Rachel Fitt Physiotherapy in Mount Waverley, Victoria | Medical and health

Rachel Fitt Physiotherapy

Locality: Mount Waverley, Victoria

Address: 359 Blackburn Road 3149 Mount Waverley, VIC, Australia

Website: http://www.rachelfittphysiotherapy.com

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24.01.2022 FREE PREGNANCY CLASS Sorry ladies this week I only have 1 class running as I’m heading on holidays (hopefully )! If your looking for more, I have over 45 classes saved to IGTV FREE on Instagram Live... Saved for you on IGTV to complete in your own time SAFE for any stage of pregnancy Suitable for women with Pelvic/Lower Back pain Suitable for women with Pelvic Floor Dysfunction Tag an expecting mumma to join

23.01.2022 TREATMENT FOR PELVIC ORGAN PROLAPSE 1. Do NOTHING you do not have to do anything about your prolapse if you do not want to. 2. NON-Surgical treatment including: Lifestyle changes (avoid constipation, reduce weight, avoid heavy lifting, avoid chronic coughing, stop smoking, choose low impact exercise)... Pelvic Floor Exercises (see a Pelvic Floor Physio for an individualized program to maximize your pelvic floor function) Vaginal pessary (a silicone support device that is like a ‘sports bra’ or ‘brace’ that is inserted vaginally to support your pelvic organs) Topical oestrogen (can be helpful to reduce vaginal dryness and improve tissue quality. Speak to you health care provider to see if this is helpful) 3. SURGICAL treatment speak with your Gynecologist and Pelvic Floor Physio to discuss what surgical options you have. There is a fantastic PDF by the Australian Commission on Safety and Quality in Health Care that summaries your different treatment options for Pelvic Organ Prolapse. Comment your email below if you’d like me to email a copy Everyone has different goals when it comes to Pelvic Health and lifestyle. It is up to YOU to choose what treatment option beat suits YOU. As a health professional, we are here to educate you to help YOU make a informed decision regarding treatment. Any questions?!! Comment below

22.01.2022 Interstitial Cystitis (also referred to as Bladder Pain Syndrome, Painful Bladder Syndrome and Chronic Pelvic Pain) is a inflammatory bladder condition causing pelvic pain, pressure or discomfort in the bladder and pelvic area. It can cause bladder urgency (a strong desire to go to the toilet) and frequency (going to the toilet often). 85% of patients with Interstitial Cystitis have Pelvic Floor dysfunction. In this case Pelvic Floor dysfunction is referring to muscular tight...ness, tension and pain. A Pelvic Floor Physiotherapist can identify and treat Pelvic Floor tension and pain to decrease your symptoms. If you suffer from Interstitial Cystitis, contact your local Pelvic Floor Physiotherapist to have your Pelvic Floor assessed For more information on Interstitial Cystitis visit www.ichelp.org

22.01.2022 Hello Everyone I’m currently on leave until January 4th. If you would like to arrange an appointment for 2021 call @createhealth_aus on (03) 9873 6767. For any urgent matters please feel free to contact my mobile. 2 SLEEPS UNTIL CHRISTMAS!!!

21.01.2022 Introducing @listenupladies.podcast Welcome to the Listen Up Ladies Podcast where we talk all things pelvic floor, pain with sex,bladder leakage and everything in between. We, Rachel & Sarah, are Pelvic Health Physiotherapists in Australia, who both share the same passion when it comes to giving you the right information that is backed by scientific evidence on all things women’s health. @listenupladies.podcast What an amazing ride so far. Sarah and I have always wanted... to work together and this year we have finally made it happen. We cannot wait to share more with you all soon. You can find Sarah @femalephysioco Head over to our new Instagram @listenupladies.podcast to hear all the latest updates about season 1

21.01.2022 FACT FRIDAY Breastfeeding has many known benefits, but did you know that whilst breastfeeding some women can go into a hypoestrogenism state. This means that some breastfeeding women may have decreased estrogen causing vaginal dryness, vaginal atrophy and dyspareunia (AKA painful sex). Estrogen is important to maintain pelvic health, tissue integrity, muscle strength and injury repair.... If you are experiencing vaginal dryness or you suffer from pelvic floor dysfunction & are currently breastfeeding have a discussion with you Pelvic Floor Physiotherapist, GP or Obstetrician regarding your pelvic health. It is also important to note that breastfeeding women should consider their pelvic health when returning to exercise. When you feel ready to return to exercise ensure you have an individualized program to prevent pelvic floor dysfunction. Tag a new mumma who should know this Lovejoy et al. (2019). Breastfeeding and pelvic floor disorders one or two decades after vaginal delivery. American Journal of Obstetrics & Gynecology, 333, 1-8.

