mnaphysiotherapy

06/10/2026

🤱 Breastfeeding is on the rise in Ireland - but support matters too. 💚🇮🇪

More than 6 in 10 babies in Ireland are now breastfed at birth - and breastfeeding rates are continuing to increase beyond those early days.

📈 Breastfeeding at birth:
63.8% in 2019 → 65.8% last year

🤱 Breastfeeding at 3 months:
35.4% in 2015 → 51.5% today

That’s an increase of 16.1% in the last decade - the highest rate recorded since official records began in 1988. 💚

But behind these numbers are real mums who can sometimes find breastfeeding incredibly challenging.

And problems like:

➡️ Cracked or painful ni***es
➡️ Blocked ducts
➡️ Mastitis
➡️ Breast pain and inflammation

can sometimes feel like a make-or-break moment in your breastfeeding journey.

This is where I can help. 👩‍⚕️✨

For blocked ducts and mastitis, I use therapeutic ultrasound to the breast, usually over a course of around 3 sessions spaced out every 24-48h. I may also combine this with lymphatic taping and gentle lymphatic drainage techniques.

For cracked ni***es, I use low-level light laser therapy, usually over around 3 sessions spaced out every 24-48h to support tissue healing and help with pain and inflammation.

✨ Treatment is quick
✨ Pain-free
✨ Does not interfere with feeding or pumping
✨ Improvements may be noticed after the first session

I know that when you’re in pain, you don’t want to wait weeks for help.

So I do my very best to offer appointments within 24 hours where possible.

If you’re struggling and need an URGENT appointment, please email me or send me a DM. 📩

You don't have to simply “push through” the pain. Getting the right support early can make such a difference. 🤍

And during National Breastfeeding Week (1–7 October), let’s remember that every breastfeeding journey looks different - and every step forward matters. 🌿

💌 Share this post with a new mum who might not know that this support is available.

BlockedDuct CrackedNipples LactationSupport NewMum PostpartumSupport IrishMums

21/09/2026

Not sure where your pelvic floor muscles are or how they move? 🤍

Try feeling their natural movement with your breath.

Your pelvic floor moves in rhythm with your breathing and the movement of your diaphragm.

✨ Try this:
Lie comfortably on your back with your knees bent. Place one hand gently on your perineum — the area of skin between the va**na and back passage.

🌿 Inhale into your lower ribs and notice your perineum gently pressing down towards your hand.

🌿 Exhale and notice your pelvic floor gently lifting up and away from your hand.

You don't need to force the movement or actively squeeze.

If you can feel this subtle movement, it gives you an idea of where your pelvic floor is and how it moves with your breath.

Awareness is the first step towards better pelvic floor control. 🤍

BodyAwareness Breathing DublinPhysio

17/09/2026

Faecal incontinence is making headlines - and I have to weigh in.

By now, you’ve probably seen the footage from the HYROX competition in China. A lot of people are talking about the safety concerns -and understandably so.

But let’s talk about why leakage can happen during intense exercise.

Your a**l sphincter is part of your pelvic floor. During activities like heavy lifting, running and jumping, pressure inside your abdomen increases significantly.

If your pelvic floor and a**l sphincter aren’t able to manage that pressure effectively - whether because of weakness, poor coordination, fatigue or other factors - leakage can occur.

And here’s the important part: faecal incontinence is not something you simply have to put up with.

Pelvic health physiotherapy can help identify what’s contributing to your symptoms and work with you to improve strength, coordination, pressure management and overall pelvic floor function.

So if this happens to you during exercise, don’t just accept it as “part of training.”

Questions? Thoughts? Let me know in the comments. 👇

PelvicHealthPhysio Physiotherapy HYROX ExerciseHealth DublinPhysio

11/08/2026

☘️🚲 Irish summer is in full swing, so there’s no better time to get out on your bike! 🚲☀️

Whether you’re cycling along the coast, commuting around Dublin or training for longer distances, don’t forget about your pelvic health.

Cycling can place prolonged pressure on the perineum and pelvic floor, which may contribute to numbness, discomfort, pelvic pain, or urinary symptoms.

✨ A few simple tips for a more pelvic-floor-friendly ride:

🚲 Choose a wider, well-fitted saddle
Research suggests that narrower saddles, particularly those with cut-outs, may increase pressure on the perineum.

⬆️ Check your handlebar position
A very low handlebar can encourage greater forward pelvic tilt and increase pressure through the perineum. A professional bike fit can help optimise your saddle and handlebar position for your body.

🧍‍♀️ Stand up regularly while cycling
Taking some of your weight off the saddle can reduce pressure on the perineum and help prevent discomfort.

