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Kirsty Nel, 204 Oxford Road Illovo, Johannesburg (2025)

06/10/2025

Bra Collection October 2025.
With and ***es_za

We are collecting bras in aid of Breast Cancer Awareness for the month of Oct.

Please place any gently used bras in individual bags with the size written on them.

You can drop off at my practice (204 Oxford Centre (Thrupps) 204 Oxford road Illovo JNB) or Alchemy Stuido in the Dunkeld West Shopping Centre.

Let’s create awareness and offer support this month!

02/10/2025

2023 stats taken showed that out of the 8.06billion people in the world 4.01billion are female. That is just under 50% of the world population.

That means that just under 50% of the worlds population are at risk for developing breast cancer ‼️

Yes being female is an immediate risk and one we don’t often think about. So being proactive, empowered and having courage is the first step in fighting off the big C!

Proactive

~ get regular screening done especially if there is a higher risk through your genetics.

~ get to know your bo***es - once a month, look, feel and connect!

Empowered

~ listen to the right people and ask the questions you want answers to.

~ take charge of your health by investing in healthier lifestyle choices.

~ if you need to be on meds for anything find out the risks and what to do about them.

Courage

~ it takes courage to take charge.
~ HRT has a bad rep - it takes courage to educate yourself and learn.
~ it takes courage not have the ‘it won’t happen to me’ approach.
~ it takes courage to beat breast cancer.

Even if we haven’t had breast cancer directly nearly everyone knows someone who has, sadly someone very close and may have lost that person.

This month make one choice that will nurture and support your body better 🩷

Genetics also play a role as well as lifestyle choices but it’s mainly that fact that you are female with female hormones and anatomy.

27/09/2025

I will be running my ever popular webinar series in October.

These 3 webinars will cover each of the birthing options as well as the early postpartum recovery.

I am Kirsty Nel a women’s health physiotherapist and my practice is focused around the education and care of pelvic function especially in pregnancy and after birth.

Let’s take a look at:

~ the impact of pregnancy on your body and how to physically prepare for birth.
~ what is the pelvic floor, how does it play a role in birth and recovery.
~ how to prepare your pelvic floor for birth.
~ common challenges women face with birth choices and how to navigate them.
~ early recovery from perineal trauma and c section surgery.
~ returning to exercise guidelines.
~ debunking some of the common myths and fears placed on birthing women.
~ VBAC - what’s this all about.
~ c section scar care.
~ Q&A

Vaginal birth webinar - 2nd Oct
C section birth Webinar - 9th Oct
Postpartum recovery - 23rd Oct

All webinars are presented via Zoom from 7-8:30pm.
Recordings available with each booking.

R300/webinar ~ 10% off all 3.

Healthcare professionals are welcome to join but this is not CPD accredited and aimed at patient education.

DM me to book or send me an email on info@knphysiotherapy.co.za

See you online 💫

12/09/2025

I attended the CNE yesterday which is an annual event for dietitians run by . It is such a great networking and learning event so I feel very lucky to be included 👌🏻

So here are a few cool things I learnt about creatine which I do take but not regularly however learning all this info from these amazing colleagues has definitely changed my strategy!

~ Creatine is an amino acid compound that is made by the kidney’s and liver.

~ Creatine is not just for body builders and men! It has huge benefits for us ladies.

🔋 Creatine is instrumental in boosting our cellular energy - think enhanced anatomical battery power!

🧠 it also has massive benefits for brain function by reducing brain stress and improved neural networking!

💡Creatine also helps booste our natural energy molecules for more high demanding processes!

How to take it?

Daily intake as a maintaince is 3-5mg but you can do an intial loading phase of 20g per day split in doses then move to a regular dose after a week.

What can effect uptake?

Taking it at the same time as coffee can reduce effects of creatine (so don’t mix it in your coffee) ☕️

Co-ingesting with protein and carbs will really help creatine uptake 🥩🥖

💧keeping adequate hydration when taking creatine is very important as it does draw on fluid (why muscles seem bigger)

⏰ Timing can help - post exercise is best as blood flow into muscles is optimal for absorption. But you don’t have to be working out to take it 👌🏻

Which one to take?

Creatine Monohydrate is the one that is most researched, it is water stable and has a 99% absorption rate.

Misconceptions?

Creatine is not an anabolic steroid and it won’t alter hormones.

Benefits for us gals? Amazing for brain fog during menopause, energy requirements in pregnancy and breastfeeding, decrease migraines and enhance female sports performance 👌🏻

There is even good evidence for use in children….

