SHEFit Physical Therapy: Sheri DeSchaaf, DPT

11/01/2025

Making pelvic floor therapy FUN....
One visit at a time 😍
From our crew to yours, enjoy your Halloween!
And if you can't make it through an hour of trick or treating without bladder urgency, leaks, or back pain, come see us! 😉 🎃

10/30/2025

It's never too late! Even after many babies you CAN heal and get back to the sports and activities you love!
Things we hear all too often:
"I wish I'd done this sooner!" &
"Why didn't my doctor refer me earlier?!"
We are here to help NOW, whatever challenge you face!
Learn more and book at www.shefitpt.com 🤗

If you're an OBGYN or midwife in San Diego, give your patients the option to see us DURING pregnancy!! They will THANK YOU later 🙌

10/24/2025

65% of women ages 30-45 will have post-mastectomy pain syndrome after treatment.
Survivors may experience pain in the breast /chest wall itself, as well as shoulder pain and immobility.
50% of survivors may have shoulder impingement post mastectomy.
Joint pain occurs in up to 50% of breast cancer survivors treated with aromatase inhibitors (AIs).

These problems often go undiagnosed and untreated, when PT CAN help improve function and eliminate pain!

Studies show that women prescribed resistance training enjoyed 29% reduction in pain compared to non-exercising survivors...
But how do you train well with pain, stiffness and shoulder impingement?
Now imagine instead of just "resistance training" you could get focused, expert rehab specifically designed for breast cancer recovery, including massage, myofascial release, mobility AND strength!
Breast cancer survivors have fought hard and deserve FULL recovery, not just basic function.
Call us to book with our breast cancer specialist Dr. Jesssica Chavarria for your breast cancer recovery assessment,
❤️🌸💪
or tag a friend who may need it!

10/21/2025

You got the diagnosis. You completed the treatment.
You survived.
Your doctor says, "be happy, you did it!"
But now what? You feel weak, stiff, sore.
Not sure how to move forward in this body to where you want to be
You survived, now you want to THRIVE.
We hear you, and we can help!
Dr. Jessica Chavarria, DPT specializes in helping Survivors restore their lives and thrive.

By addressing:

🌸 Posture
🌸 Scar tissue
🌸 Muscle and Fascial Stiffness
🌸 Mobility (shoulder, ribcage, spine, etc.)
🌸 Muscle and Core Strength
🌸 Breathing Patterns
🌸 Sexual Health Issues
and more…

We can help you get to enjoying ALL the things you love.
Let's thrive together.
Call us at 858-247-2660 to schedule your breast cancer recovery assessment!

10/03/2025

Life has seasons.
Workouts at 24 and single don't look like workouts at 30 weeks pregnant, or 6 months postpartum, or 44 and 4 years postpartum with 3 kids.
Give yourself grace and space to shift your workouts with the seasons.
Sometimes your body will crave high intensity, HIIT, marathons or CrossFit.
Other times you'll feel most fulfilled and empowered by Pilates, yoga, slow and controlled, and long walks on the beach.
Weightlifting is good for you. Running is good for you. Pilates is good for you. Rest is good for you. Each in its season.
The bottom line? Women NEED STRENGTH. The older we get the harder it is to maintain strength, but the more important it becomes for staying healthy, painfree, and energized.
If you need help getting on a routine that feels good, reduces your pain, and revitalizes your body, come see us! Women's health and fitness is what we do. ☺️

09/30/2025

Why your pelvic floor PT MUST address Nutrition:
1. Constipation: Nutrition is one of the primary causes of constipation. When your bowel is chronically full it puts continual pressure on your pelvic floor, which will aggravate symptoms of prolapse and pelvic pain. In addition, straining daily for BMs is really hard on your pelvic floor and over time will worse prolapse and pelvic floor muscle spasm.

2. Healing: In both postpartum and post surgical recovery periods your pelvic floor has healing wounds and/or muscle strain. To provide the building blocks your body needs to create a healthy scar, repair muscle and ligament, and then rebuild and regenerate an optimal scar, you need good nutrition!

