What are the opening hours?

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

https://sara-mahamdallie-physiotherapy.uk2.cliniko.com/bookings, https://www.pelvicphysio.org/

Sara Mahamdallie Physiotherapy, Bridge Farm, Michaelston-Y-Fedw, Cardiff (2025)

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!

04/10/2025

🎀 October = Breast Cancer Awareness Month
📚Did you know that in the UK, ~56,000 women are diagnosed with breast cancer every year (plus ~400 men)? And ~11,400 die annually. Early detection saves lives.

🔍 Common signs to watch for:
– A new lump or thickening in your breast or armpit
– Changes in size, shape, skin texture (dimpling, redness)
– Ni**le changes: inversion, discharge
– Persistent pain, swelling or warmth

👐 How to check (why not every time you shower!):
➡Look for asymmetry or skin changes in the mirror
➡Raise arms, observe again
➡Gently squeeze each ni**le
➡Lie down and feel your breast in a circular pattern
➡Feel while standing (e.g. in the shower). Feel into your armpit with your arm DOWN and UP. The lymph nodes can hide when the arm is stretched in the air.

Remember: self-checking doesn’t replace screening, but it can help you flag changes early.

💪 How physiotherapy can help:
If you have or had breast cancer, you are NOT alone. Physiotherapy can support you before, during & after treatment by:
• Restoring shoulder & arm mobility & strength
• Reducing pain, stiffness, scar tightness
• Managing lymphoedema risk & swelling
• Improving posture, breathing & function
• Helping you return to daily life & wellness

❤️ You don’t have to journey alone. If you notice anything unusual—or even if you just want reassurance—book an assessment with your GP.

Let’s spread the word, check ourselves, and support one another ❤️

02/10/2025

💧 Sip, don’t guzzle: a better way to hydrate for your bladder
🔍Water is essential, but how we drink may influence bladder symptoms.

📚What the evidence says
Spacing fluids through the day helps. Sip slowly and don’t drink all your fluids at once. The bladder is a muscle. If you drink a lot at once and "flood" your bladder and stretch it abruptly, you can expect the need to go to the toilet urgently not too long afterwards.

⚠️ BUT

💦 This does not mean you should drastically restrict volume—adequate daily fluid intake is essential (often recommended 1.5-2 L per day unless medical conditions dictate otherwise). Under-hydration (too little overall) is not good: it leads to concentrated urine, which can irritate the bladder lining and provoke urgency / frequency symptoms.

🍃 Why sipping can help
➡ Helps avoid abrupt bladder filling and urgent urges
➡ Promotes more consistent absorption and gentler urge response
➡ Reduces “spike” loads on the bladder and helps maintain control
➡ Allows you to monitor bladder signals / hydrate mindfully

👩‍⚕️In clinic and often together with our multidisciplinary colleagues, I assess
➡ Bladder capacity,
➡ Baseline bladder symptoms,
➡ Co-morbidities (e.g. overactive bladder, urinary tract conditions)
➡ Fluid type and volume

🛠 Bladder-friendly hydration tips
➡ Sip throughout the day rather than taking large gulps
➡ Use a reusable water bottle with measured markings
➡ Avoid drinking large volumes close to bedtime
➡ Monitor for bladder “irritants” (caffeine, fizzy drinks, spicy beverages)
➡ Pair with pelvic floor awareness / physiotherapy to optimise bladder control

You deserve comfort, confidence, and freedom. If bladder urgency, frequency or leakage are messing with your life—there is better.

💬 Message me to learn how pelvic health physiotherapy can support healthier bladder habits!
📲Link in bio or book pelvicphysio.org
📞 07957 446912

01/10/2025

❌Myth: fissures always need surgery — ✅Fact: many respond to conservative + physio care.
✅Did you know pelvic floor physiotherapy can help with chronic a**l fissures?

📚Anal fissures—small tears in the a**l ca**l—can be intensely painful, especially when passing stool. Many women (and men!) suffer in silence. BUT there’s hope 💕

🔬A 2022 randomised controlled trial showed 8-weeks of pelvic floor physiotherapy improved resting pelvic floor muscle tone, reduced pain, and increased healing rates
⏳After one year, improvements were sustained: less dyssynergia, reduced recurrence, better quality of life.

