Our personal journeys into motherhood are all so different, yet what I am witnessing through supporting women is that within our postpartum realms, we are all asking ourselves the same questions...
"Who am I now?"
"Where do I go from here?"
"Will I ever feel like 'me' again?"
There is a collective grief that we cannot return to what 'was', carried with the realisation that we are not being recognised or supported for what now 'is'. How we navigate this and move forward is entirely dependent on our self-awareness, personal circumstances and support systems.
As mothers, our vital pillars of nourishment, rest and connection all need to have established foundations before our arrival to postpartum and unfortunately, most of us are only realising what we may need when we are already too deep into the depths of needing it.
The first 40 days of your postpartum period determine the next 40 years of your health (Ysha Oake). Your brain and body will adapt as a result of your birth experience: and you have the opportunity to rewire your systems either for stress and fear, or for vitality and happiness. How we feel within ourselves and who we are, plays a critical part in how we will adapt to life after birth.
The identity shift we will inevitably experience needs to be validated and in the busyness of being mothers, we are unable to find the time or the safe space to explore how this shift feels within us and how it is being reflected outward. As our internal world changes, it creates impacts on our external world - our babies, friends and families all feel the ripple effects of who we are becoming.
Perhaps you are finding yourself beginning to explore what is next for you...
How can I begin to move forward, rebuild and embrace these changes I am experiencing?
I support my postpartum clients to journey back to their experience of birth and help them to explore how they felt and what they went through to bring their babies into this world. This begins the foundation of our healing; as we uncover, we rebuild.
What is most important to me?
How do I want to feel?
Who/What supports my next steps?
We are beginning to remember birth as a Rite of Passage, entering the birth portal as one person and leaving it behind as another but what needs to be reflected on is that this Rite of Passage is not complete for any woman until she is validated for what she has been through, for the layers of self she has shed and for who she is as she emerges on the other side. From this she is more likely to move forward with emotional closure, good health and vitality.
As women, we can experience a range of challenges and difficulties during our transition into motherhood including the acceptance of our birth story, anxiety, depression, and general adjustment difficulties to becoming a parent. Having a space to talk through, explore how you are feeling and what you are experiencing or have experienced is extremely important in the health of your wellbeing, your capacity to recognise your own needs and in feeling connected to the developing relationship with your newborn.
To feel prepared for your birth and supported during your postpartum recovery, Vanessa is available at Auckland Physiotherapy for appointments on Fridays. 'Click here' to book.
Having worked within high performance sport in the UK, the pressures on young, promising athletes to reach their full potential is immense. That pressure comes from a variety of different sources, parents, peers, coaches, performance staff and the player themselves. That pressure is a double edged sword. On one hand it helps to drive the athlete to raise the bar in terms of improvements in performance, but on the other it may hinder development and lead to extra physical as well as emotional stress, especially where injury is concerned.
Nowadays, young athletes are training more often each week, for longer durations and often with additional strength and conditioning demands. Couple that cocktail with the fact that these same players may be playing for school and local clubs and you can see a very hectic training schedule.
A typical week may look like 3 training sessions a week for Club, alongside 1-2 training sessions a week for school, leading up to 2 games on the weekend. The strength and conditioning sessions would be a minimum of 1 x week. That week doesn’t even take into account that these young athletes are still studying at school with additional academic, social and emotional demands. Physical and psychological load is very high.
Often when that load is not managed correctly, it is when the risk of injury is generally higher. If you would like advice on load management or ensuring your body (or your child's) has the strength, flexibility and endurance to cope with that load, talk to David.
Injury prevention tip:
For more advice, book a session with David Bahadoor HERE
As a trauma informed health professional, my goal is to always ensure that a client feels safe in any session – be it for an injury, in my pelvic health practice, or a mental health concern.
With it being Mental Health Awareness month in October it is good to know what things you can and can not say to those who may be suffering from trauma.
We all have different life experiences, opinions and biases. Some comments that are often made can be incredibly invalidating and hurtful.
The concept of talking about trauma for some can be incredibly scary. So if someone decides to open up to you, I urge you to really think before you decide to respond.
1. “Don’t you think some people have it worse than you?”
Trauma is not a competition. It’s a complex psychological imprint that is deeply ingrained in our mind and body, and it affects everyone differently.
Everyone’s trauma history is valid no matter the magnitude.
2. “Well, at least it made you stronger”
Resilience is what in fact makes us stronger – therefore how we have managed to navigate and rebuild our lives.
Many people actually feel powerless and hopeless and still struggle with living life and finding some closure. Asking them to “look on the bright side” is invalidating and, honestly, quite disrespectful.