16.01.2022 SWELLING DURING PREGNANCY. It’s starting to warm up coming into summer and those feet can sometimes be so swollen they hurt. Here are two options to help you manage; OPTION 1.... 1 Sit down with your legs supported (e.g. on the ground, couch or bed). 2 Pull your toes towards you moving your ankle & then point them away from you. 3 Repeat this 20 times alternating sides between your left & right foot. 4 Circle your ankle clockwise x 20 times. 5 Circle your ankle anti clockwise x 20 times. 6 Repeat circles on the opposite foot. 7 Repeat 2 times per day. OPTION 2. 1 Soak your feet in warm water (comfortable temperature). 2 Ensure your feet are immersed to 8-10cm above your ankle. 3 Soak for 20 minutes. 4 Repeat 2 times per day. The research has shown that both options significantly reduce foot swelling and there is no difference between option 1 or option 2. What this means is you can choose whatever option best suits you

15.01.2022 Do you fully empty your bladder? Poor bladder habits and signs of incomplete emptying can include; Hesitation starting/initiating the flow or urine Slow or intermittent flow of urine... Straining or pushing to empty your bladder Sensation of incomplete emptying Dribbling towards the end of the flow of urine Needing to empty your bladder again within 10-15 minutes If you are finding it difficult to fully empty your bladder try; Sitting down to wee Lean forward, resting your elbows on your thighs Relax your abdominal muscles Take a few deep breaths Relax your pelvic floor muscles When the flow stops, rock forwards and back, wiggle side to side, stand up and sit back down again Any questions? Comment below or DM me

14.01.2022 PREGNANCY SCREENING It is recommended, (Grade A, Level 1 evidence), that all women in their first pregnancy see a Pelvic Floor Physiotherapist to assess pelvic floor function, strength, endurance & coordination. This has been shown to prevent Urinary Incontinence later in pregnancy and postpartum. I have been running screening appointments in clinic this year for all @createhealth obstetric patients and women birthing at other health care facilities. We have had such amazin...g results preventing bladder leakage and empowering women when it comes to making informed decisions surrounding birth and postpartum recovery. In your screening appointment we cover; Bladder Health Bowel Health Sexual Health Pregnancy Safe Exercise Pelvic Floor Anatomy & Function Pelvic Floor assessment Our aim is to reduce or eliminate any risk factors that you may currently have for Pelvic Floor Dysfunction. Any questions? Comment below, send me a message or speak to your GP, Midwife or Obstetrician

14.01.2022 FACT FRIDAY Did you know the most common compliant postpartum is dyspareunia (AKA pain with sex). It is reported that up to 62% of women experience pain with sex from 6-12 weeks postpartum. And around 8-33% still experience pain at 12 months postpartum.... Pain during sex postpartum can be due to many factors. Some include; Tight Pelvic Floor Muscles Injury during childbirth Fear of pain Birth trauma Hormonal changes But not to worry. You are NOT alone Pelvic Floor Physiotherapy can help rehabilitate your pelvic floor muscles to ensure they are functioning appropriately. Sex should not be painful or uncomfortable. If you have been experiencing pain or discomfort during or after sex do not put up with it. Speak to your GP, Obstetrician or Pelvic Floor Physiotherapist. Any questions? Comment below or send me a DM

14.01.2022 PREGNANCY CLASSES ARE BACK THIS WEEK I’m so excited to bring 3 classes to you this week starting from tomorrow. TUES 8/12 7AM THURS 10/12 7AM... SAT 12/12 8AM Classes are; Low impact Pilates based exercises Equipment free Safe for all stages of pregnancy Appropriate for all different fitness levels Suitable for women with pregnancy related pelvis pain All classes will be saved to IGTV until the next class runs. Tag a mum-to-be who would love to join

11.01.2022 4 REASONS TO HAVE A POSTPARTUM PELVIC FLOOR ASSESSMENT. 1 Pelvic Floor dysfunction can be asymptomatic, meaning you may not have symptoms 2 2 in 3 women postpartum have urinary incontinence 3 Pain during sex can affect 60% of women postpartum 4 50% of women after 1 vaginal delivery may have prolapse... I see most of my patients 4-6 weeks postpartum to screen and identify any Pelvic Floor dysfunction and associated risk factors. This allows us to prevent and treat postpartum conditions and safely return you to everyday activities and exercise. REMEMBER it’s never too early or too late to start looking after your pelvic floor Tag a new mumma or mum-to-be

