SHEFit Physical Therapy: Sheri DeSchaaf, DPT

07/26/2025

Cycling/spinning and running are the 2 most popular forms of cardio mamas want to get back to after birth.
These activities are fundamentally different in one very important way:

💥IMPACT.💥

🏃‍♀️ Return to running requires your pelvic floor (and entire body) to coordinate and control a pretty high load at a very rapid velocity as you absorb shock from the impact of each repetitive foot strike. Because of the direct line of shock absorption through the pelvic floor, this often causes bladder leakage if your system is not adequately prepared after birth.

🚴‍♀️ Spinning/cycling does not require this shock absorption, so it is easier to resume after va**nal delivery.
There are a few pitfalls however, as traditional cycling/spinning posture requires a lot of spinal curvature over the pelvis, increasing the downward pressure on the pelvic floor, which combined with abdominal engagement can contribute to prolapse symptoms like heaviness in the va**na.

There are good, intentional ways to resume these fun and beneficial activities post birth, and there are not-so-good, haphazard ways that can lead to problems later...

Scroll back through my feed for tips, and if you want to get back in action the right way, prevent or fix pelvic floor and core issues, come see us!

Contact us via my profile links ☺️🏋️‍♀️🏃‍♀️🚴‍♀️

07/07/2025

Reviews don't lie 🤗!
Find out why other women love us - eliminate your bladder issues, resolve pelvic pain, get rid of pregnancy related pain or prolapse symptoms...
Let us help you love life again!
Call us at 858-247-2660.

06/28/2025

Apparently San Diego moms want more and better pregnancy and pelvic floor care, because we are still growing here at SHEFitPT!
In July we will welcome our 6th distinguished pelvic floor physical therapist, Dr. Jandra Mueller, DPT.
Jandra has been specializing in pelvic floor health for >10 years, with special interests in pregnancy, pelvic pain, endometriosis, and nutrition.
She is passionate about helping clients as well as educating other providers worldwide through her role as a lecturer for the International Society for the Study of Women's Sexual Health (ISSWSH).
In her spare time Dr. Jandra enjoys crafting, painting, reading romance novels, and spending time with her family.

Jandra will be practicing in our Mission Valley office beginning July 7 - book with her via our website or my profile!

Welcome ! We are glad to have you on the team!

06/19/2025

Thank you to everyone who so generously contributed to the donation of supplies for the Wilks family! From the family, "Thank you so much for helping us in our time of need. We are grateful for your support and kindness."
If you missed the drive but would still like to send a monetary donation please call the office and we can direct you. ☺️

06/12/2025

By week 3 most new mamas are starting to feel better physically - more able to move, walk, and do day-to-day tasks without discomfort. If you're feeling good you're starting to wonder, when can I start exercising or doing some restorative core work? What's safe? Is it really best to "do nothing" for 6 weeks?
At 2-3 weeks postpartum, you may feel good, OR you may still feel horrible. Either way, the goal of rehab is to restore normal movement patterns and core activation patterns to help your body heal and move more comfortably.
👉If you're having pain, va**nal pressure, or leakage, this is a great time to see a postnatal pelvic PT for an individual plan, which may include bodywork/ massage to reduce pain, as well as guidance on how to improve your daily function and get OUT of pain.
👉If you're feeling good, it's a great time to start gently increasing your activity. Can you comfortably walk 20- 30 minutes? Climb some stairs? Do some slow, controlled mini squats or bridges?
Goals during this time are still modest - your body has barely begun to heal!! Focus on functional movements that feel GOOD, and always with attention to breath, core activation, and mechanics. There should be no pain, no leakage, no increased bleeding, and no feelings of va**nal "falling out" surrounding your activities!
The BEST way to navigate healing activity during this time is to work with a qualified PT (book with us via my bio).
But if you can't, check out my free online workshop (linktree in bio) or my online postpartum rehab program at www.mombodyrehab.com (via linktree in bio)
Happy healing! ❤️

06/02/2025

Our hearts go out to all the families impacted by the crash, and in particular to one of our own, military spouse Andrea Wilks, whose family lost everything to flames and jet fuel in this terrifying event.
The Wilks have 2 young boys ages 6 and 8, and have shared their needs along with the needs of their neighbors for:
- bedding
- toiletries
- baby/children's clothes
- diapers
- wipes
- toys and books
- dog and cat items (food, bowls, leashes, collars)

Please help us support the Wilks family and other families in need after the plane crash on May 22. Donations can be brought to our office at 1545 Hotel Circle S, Ste 145, Monday - Friday between 9am-3pm until Tuesday June 10.

(*If you would like to make a monetary donation to the Wilks family, please contact us at info@shefitpt.com and we can facilitate that for you.)

06/01/2025

So thankful for this hardworking and talented team of women. Taking care of others can be hard work, even when you LOVE what you do. Glad we could take a little time and space away from the office to unwind together!
We missed you & !