Instead one could focus on congratulating someone on their commitment to being honest with their emotions, to their healing journey, and how they have managed to rebuild their lives.
3. “Why didn’t you fight back?”
A common response in trauma is freezing, and occurs when someone is feeling completely hopeless, and simply does not have the strength to fight. It is common for people to numb or completely dissociate themselves from the situation – which we often learn in childhood:
“We learn to begin dissociating in childhood. When life around us feels too ‘big’ to cope. When we don’t have parent figures to guide, nurture, emotionally support us — when we do not have a secure attachment and cannot fully be our core self.” Dr Nicole LePera
4. “You should try yoga or meditation”
While I do believe these mindfulness practices can be incredibly healing — and I’ve personally benefited from them and seen many clients also — they certainly don’t fix everything and other methods of therapy are required.
Some people can have panic attacks when trying meditation because their nervous system is so dysregulated that being in silence accelerates their heart rate. Others can freak out because closing their eyes triggers their trauma.
When I am working with clients we often do eventually get to this stage, however it is a very slow process of reconnection to their body and mind.
5. “If it was so bad, why didn’t you leave?”
If you’ve never experienced an abusive relationship, it can be difficult to understand why someone would stay in a situation that is detrimental to his or her well-being. But….abusive situations don’t always feel abusive when we’re in them. In fact, if we were conditioned to ignore basic red flags and normalise unhealthy behaviour, abuse can actually feel like love.
Asking someone “why didn’t you leave?” is re-traumatizing, and it blames the victim for the pain they’ve endured when, in reality, they didn’t know any better.
TO FINISH….
Most of us carry some form of trauma that affects our daily lives, and it takes a lot of courage and self-awareness to process it and move on. Unfortunately we live in a society where talking about feelings has been historically labelled as weak. Be the change today and when you next speak about yourself or listen to someone else’s story – think before you speak, and let’s help each other heal.
October is Mental Health awareness month and we want to support anyone that needs our help. Renee offers 1-1 mindfulness sessions at Auckland Physiotherapy and can work with you. Book in your session now or if you want a bit more information then book a 15min complimentary call with Renee to get the best options for you.
By Renée Malyon, Physiotherapist, Mindfulness & Somatic Trauma Therapist
Facing a cancer diagnosis is a life-altering experience that brings with it a multitude of physical and emotional challenges. As medical advancements continue to improve cancer treatment outcomes, the significance of integrating Physiotherapy rehabilitation into the care plan of cancer patients has gained substantial recognition and research backing.
Ideally it would be part of everyone’s cancer journey, so we’re delighted to be able to restart our cancer rehabilitation service here at Auckland Physiotherapy. Kirsten will now be providing PINC and STEEL certified cancer rehabilitation in 1-1 sessions and group classes.
In this blog post, we'll delve into the essential reasons why exercise and Physiotherapy have been shown to be incredibly beneficial for individuals navigating their cancer journey.
Inclusive Programs for All Stages:
The PINC and STEEL programs have emerged as beacons of hope for people with cancer, embracing individuals from the initial diagnosis to those 25+ years post-diagnosis. This inclusivity underscores the understanding that exercise and rehabilitation are essential not only for recovery but also for enhancing long-term quality of life. It’s never too early or too late to start.
Embarking on cancer treatment is daunting, but early intervention through Physiotherapy can provide a sense of preparedness and understanding. Starting rehabilitation prior to surgery or other treatment can equip you with tools to counteract and manage potential challenges, ultimately facilitating a faster recovery process.
Remaining physically active during cancer treatment is paramount. Physiotherapy helps to reduce pain, increase energy levels, minimise side effects, prevent complications, and alleviate stress and anxiety. It counteracts the adverse effects of inactivity, enabling you to maintain your strength and resilience throughout treatment.
Post-surgery and treatment can bring various physical hurdles. Physiotherapists specialise in identifying these challenges and designing interventions that address specific issues like pain, strength reduction, body image concerns, and fatigue. By reintroducing movement and exercise, secondary health conditions can be prevented, and the likelihood of cancer recurrence reduced.
Individually Tailored Treatment:
Cancer rehabilitation extends beyond medical treatment by acknowledging the importance of holistic well-being. With a focus on empowering you to regain control of your life, Physiotherapists create bespoke exercise regimens that cater to your specific needs and limitations. This personalised approach ensures that rehabilitation aligns with your unique condition, treatment trajectory, and goals. Some of the benefits of engaging in rehabilitation include:
In summary, the role of Physiotherapy rehabilitation as part of a cancer journey is nothing short of transformative. We can offer hope, strength and a roadmap to recovery. With each session we can support you to take a step closer to reclaiming your life from the clutches of cancer. It really is making better lives possible.