11.01.2022 G I V E A W A Y I have partnered with @frankie4footwear for your chance to win a beautiful pair of sandals, perfect for pregnant women over summer One winner will score a pair of FRANKiE4 ‘LiLLi’ or ‘MARiA’ sandals ... Designed in consultation with a podiatrist FRANKiE4 shoes have great support. Coming into summer I see many pregnant women develop pelvic pain due to inappropriate footwear and lack of arch support. FRANKiE4 has recommended both ‘LiLLi’ and ‘MARiA’ sandals as ideal for pregnant women in summer. To enter: 1 Follow @physioforwomen_ 2 Like this post 3 Tag 2 friends who need this prize! 4 Share this post on your stories for a bonus entry Unlimited entries. Good luck! Giveaway ends Sunday 13/12 at 7:00PM AEST. Winner will be selected at random and contacted via direct message. This giveaway is open to Australian residents only.

10.01.2022 LISTEN UP LADIES IS RETURNING FOR SEASON 2 NEXT MONDAY Make sure you are following @listenupladies.podcast to stay up to date on the latest episodes @femalephysioco and I are so excited

10.01.2022 PELVIC FLOOR REMINDER For all the mums that are up late with their kids & the mums-to-be who can’t sleep 10 x 10 seconds... GO !!

09.01.2022 FITT BEYOND PREGNANCY I am so grateful to be able to help so many women. I do a little happy dance every time I receive feedback from women completing my 12-Week Postpartum Exercise Guide Exercise has always been a big part of my life, even throughout my pregnancy, so I was very keen to begin my 12-week postpartum journey with Rachel, following the birth of my first daughter Arlo. The guide was easy to follow and easy to squeeze into my (somewhat) routine around naptime..., for a bit of ‘me time’. The workouts aren’t too long, too complicated, or too strenuous to begin with and gave me the confidence to progress every week. At 13 weeks postpartum, I was back to running and 6 months on, I still refer to the guide for workout ideas. Big thanks to Rachel for sharing her knowledge, support and confidence in me. -Alana Brumby, Mum of One See more

09.01.2022 STOP SCROLLING IT’S PELVIC FLOOR TIME! Today we are working on endurance. Contract & HOLD for 30-60 seconds REPEAT 3 SETS (~30 sec rest between)... Contract 60% of your max effort. Remember to RELAX after each contraction. This is just as important as your contraction. If you are unsure if you are fully relaxing your pelvic floor please see a Pelvic Floor Physiotherapist. Have you done your exercises today? Comment YES or NO below

09.01.2022 Today is World Kindness Day and in celebrating being kind to ourselves, I have teamed up with @silkytots to bring you a giveaway all about looking after YOU! Our 4th Trimester New Mamma Bundle is for looking after mum in her 4th trimester (the period right after baby is born). You will receive: My 12-Week Postpartum Exercise E-Book Guide to help you get Fitt Beyond Pregnancy A dedicated appointment with Me, Rachel Fitt @physioforwomen_ ... A Silky Tots Silk Pillow Slip, Silk Eye Mask and Silk Bassinet Slip Over $500 AUD worth of value! All you have to do is: 1. Make sure you're following @silkytots and @physioforwomen_ 2. Tag 2 friends in the comments Open worldwide (dedicated appointment can be online) Competition closes 11.59pm Sunday 15th November and winner will be announced Monday 16th! Good luck! This is in no way endorsed by or associated with Instagram.

07.01.2022 HOW TO CONTRACT YOUR PELVIC FLOOR All of your pelvic floor muscles are internal, therefore making it hard to know if you are using the correct muscles. Below is an exercise you can trial at home to find your pelvic floor. EXERCISE;... Find a quite spot where you can sit or lie down and relax. Draw your attention to your pelvic floor (the muscles surrounding the vagina and back passage). Take 5 deep breaths. As you INHALE focus on the pressure your breath places into your pelvic region pushing down on your pelvic floor. As you EXHALE focus on the pressure leaving your pelvic region and your pelvic floor increasing in tension slightly. SQUEEZE the muscles surrounding your back passage like you are stopping wind passing. RELAX by letting go of the tension. Take a deep breath. Repeat 5 times. If you are unsure how to contract & relax your pelvic floor muscles, seek advice from a Pelvic Floor Physiotherapist. Your Pelvic Floor is important throughout all stages of the lifespan. Any questions? Send me a DM or comment below

07.01.2022 HEALTHY BLADDER HABITS Sit on the toilet seat Drink plenty of still water Avoid excessive caffeine Empty only with an urge, avoid ‘just in case’ wee’s... Your flow should be long, loud and uninterrupted. Don’t try and stop the flow! Avoid constipation. Unhappy bowel = unhappy bladder. If you suffer from bladder urgency, frequency, leakage or constipation, speak to your local Pelvic Floor Physio for assessment