I found this very very interesting and will definitely be discussing creatine usage with my patients!

If you are unsure always check in with your friendly dietician for further support and advice 🌱

09/09/2025

Exciting news happening in my practice!

As many know my diary is crayyyyzzzeeeee busy which I am very grateful for and truly blessed but it’s very stressful and the time has come to make a valuable addition to my space……

When I opened my practice nearly 6 years ago I never planned for it to grow to this point and become the success it has. I just thought I would see a few morning patients and enjoy running my own show but I guess a greater power had greater plans in mind.

So here we are and I am thrilled to announce that Joanne Tate will be available at my rooms every Thursday to see all things women’s health related.

Joanne is a lovely, gentle breath of fresh air into the rooms and she brings with her a whole tool bag of experience and knowledge that I know will not only fit the same foundations & Her is built on but will be a wonderful set of healing hands for all who see her.

Welcome Joannne 🩷

08/09/2025

Today is world physiotherapy day! A big shout out to all my fabulous physio colleagues and the good work and value you add to the world 🩷

What does a physio do - well in my opinion - we make it all better 👐🏻

So why did I become a physio?

I am a people person at heart and was not going to have a career behind a desk or crunching numbers (standard grade maths over here).
I initially wanted to be a Dr but then because I played sport and visualized working for a sports team one day (faaaar from it) I headed in the physio direction.

My career has been very blessed and I truly believe it has been a heavenly calling 💫

I did my women’s health courses in 2011 and have moved in that direction ever since. In COVID I had a new baby and toddler so went online to support and educate others. From there my practice just grew and grew 🌱

I see pelvic related issues from periods to pregnancy to perimenopause (all the p’s) but also anything in-between that bugs us gals!

I love chatting to my patients, learning from them and of course making them feel better 🥰

01/09/2025

The pelvic floor muscles support our pelvic organs, posture, sxual function, pregnancy and birth, emotions ~ but what supports our pelvic floor muscles?

described it so beautifully on her webinar the other day - the pelvic floor is the people pleaser of the body - any part of you that has a problem and the pelvic floor will take the load but you can’t be everything to everyone and nothing to yourself because you will burn out! So in the pelvic floor’s case that would be - pain, leaking, constipation, discomfort 😔

So besides working the muscles directly which is important what other muscles can jump on board to support our pelvic muscles 💫

1. Glutes, glutes and glutes x3 because there are 3 of them.
2. Hip rotators - under the gluteus Max.
3. Adductors/Abductors - yes/no muscles of the inner thighs.
4. Hip flexors - illiopsoas (our fillet cut of meat)
5. Transversus Abs - deeper core/corset.
6. Diaphragm - umbrella at the top! Aka breath work.

NB! Add bands, balls and general body movements to really hit the sweet spots!

I have added a few simple examples to get the party started. These will not only stabilize the pelvic bones but also share the weight load correctly. This allows the pelvic floor to be more mobile, respond faster to pressure and keep you secure in times of need.

Kegels only for vaginal strength no no no! Out dated info that needs a fresher approach!

29/08/2025

This is very important for all women to know because strength training is a vital tool for our longevity.

It’s really about strong bones and strong muscles! They play together.

Falling and fractures are an unknown and extremely serious issue that elderly women face - a fall could literally end a life.

Women shy away from strength training due to fear of bulking (we can’t - we don’t have the testosterone men do) or because it is not as easy as just hitting the road for a run.

Many also don’t know where to start….

Physiotherapy and Biokentics are here to help you with that 💪🏻

The sooner we start the better as prior to menopause we have estrogen to help up. But even if you are in perimenopause or menopause get into the weights as your body will still love it and get such benefit.

Remember your body is working with you and not against you!

27/08/2025

Bones are not given nearly enough attention - often thought to be quite boring and unimportant we often don’t realize that there is problem before it’s a little late…..

I am giving a webinar today with .ai
Power from Within - a physiotherapists guide to lifelong bone health 🦴 and here are few points I will be covering!

Did you know that:
🦴20% of Women over 50 will have osteoporosis and 50% will have low bone
mass.
🦴1 in 2 women are at risk of developing osteoperosis. Men are 1 in 5.
🦴20-30% of women who fracture their hip will die within a year due to other complications.

Scary stats from boring bones!

Bone is living, dynamic tissue - old bone breaks down and new bone grows. ALWAYS.