If you’d like to find out more about our cancer rehabilitation service click here or you can book a complimentary call with Kirsten to discuss your needs.
We have been approved funding for a group cancer rehabilitation class. We're looking for 5 women to join our first group. The classes start on Tuesday 17th October at 12.30 for one hour and will run once per week for 6 weeks. Cost for the classes is covered by the PINC & STEEL Foundation.
To be eligible for the group:
If you think this class could be for you please book a complimentary call with Kirsten to discuss your situation.
The recovery shorts/ leggings help to speed up your post-pregnancy recovery and:
If that doesn't convince you, here are seven compelling reasons why you should consider choosing SRC Recovery Compression garments:
For the best fit and performance, it is recommended to have someone else take your measurements, as proper sizing is crucial for the garment's effectiveness. You can find a helpful video and size chart on our website. If you need further assistance or advice, please do not hesitate to contact our reception at 093664880 or reach out via [email protected].
Serves 2, Prep; 10 mins plus 1 hour chill, Cook; 15 mins
What you need:
2 salmon fillets (125g each)
100g quinoa, cooked
1 zucchini
1/2 tbsp. olive oil
1 garlic clove, crushed
70g sundried tomatoes, rinsed, chopped
Salmon Marinade:
2 tbsp. tamari
1/2 tbsp. olive oil
1/2 tsp. paprika
1/2 tsp. hot paprika
1 tbsp. rice vinegar
1 tbsp. black sesame seeds
chilli flakes to taste.
What you need to do:
Mix together the ingredients of the marinade and cover the salmon to marinate for about 1 hour.
While the salmon is marinating, cook the quinoa and spiralise the zucchini.
Heat the oil in the pan, add the crushed garlic and fry for 1-2 minutes. Add in the zoodles and stir occasionally until it softens, but still firm, for about 3-4 minutes. Towards the end add the chopped tomatoes, and season with salt and pepper, to taste.
Heat the oven to 250C and place the salmon on a baking tray. Bake for about 7 minutes.
Remove the salmon from the oven to rest for a moment and in the meantime pour in the salmon juices into the quinoa, mixing well.
Dive the quinoa and zoodles between plates, then place the salmon on top, sprinkle with chilli flakes to srve.
Incorporating strength/resistance training into our daily lives
As we age, we naturally begin to experience some reduction in lean muscle mass, strength and function, a process known as sarcopenia. Strength training, also known as weight or resistance training is highly beneficial to everyone because it helps build strength, stability, endurance, preserves bone density and builds overall muscle mass.
Research has been showing us for a number of years now, that strength and resistance training are just as important as the cardio aspect of your workout. Depending on your health and fitness goals, there are many reasons why strength and resistance training is the key to achieving them.
What is strength training?
For some people, the phrase strength training is intimidating, but you actually need to look at it in a different light - that it’s enhancing your ability to move safely and effectively in your life, not becoming the next bodybuilder! For example; your ability to lift something and put it on a shelf, carry your groceries in the door, bend down and pick something up.
Strength training is a type of physical activity which focuses on the use of resistance and weights to induce muscle contraction which builds strength. The basic principle is to apply load and overload the muscle so it needs to adapt and get stronger. When training for strength, we are aiming to train the nervous system as much as we are muscles. The nervous system adapts by firing more rapid impulses and activating more muscle fibres which in turn make us stronger. One reason why people can be much more prone to injury if strength or resistance movement is not part of their life is because their muscles and connective tissue are weak due to never being stimulated.
At its heart, strength training is based on functional movements — lifting, pushing, pulling in order to build muscle and coordination needed for everyday activities. The stronger you are as you age, the more robust you will be in the real world.
Why strength training?
Did you know that a reduction in lean muscle mass, strength and function can begin as early as your 30's and continue at a rate of 3% to 5% per decade! So the outcome of regular strength or resistance training can actually slow down the loss of skeletal muscle mass/strength quite significantly. Therefore it is great for people of all ages to adopt some strength and resistance movement into their lives as it can help you preserve and enhance this natural loss of lean muscle mass that comes with ageing.
The benefits of strength training
Many ongoing physical health conditions can be managed better and reduced by regular strength training, but there are many benefits for everyone that make adding some resistance to your workout worthwhile:
How to integrate strength/resistance training into your fitness regime:
Many people find using a dedicated exercise studio or facility to do their strength training is a good option, as they often have a range of equipment available, as well as help from exercise professionals if you need it. However this is not your only option! Your strength training workout can be done at home or at your local park using your own bodyweight …. whether it’s squats, lunges, push-ups, or one of the endless variety of exercises.
