvicFloorRelaxation BikeFit IrishSummer DublinWellness

27/07/2026

Menopause weight gain is driven by dropping estrogen levels, natural muscle loss with age, and a slower metabolism.

If you've noticed stubborn weight gain around your middle during perimenopause or menopause, despite eating the same and staying active, you're not imagining it. Hormonal changes make this a very real challenge.

Here's what's happening 👇

💛 Abdominal fat is pro-inflammatory. Fat tissue releases inflammatory compounds called adipokines, which can contribute to ongoing inflammation in the body.

💪 Your muscles are your secret weapon. Every time you contract your muscles, they release myokines-powerful anti-inflammatory compounds that help counteract inflammation and support a healthier metabolism.

Many women tell me: "I'm doing everything I used to do, but I'm still gaining weight."

The truth is, menopause changes how our bodies respond to exercise, nutrition and recovery. It's not about trying harder-it's about adapting your approach.

Here are 4 evidence-based strategies that can make a real difference:

✔️ Prioritise resistance training to build and maintain muscle.

✔️ Protect your sleep-poor sleep is strongly linked to weight gain and inflammation.

✔️ Reduce or avoid alcohol, as it's harder for your body to metabolise during menopause.

✔️ Increase protein and fill your plate with plenty of vegetables to help you stay fuller for longer and reduce blood sugar spikes.

As a pelvic health physiotherapist, I encourage women to think beyond the scales. Strength training not only supports weight management-it also benefits your pelvic floor, bone health, bladder function, posture, confidence, and long-term mobility.

Menopause isn't about fighting your body-it's about learning how to support it differently. ❤️

'sHealth PelvicFloorPhysio Women'sHealthPhysio StrengthTrainingForWomen HealthyMenopause HormoneHealth Inflammation HealthyAgeing BoneHealth MuscleHealth Protein MidlifeHealth LifestyleMedicine MenopauseSupport IrelandPhysio

07/12/2025

✨ Great evening spent at the premiere of the magazine “Portraits of Emigration”! ✨

A magazine born from passion and the mission to share real stories of Poles living abroad.
Not just a magazine – a space where personal journeys become a story of community, identity, courage, and dreams far from home.

🇵🇱 It was lovely to reconnect with my Polish community.

🌍 Inspired by the First Symposium of Polish Women in Ireland (June 7, 2025), led by therapists Mariola Mastek & Barbara Ozge, founders of . Proudly supported by the Polish Embassy in Dublin

💖 I’m so happy that my brand, MNÁ Physiotherapy, found its place in this historic first issue of the magazine.

🌸 I would love for every woman to know more about pelvic health and how they can improve it with women’s health physiotherapy.

09/05/2025

05/05/2025

💪🏋‍♀️💃

08/03/2025

While I believe that Women's Day should be celebrated every single day—and that we should never put ourselves last—today, I want to share a few heartfelt wishes for all of us.

💖 May we always remember that we are enough, just as we are. Our dreams, not others’ expectations, should guide the way we live.

💫 May we prioritize ourselves—our needs, our passions—despite the chaos of daily life, responsibilities, and the pressure to always do more.

🌸 May we be gentle with ourselves, offering kindness instead of self-criticism. We don’t always have to raise the bar higher.

✨ May we chase our dreams fearlessly and allow ourselves to soar.

💃 Our bodies…

They have carried us through so much—pregnancies (for those who are mothers), impossible beauty standards, crash diets, sleepless nights, stress, and self-doubt. Every day, they stand by us, resilient and strong, despite the demands we place on them.

💕 Let’s show them the same patience and love they’ve always shown us. Instead of constant judgment, let’s embrace them with gratitude.

"Our body is the only home we will ever have"

Let’s care for it with love. ❤️

✨ Happy Women's Day! ✨