05/20/2025

Mastitis sucks. The majority of breast pain with lactation is related to inflammation, not infection, but there is NO known test for infection! So, the AMA recommends "conservative treatment" for 24 hrs before prescribing antibiotics. Most of us would like to avoid antibiotics anyway, so we try all the standard advice - feeding/pumping like a maniac, hot showers, aggressively massaging the breast to "squeeze out" the painful block, even cold cabbage leaves and crazy feeding positions in our desperation to alleviate the pain before going to see the MD for meds.
The most evidence-based way to reduce inflammation is actually a specific technique called Therapeutic Breast Massage (TBM).
This is NOT aggressive massage toward the ni**le! While good for expressing milk, research shows this is NOT a good way to reduce inflammation!
TBM is instead a gentle modification of lymphatic massage that flushes inflammatory swelling out of the breast toward the lymph nodes. This technique has been shown to be very effective!
At SHEFitPT we use TBM in combination with therapeutic ultrasound (US), education, myofascial release, KTape, and other strategies to flush out the inflammation, relieve pressure on the duct, and remove stagnant milk, getting RID of your pain!
☺️
You should see immediate results from your first PT session. Most women see complete relief with 3-5 sessions over 5 days. After 2 consecutive sessions if you still have signs of infection (fever, chills, redness, etc.), you can be more confident that those antibiotics your doc prescribed are actually necessary and we'll help you make an informed decIsion whether/when to start them.
Plus, you will feel better faster with both medical and conservative treatment!
Suffering from blocked ducts or mastitis?
Let us help! Book now via my profile!

05/19/2025

"How soon should I come in to PT after birth?" Many folks think you should wait until after the 6 week check up, or even after your physician or midwife determines whether you "need" therapy (😳 EVERYONE benefits from postnatal PT!).
I recommend coming in around 3-4 weeks postpartum. This is when you either A. start to feel good enough to want to MOVE more and DO more, or B. are NOT feeling good and want some help!
Here are just some of the goals we might set for your recovery, starting as early as ONE week postpartum:
1. Normalize breath mechanics and pressure management strategies
2. Normalize bowel/bladder function and habits
3. Ensure appropriate core and pelvic floor re-activation
4. Optimize breastfeeding posture
5. Reduce pain or inflammation (hips, back, epidural site, neck etc.) as needed
6. Optimize body mechanics for daily tasks/childcare to protect pelvic floor/abdomen
7. Assess abdominal separation (diastasis recti) and initiate core activation with daily tasks
8. Prescribe appropriate postpartum abdominal/pelvic brace if needed

None of these items require intrava**nal assessment or any sort of contraindicated "exercise" in the early part of your recovery. BUT they set you up to heal well and quickly as you "rest" in those first few weeks. (If you call taking care of babies+siblings "rest" 😉.)
While I recommend coming in at 3-4 weeks postpartum, you can really see us as soon as you like! Patients receive a standard PT visit during almost any other inpatient stay or after any other surgery, but sadly no such care is provided postpartum 😥. That doesn't mean you can't see us on your own!
(In fact, I truly think you ought to come in your 3rd trimester to learn a lot of this so you are prepared and already KNOW what to do in the first 3 weeks postpartum as you rest at home.)

Want some guidance for recovering optimally from childbirth?
Book your visit at the link in my profile, by calling 858-247-2660, or by visiting our website ☺️

You can also download a great free resource to get your feet wet at www.shefitpt.com/5things!

Free Postpartum Health Guide: 5 Things Your Doctor Didn't Tell You

05/18/2025

EVERY woman deserves to see a pelvic floor physical therapist after having a baby!!
In France, every woman who has delivered a baby is automatically referred for for 10 physical therapy sessions to “re-educate” her pelvic floor and core. (Australia, Canada, and the UK are starting to move that way as well!)"
Whether cesarean or va**nal birth, each woman meets her own set of challenges, needs, and goals postpartum. Women deserve individualized postpartum rehab – NOT just a “one-size-fits-all”, “do-it-yourself” solution, or 15 minute "all-clear"!
Pre/postnatal pelvic floor physical therapists can help with SO MANY things that bother women after birth! There is no need for confusion, pain, or distress about your postpartum body - this is WHAT WE ARE HERE FOR!
Evidence-based recommendations suggest that beginning a low-impact strength program as early as weeks 0-2 postpartum is optimal for recovery. (NOT going straight back to pre-pregnancy workouts after doing nothing for 6 weeks.) Postpartum physical therapy can get you started early and safely, addressing short-term concerns AND preempting long-term issues that may arise far down the road.
*****
I have put together 2 free resources for you on the 5 most common issues we see in postpartum patients and how to address them - find them at:
👉www.shefitpt.com/5things
👉www.shefitpt.com/onlineworkshop

Here's to better recoveries for mamas everywhere!
😃🤰🏃‍♀️

Free Postpartum Health Guide: 5 Things Your Doctor Didn't Tell You

05/13/2025

I am thrilled to welcome Brittney to our team at SHEFitPT! You will find Brittney at the front desk in our Mission Valley office, greeting you with this contagious smile and endless enthusiasm to help with whatever you need 😊. Here are a few words to help you get to know her:

Hi! My name is Brittney Karanopoulos. I’m originally from San Diego and recently moved back—there’s truly no place like 🏡🤗. I love staying active, exploring new trendy restaurants and coffee shops, and cheering on the Padres and Dallas Cowboys🤠. I previously worked at a pelvic floor clinic in Florida, where I discovered a deep passion for women’s health. I’m also passionate about networking and community engagement, and excited to bring that creative energy to SHEFitPT to help us grow and connect with more women throughout San Diego!

Looking forward to having you on the team, !