There is a large range of resistance equipment available for all levels - many of these are in our very own Auckland Physiotherapy Health Collective shop. If you are not sure what you need, our team at Auckland Physiotherapy can help you with this.
Do I need a professional to help with my strength training?
There are no downsides to being stronger. The only thing you need to consider is this: how much does strength contribute to what you want to achieve? If you are going to start down the path to getting stronger, it is important to have a solid plan from the start. Getting advice from a qualified and experienced Personal Trainer can help you to make sure you are using the correct exercises that are the best fit for your biomechanics, past/current injuries, exercise goals and fitness level. Get in touch with Adele at Auckland Physiotherapy if you are interested in adding some strength training into your daily exercise routine and she will be able to help you out.
Overall, here at Auckland Physiotherapy we always say - at the end of the day, moving and being active in any way is a great start. The short version is we stand a much higher chance of actually avoiding injury if we are strong, flexible and well balanced. Specific types of exercise have some pretty awesome benefits, with strength training definitely being one and this is certainly going to help you to live a more mobile, energetic and longer life!
Lessons from working in high performance sport
Having worked within high performance sport in the UK, the pressures on young, promising athletes to reach their full potential is immense and can lead to extra physical as well as emotional stress, especially where injury is concerned. I’ve seen it on many occasions where an injury occurs and the player’s immediate thoughts are one of:
‘’is it serious?’’
‘’when will I be back playing?’’
Fair questions to ask, and similar to the thoughts of parents and coaches alike.
When the injury occurs, players are deflated, understandably so and therefore it’s vitally important to talk to the player, reassure them, explain the injury process and to make informed collaborative decisions around the recovery process. These decisions absolutely need involvement from the player, parents, coaches, performance staff as well as physios.
In the high performance set up, we have the luxury of being able to provide regular input to each player, each day/week and can guide them through the recovery process, monitoring them carefully and utilising state of the art technology.
However, outside of the high performance setting where there are still promising young athletes needing rehabilitation and a return to sport, that type of regular monitoring of training load and player wellness, just isn’t there. As a result, it’s not uncommon for some athletes to burn out very quickly and even struggle to return to sport post injury, let alone performance. This could be for a variety of reasons - time pressures, unable to access appropriate rehabilitation, ignorance of recovery and it’s importance, unable to afford rehab services.
Take a knee injury as an example; Often when the player regains full range of pain free movement and strength, can run and jump, hop and land, can change direction, they can be discharged from Physio, however, in my opinion, that end stage of rehabilitation is a vital component of the recovery pathway which is missed or cut short where injury is concerned especially if players are drifting back into school or club set ups that have minimal frameworks or resources for end stage rehabilitation. I.e. bridging the gap between rehab and return to sport.
In the high performance setting, end stage rehabilitation would involve the player transitioning more to working in the gym and on the field with physios and strength and conditioning professionals, getting closer to mimicking a weekly training pattern/frequency to what would be expected when fully fit. Those sessions would be challenging for the player in order to provide the right overload stimulus, whilst he/she is carefully monitored during and after the session. One has to take into consideration the length of lay off from the injury and the load demands with return to sport/training. This cannot be rushed. I.e. Building up running load, volume and intensity can take anywhere from a few weeks to several months, depending on the injury and the players training schedule. Certain injuries like hamstrings and calf strains are notorious for re-occurring within the first 2 weeks when the athlete is reintroduced to sport too early.
With all my clients I like to keep in regular contact with them through the recovery process, keeping check on things like training load, intensity and specifics and also just making sure they’re coping with the demands. Small little changes can easily be made through the training week if it means minimising the risk of injury or preventing slowing of the recovery process. Providing the player and all relevant parties involved are aware of the changes, player welfare is kept top of the agenda. Being able to have a 1:1 focus on field and gym based rehabilitation is key for me because we can keep on top of the variables within our control and modify rehabilitation/performance sessions depending on the player that day/week. The rehab process is never straight forward; There are highs and lows, sometimes some setbacks and a whole plethora of emotions. If the latter stages of the rehab process can be done well, under appropriate guidance, the risk of injury setback can be minimalised, allowing the athlete to return to sport at the right time.
If you or your child is a keen athlete and need to get back to high level sport - talk to our expert David to help. He can use his skills to ensure end stage rehabilitation and return to sport is completed correctly, reducing the risk of injury setback and emotional stress. Click HERE to book a session.