As we age this slows down and we break down bone faster than growing new bone. Bone loss is a normal part of aging 👵🏼

In women bone loss escalates in menopause as we loose estrogen 👵🏽 this is rapid in the 4-5 years around menopause.

So we have to preserve what we have AND try to encourage new bone growth as much as possible even when there is no estrogen to help! 👵🏾 and if you are young do it now whilst you have good estrogen!

🏋🏻‍♀️ Strength training 2-3x weekly helps load bones and build them. Prime
💪🏻 good muscle strength will also reduce falls and fractures.
🥛enough Calcium in the diet.
☀️ Get enough Vit D - luckily we have a lot of sun exposure in SA but you can also supplement.
🍷 watch alcohol consumption
🚬 quit smoking!
🖥️ watch your posture especially in sedentary positions.
🪴Know your genetics and family history.
💊certain chronic meds can disrupt bone growth.
🩷 consider HRT if you are in perimenopause to help protect the bone mass you have!

Pop questions below 👌🏻

25/08/2025

and myself are hosting a special class on Thursday 4th Sept 💫

Join me for a morning of movement and stretch followed by a baby massage lesson.
Drop in option available for the session.
Book via the app or website and select &her Mothers Connection class for the 4th Sept.

Booking info:
Alchemy studio sign up

Hey, join me at “Alchemy Studio” to easily book classes, pay for plans, and stay updated on the go.
Join with this link:
https://www.mobileapp.app/to/oFYgYKB?ref=m_so.

Got the app? Use the invite code: TWUEDQ

Website: Alchemystudiosa.co.za

See you soon.
###

15/08/2025

Chatting in my moms group this week the comment was made how unprepared one mom was for the discomfort she felt having s€x for the first time after birth especially since she had a c section?

The previous weekend I was chatting to a group of women at an event around menopause and the topic again came up from several women about not being prepared for the discomfort and loss of pleasure during perimenopause.

In a nutshell what do these two very different stages of life have in common:

~ hormonal shifts in particular low estrogen.
~ pelvic floor weakness and tension.
~ up regulation of the sensory nerves in the body and locally around the v***a.
~ emotional stress due to body image changes, fear of pain and loss of self.
~ poor body image - weight shift and muscular weakness.
~ decreased lubrication of the vaginal wall.

What can we implement to help?

~ most importantly work with a pelvic physio to release and connect with the pelvic floor.
~ use a good l**e and lots of it!
~ topical estrogen has massive benefits, is safe and shouldn’t interfere with breastfeeding (Vagifem is available over the counter)
~ breath work and stretches down regulate the body and help reduce pain and sensitivity.
~ open communication with your partner and working on other areas of pleasure can have huge benefit.
~ Vit D and Omega 3 help reduce overall inflammation.
~ getting into some light exercise with resistance has a lovely impact on mental wellness as well as reduces inflammation.

has an amazing course you can also access Pain to Pleasure for further help and guidance.

Pain is a warning in the body which means we should act on it. Leaving it can create long term coping mechanisms which just make the issue harder to tackle.

Your brain is your largest S€x organ - full is with knowledge!
No matter what stage of life you are in pleasure and comfort should not be compromised 💫

👇🏻 questions below…

31/07/2025

It’s not menopause it’s cougar puberty!
🎤 🎤

I was at a function yesterday and within the group of early 40 something ladies the conversation obviously head in the menopause direction. But then one lady shed a whole new light on the situation by stating the above.

I like it! Finally an edgy, sexy, confident way to describe a phase of the female lifespan that let’s be honest doesn’t get the best publicity.

Let’s take a newer and fresher approach to the next ‘puberty’ transition:

~ the narrative is changing and women are being encouraged to take this transition on more fiercely.
~ we don’t have to settle for any of the 35 symptoms of perimenopause and accept that’s how it goes.
~ myths and archaic info is being blown out of the water with fresh studies and update info.
~ a current move is being made in the USA to have inaccurate side effects of HRT removed from all packaging.
~ holistic management of perimenopause including diet, exercise, lifestyle and sleep are becoming more front and center in perimenopause management.
~ the information published from the WHI (Women’s Health Initiative) 20 years ago that created a lot of fear and abandonment of women using HRT has been disproven!

Remember transition can be good and we can enter a new era of life stronger, wiser and more beautiful than ever!

We got this Cougars! 🫶🏻💫

Kirsty Nel

06/10/2025

02/10/2025

27/09/2025

12/09/2025

09/09/2025

08/09/2025

01/09/2025

29/08/2025

27/08/2025

25/08/2025

15/08/2025

31/07/2025

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