⏸️ Take regular breaks
For longer or more vigorous rides, gradually build your distance and allow your body enough time to recover.

🌿 Don’t forget to relax your pelvic floor
After intense physical activity, your pelvic floor muscles need recovery too. Breathing and pelvic floor relaxation exercises can help release unnecessary tension.

💡 Pelvic floor health isn’t just about strengthening. Your pelvic floor needs to be able to contract, relax and respond to movement.

If cycling is causing pelvic pain, perineal numbness, bladder symptoms, pain with sitting or pelvic floor tension, a women’s health physiotherapist can assess what may be contributing and help you get back to doing what you love. ❤️

📍 Pelvic Floor Physiotherapy | Women’s Health Physiotherapy | Dublin

DublinPhysio DublinPhysiotherapist PelvicPain PelvicFloorHealth CyclingDublin CyclingIreland CyclingTips PerinealPain PelvicFloorRelaxation BikeFit IrishSummer DublinWellness

27/07/2026

Menopause weight gain is driven by dropping estrogen levels, natural muscle loss with age, and a slower metabolism.

If you've noticed stubborn weight gain around your middle during perimenopause or menopause, despite eating the same and staying active, you're not imagining it. Hormonal changes make this a very real challenge.

Here's what's happening 👇

💛 Abdominal fat is pro-inflammatory. Fat tissue releases inflammatory compounds called adipokines, which can contribute to ongoing inflammation in the body.

💪 Your muscles are your secret weapon. Every time you contract your muscles, they release myokines-powerful anti-inflammatory compounds that help counteract inflammation and support a healthier metabolism.

Many women tell me: "I'm doing everything I used to do, but I'm still gaining weight."

The truth is, menopause changes how our bodies respond to exercise, nutrition and recovery. It's not about trying harder-it's about adapting your approach.

Here are 4 evidence-based strategies that can make a real difference:

✔️ Prioritise resistance training to build and maintain muscle.

✔️ Protect your sleep-poor sleep is strongly linked to weight gain and inflammation.

✔️ Reduce or avoid alcohol, as it's harder for your body to metabolise during menopause.

✔️ Increase protein and fill your plate with plenty of vegetables to help you stay fuller for longer and reduce blood sugar spikes.

As a pelvic health physiotherapist, I encourage women to think beyond the scales. Strength training not only supports weight management-it also benefits your pelvic floor, bone health, bladder function, posture, confidence, and long-term mobility.

Menopause isn't about fighting your body-it's about learning how to support it differently. ❤️

'sHealth PelvicFloorPhysio Women'sHealthPhysio StrengthTrainingForWomen HealthyMenopause HormoneHealth Inflammation HealthyAgeing BoneHealth MuscleHealth Protein MidlifeHealth LifestyleMedicine MenopauseSupport IrelandPhysio

07/12/2025

✨ Great evening spent at the premiere of the magazine “Portraits of Emigration”! ✨

A magazine born from passion and the mission to share real stories of Poles living abroad.
Not just a magazine – a space where personal journeys become a story of community, identity, courage, and dreams far from home.

🇵🇱 It was lovely to reconnect with my Polish community.

🌍 Inspired by the First Symposium of Polish Women in Ireland (June 7, 2025), led by therapists Mariola Mastek & Barbara Ozge, founders of . Proudly supported by the Polish Embassy in Dublin

💖 I’m so happy that my brand, MNÁ Physiotherapy, found its place in this historic first issue of the magazine.

🌸 I would love for every woman to know more about pelvic health and how they can improve it with women’s health physiotherapy.

09/05/2025

05/05/2025

💪🏋‍♀️💃

08/03/2025

While I believe that Women's Day should be celebrated every single day—and that we should never put ourselves last—today, I want to share a few heartfelt wishes for all of us.

💖 May we always remember that we are enough, just as we are. Our dreams, not others’ expectations, should guide the way we live.

💫 May we prioritize ourselves—our needs, our passions—despite the chaos of daily life, responsibilities, and the pressure to always do more.

🌸 May we be gentle with ourselves, offering kindness instead of self-criticism. We don’t always have to raise the bar higher.

✨ May we chase our dreams fearlessly and allow ourselves to soar.

💃 Our bodies…

They have carried us through so much—pregnancies (for those who are mothers), impossible beauty standards, crash diets, sleepless nights, stress, and self-doubt. Every day, they stand by us, resilient and strong, despite the demands we place on them.

💕 Let’s show them the same patience and love they’ve always shown us. Instead of constant judgment, let’s embrace them with gratitude.

"Our body is the only home we will ever have"

Let’s care for it with love. ❤️

✨ Happy Women's Day! ✨