🔍 What does physiotherapy address?
🧘‍♀️Teaching pelvic floor muscle relaxation (rather than tension)
⚡ Increase blood flow to increase tissue healing
🚽Improving coordination during bowel movements
💆🏿Gentle manual release / soft tissue techniques
💦Guidance in toileting posture, stool consistency, habits

➡If you’re struggling with pain, tearing, or recurrent fissures — you don’t have to “just live with it.” Or If you know someone suffering, share this 📩

📲DM me / contact me to see how physiotherapy might support you.

30/09/2025

💡 Do you really need to wait *exactly* 6 weeks to exercise after birth?
You’ve probably heard it: “No exercise until your 6-week check.” Recently - I've even had mums tell me they haven't *been* checked - just "it's been 6-weeks and you can 'crack on'". And that's if you've even had a "check". **YAWN**

Here’s the truth ⬇️
👉 Some women can safely start gentle activity much earlier — like breathing, walking, or pelvic floor-friendly movements. I mean, you are lifting and carrying your new baby/ carrier/ change bag/ pram DAILY after all?!
👉 Others aren’t ready at 6-weeks for *high-impact* exercise like running or HIIT. Healing, pelvic floor function, core and whole-body recovery all look different for each woman.
👉It's also FINALLY being recognised that movement early on is JUST as important for your mental health as it is for your physical health.

⚖️ It’s not about the calendar. It's not about comparing. It's not about what's on social media. It’s about what your body and mind is ready for.

✨ That’s why a postnatal check with a women’s health physio is so valuable. We don't confine ourselves to OUTDATED guidance and recommendations... we assess your pelvic floor, core, and *whole-body* readiness — and guide you back to the exercise or goal you love, safely and confidently.

💜 Ready to feel strong again?
📅 Book your postnatal check today (link in bio).

29/09/2025

👇Let’s bust some common pelvic floor myths 👇
Myth 1: Pelvic floor squeezes fix everything ❌
✅Rarely should pelvic floor squeezes be prescribed in isolation. We also need to assess your back, hips, your breathing, abdominals, your feet... Let's look at the bigger picture!

Myth 2: Only mums need physio ❌
✅Pelvic floor issues can affect anyone at any age - including men! And it is NEVER to late to work on the pelvic floor!

Myth 3: Leaking is ‘normal’ especially as we age ❌
✅ It’s common, but NOT normal. Age doesn’t mean leaking of the bladder or bowels is inevitable.

Myth 4: I won't have pelvic floor problems, I'm having a C-section ❌
✅A c-section doesn’t make you immune- sorry! Pregnancy itself impacts the pelvic floor and core support systems.

Myth 5: Physiotherapy can't help my prolapse ❌
✅Targeted exercises from your Womens health physio, in combination with lifestyle strategies can reduce prolapse symptoms and improve your quality of life!

Myth 6: I've got Endo, so I'll always have pain during s*x ❌
✅Pain during s*x is not something you should “push through”. Womens Health physio can help you restore comfort during intimacy.

➡ Do any of these sound familiar to you?
✅ Fact: Women's Health Physiotherapy can help at every life stage!

Book a 10-minute *FREE* discovery call to find out how I can support you.
📲 Link in Bio
📞 07957446912

25/09/2025

Why long holds + quicks squeezes for your pelvic floor? 🤔

Your pelvic floor is made of skeletal muscle — just like your quads or glutes. That means it responds to the same training principles we use in strength & conditioning.
Simply put:

👉 Long holds: build endurance strength in your slow-twitch fibres. This helps your muscles support you during standing, lifting, or carrying the kids.

👉 Quick flicks: train power in your fast-twitch fibres. That’s what helps your pelvic floor react instantly when you sneeze, cough, or jump.

✅ This combo follows the specificity principle — we train for the exact demands your pelvic floor faces in real life.

✅ When I assess someone in clinic, I test how long they can hold before fatigue. You might not be able to hold for 10 seconds, or perform multiple quick squeezes, but we apply progressive overload and personalise your SECONDS, REPS and SETS.

✨ Remember: full squeeze, full relax, repeat. Quality > quantity.
✨ Aim for 2–3 sets a day, and progress over time.

🔎 If you’re not sure you’re doing it right, or you struggle to feel the muscle working, book an appointment with a pelvic health physio. Getting that feedback can make all the difference.