3. Hormones: Hormones impact the soft tissue and muscular health of your pelvic floor! Estrogen and testosterone are crucial for pelvic floor muscle and vulvova**nal health, but balance of other hormones like cortisol is also important. Periods of hormonal shift like pregnancy, perimenopause, and menopause can be hard on pelvic health, and supporting good hormone balance through nutrition can help many symptoms!

At SHEFitPT we believe in treating you as a whole person, and we can't omit this crucial piece of your care. Did you know our own Dr. Kelsey Kreider, DPT holds a certificate in Integrative Nutrition for women? If you'd like to dive into how nutrition can support your pelvic health, book with Dr. Kelsey by calling our office at 858-247-2660!

09/18/2025

I can tell you from experience mama, these hard sweet days will be over in a blink.
Those long nights full of colic, diaper changes and warm snuggles will give way to doll houses, scooters and soccer games, then to homework and hard conversations.
Treasure these moments in your heart - you won't regret a single one. ❤️
Every battle you fight for your child is worth it. Every tear you shed, every step you take for their sake - they are worth it.
Happy birthday to my baby! 🥰

09/12/2025

✨ New moms, this one’s for you! ✨
We are excited to partner with our neighborsharmony.health in bringing you solid knowledge to have the best possible postpartum recovery.

Join us for Make It Make Sense: Postpartum Edition — the second installment of NH's Make It Make Sense series — this is a special one!

Natural Harmony's Dr. Ramona Deonauth and I are coming together to share tools, guidance, and real-talk support for your postpartum healing journey. 🌿 Preparation is key in how you experience postpartum - don't miss this event!
Because you deserve to feel seen, supported, and strong in this new chapter.

📅 October 10th, 2025, 5:30-7:30pm
📍 SHEFit PT office
🍹Mocktails + Snacks!
🎟️ $10 via EventBrite
Reserve your spot today—link in bio .harmony.health ! 💫

09/05/2025

The word is getting out about prenatal and Pelvic Floor PT y'all, and women want more!
We are thrilled to announce the addition of our 7th pelvic floor physical therapist at SHEFitPT!
Dr. Rachel Mallory is a San Diego native and boasts not only extensive pelvic floor training but certification as a Prenatal Corrective Exercise Specialist and a strong background in Applied Functional Science and orthopedics.

When not in the office empowering women to have amazing pregnancies, Rachel enjoys practicing yoga and Pilates, spending time outdoors with her husband, attending live music events, and relaxing at home with her two cats.

Dr. Rachel will be practicing in both our Pacific Beach and Mission Valley locations starting next week, so book your visit now and let's get you strong, painfree, and back in action!
Book now at SHEFitPT.com.

09/02/2025

What's the difference?
Birth injury: physical damage during birth
- perineal tears, lacerations, episiotomies
- cesarean incisions
- stitches, sutures, scars
- muscle strain
- ligamentous sprain
- tailbone fracture or dislocation
- disc herniation
- nerve damage
- hip labral damage
- etc.
Birth trauma: physical or emotional/psychological harm caused by events and experiences OR one's perception of those events/experiences during birth
- fear
- stress
- pressure
- medical complications
- emergent situations
- perceived loss of control
- see prior post...

BOTH are valid.
BOTH can cause pelvic floor dysfunction.
BOTH can cause pain, muscle spasm, weakness
BOTH impact postnatal mental & physical health/wellness.
BOTH deserve to be addressed.
BOTH can benefit from Postnatal Pelvic Floor PT!

Did you experience birth trauma?
Sustain a birth injury?
We can help, and it's NOT too late (it's never too late ☺️)
Come see us and let's move forward together.
Contact us at SHEFitPT.com or at 858-247-2660!

San Diego’s Premier Prenatal, Postpartum & Pelvic Physical Therapy Clinic! Eliminate pregnancy & postpartum pain, resolve bladder issues and pelvic pain, optimize prenatal health, and correct pelvic floor dysfunction so that YOU can enjoy an active, thriving pregnancy, motherhood, and life beyond!

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 ☺️🏋️‍♀️🏃‍♀️🚴‍♀️