06.01.2022 FACT FRIDAY Relaxin has not been shown to cause any pregnancy related pelvis or pubic symphysis pain. Relaxin actually peaks at 12/40 gestation and then declines. I wanted to post this because I hear all the time health professionals and patients saying relaxin is causing pelvic pain etc. I too used to be one of those health professionals. I don’t know why we have all blamed relaxin for so many years - Maybe we say it’s relaxin because it makes sense due to the relaxin horm...ones name There is only one paper in the literature that has ever stated relaxin can contribute to pelvic pain during pregnancy. Every other paper has proven it does not. So if it’s not relaxin, what hormones contribute to pregnancy pelvic pain? ESTROGEN!! Throughout pregnancy estrogen levels increase. This then impacts the make-up of your ligaments and connective tissue allowing more stretch and mobility. Pregnancy Pelvic Pain is also caused by musculoskeletal dysfunction and biomechanics. If you suffer from any pregnancy related pelvic pain, seek help from a women’s health practitioner, because estrogen continues to increase and the prognosis of pelvic pain is that it worsens as your pregnancy progresses. Happy Fri-YAY

05.01.2022 Meet TERRI Terri is the wonderful voice on the other side of the phone when you call my clinic at @createhealth_aus and the face that greets you Fun Fact; Terri is an amazing singer and treated us to a tune at our Christmas party Saturday night!... We wish you all a Merry Christmas

05.01.2022 SELF CARE SUNDAY I’d love to hear how you prepare for the coming week and unwind on Sunday’s? Comment below

04.01.2022 TUBIGRIP SIZE K2! Now available on my website You ladies asked, so I have delivered! An ‘in-between’ size for abdominal compression during pregnancy and postpartum. Size KPostpartum (small/medium)... Size K2 (NEW!!)Postpartum (medium/large) & Pregnancy (small/medium/<30 weeks) Size LPostpartum (large/extra large) & Pregnancy (large/medium/>30 weeks) Provides abdominal support for; Healing & recovery of abdominal separation Supports and provides compression for cesarean wound Supports your ‘bump’ during pregnancy Increases compression around your hips/pelvis to assist in managing pelvic/lower back pain Tag a new mum or mum-to-be

03.01.2022 FACT FRIDAY I would say most women don’t even know what a prolapse is, so how common is prolapse in Australia? FYI Prolapse = slipping of the pelvic organs. In females, the organs (bladder, uterus, rectum) can slip or move down into the vagina. This can create a bulge or heaviness/pressure feeling on the vaginal wall.... Prolapse is one of the most common women’s health problems in Australia Approximately 20% of our Gynaecology waitlists are for prolapse surgery 75% of women will develop some form of prolapse in their lifetime 1 in 9 women will choose to have surgery to correct their prolapse Up to 67% of women who choose to have surgery for prolapse will redevelop symptoms in the first year Why aren’t we talking about this more?!!! Prolapse can cause anxiety, stress, decreased quality of life, social isolation and has a massive burden on our health care system! Prolapse can also occur in women who do not have children. Do you have a prolapse? Please don’t feel like you are alone. 1 in 2 women will have some degree of prolapse after 1 vaginal delivery. Seeking advice from a Pelvic Floor Physiotherapist to eliminate lifestyle risk factors of prolapse can be very helpful

02.01.2022 VBAC Vs C-Section Who is most at risk of Prolapse? Any women who has pelvic floor weakness or injury. In simple terms any women who has given birth is at risk of pelvic organ prolapse. Associated increased risk factors include Levator Avulsion (injury to one of your Pelvic Floor muscles at its attachment site on the pubic bone). This increases your risk of prolapse x 5. Your Levator Ani muscles can become injured during a vaginal delivery. ... Other Risk factors; Vaginal delivery (independent risk factor when compared to caesarean) Forceps (increased risk of avulsion by approx. 14% - in AUS approximately 1 in 4 women have an instrumental delivery for their first birth) Baby’s Birth Weight (>4kg) Number of Births We do not have a lot of great research in this space to give exact numbers regarding risk factors on large population groups. Repeated c-sections do not seem to increase likelihood of prolapse, however repeated vaginal deliveries do. Birth is unpredictable and you cannot control the outcome. It is good to be aware of various risk factors that increase your likelihood of Pelvic Floor Dysfunction so you can make informed decisions surrounding birth mode, plans, recovery etc. I encourage you to ask these questions to your Midwife, GP or Obstetrician so you understand more about risks of Pelvic Floor Dysfunction. I recommend all women see a Pelvic Floor Physiotherapist 4-12 weeks postpartum to individually assess your Pelvic Floor to decrease any further risk of developing Pelvic Floor Dysfunction