📲Link in Bio

10/09/2025

✨ Clinic Hours Update! ✨

➡Due to demand, you can now book appointments during the NEW **extended EVENING and WEEKEND appointments**! 🕒💜

Clinic Locations:
📍Abergavenny NP7 5AA
📍Michaelston-y-Fedw CF3 6XT
🏡 *Home visits available on request*

Whether you’re juggling work, family, or just need a time that suits you best – we’ve got you covered. 🙌 Not sure if it's right for you? Don't forget our FREE 10-minute discovery call as your opportunity to see if women's health physiotherapy can help you!

👉 Book your appointment today using the link in the bio, and put your health first!

📞 07957 446 912
🌐 www.pelvicphysio.org
📩 thematernityphysio@gmail.com

04/09/2025

📍Location, Location, Location.
✨ Women’s Health Physiotherapy with Sara Mahamdallie ✨

➡ What I love about having managing my own diary is the flexibility I can offer YOU. Don't see an appointment that currently works for you - Let's find one that DOES.

I’m delighted to offer specialist Women’s Health Physiotherapy at:
📍 7 Nevill Street, ABERGAVENNY NP7 5AA
📍 Bridge Farm, MICHEAELSTON-Y-FEDW CF3 6XT
*OR*
🚗 Prefer the comfort and convienience of your own home? I also offer home visits across the GWENT. (To book home visits, please contact me!)

Whether you’re navigating gynaecological, urological, colorectal or breast oncological surgery, pregnancy, postnatal recovery, prolapse, bladder or bowel changes, or pelvic pain — I’ll support you with evidence-based, compassionate care. 🌸

To book your appointment or find out more, get in touch.
📞07957 446 912
📩thematernityphysio@gmail.com
🌐www.pelvicphysio.org
📲Booking Link in BIO.

💜 Sara Mahamdallie Physiotherapy — helping women feel strong, confident, and supported.

04/09/2025

📍Location, Location, Location.
✨ Women’s Health Physiotherapy with Sara Mahamdallie ✨

➡ What I love about having managing my own diary is the flexibility I can offer YOU. Don't see an appointment that currently works for you - Let's find one that DOES.

I’m delighted to offer specialist Women’s Health Physiotherapy at:
📍 7 Nevill Street, ABERGAVENNY NP7 5AA
📍 Bridge Farm, MICHEAELSTON-Y-FEDW CF3 6XT
*OR*
🚗 Prefer the comfort and convienience of your own home? I also offer home visits across the GWENT. (To book home visits, please contact me!)

Whether you’re navigating gynaecological, urological, colorectal or breast oncological surgery, pregnancy, postnatal recovery, prolapse, bladder or bowel changes, or pelvic pain — I’ll support you with evidence-based, compassionate care. 🌸

To book your appointment or find out more, get in touch.
📞07957 446 912
📩thematernityphysio@gmail.com
🌐www.pelvicphysio.org
📲Booking Link in BIO.

💜 Sara Mahamdallie Physiotherapy — helping women feel strong, confident, and supported.

03/09/2025

✨ Rib pain in pregnancy? You’re not alone!

🤰As your bump grows, your uterus pushes upwards and hormones can make your rib joints more supple to make room for baby - this can lead to postural changes and inflammation— add a baby’s little feet in your ribs and ouch! 💥

💜 Top tips for relief:
👉 Gentle stretches for chest & upper back - don't forget the thoracic spine!
👉 Rest on your side (often left feels best) - and expand your ribs with deep breathing.
👉 Supportive bra 👙 - your band could be too small!
👉 Heat packs or warm showers 🚿 or try ICE to reduce inflammation.
👉 Seek a Women's Health Physio support for tailored advice 🌸

⚠️ If rib pain (particularly on the RIGHT) is severe, constant, or comes with swelling, headaches or breathlessness — always check in with your midwife or GP (RCOG / GMC guidance).

✨ Most rib pain is a normal part of pregnancy, but you don’t need to suffer in silence.

Sara Mahamdallie Physiotherapy

13/10/2025

04/10/2025

02/10/2025

01/10/2025

30/09/2025

29/09/2025

25/09/2025

10/09/2025

04/09/2025

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03/09/2025

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