Perimenopause & Menopause

Understanding Mastitis & How Physiotherapy Can Help Mastitis is one of the most common challenges faced by breastfeeding women — and it can be incredibly painful and distressing. But the good news? With the right support and early intervention, recovery is usually quick, and breastfeeding can continue comfortably. What Is Mastitis? Mastitis is inflammation of the breast tissue, often caused by milk not draining properly (known as milk stasis). When milk remains trapped, it can irritate the tissue and lead to swelling, pain, and sometimes infection. Common signs and symptoms include: Localised breast pain, tenderness, or burning A firm, red, or hot area on the breast Swelling or lumpiness Fever, chills, and flu-like symptoms Feeling generally unwell or fatigued It’s important to seek help early — untreated mastitis can worsen quickly and may require medical treatment such as antibiotics. How Physiotherapy & Ultrasound Therapy Can Help Many people are surprised to learn that women’s health physiotherapists can play an important role in managing mastitis. Alongside medical care and lactation support, physiotherapy can help reduce pain, inflammation, and improve milk flow — especially when using therapeutic ultrasound. What Is Therapeutic Ultrasound? Therapeutic ultrasound uses gentle sound waves to help soften and disperse blockages within the breast tissue. The treatment is non-invasive, painless, and supported by evidence for its role in improving symptoms and promoting recovery. Ultrasound therapy can help to: Break down blocked ducts Reduce inflammation and swelling Improve milk drainage and flow Relieve pain and discomfort Support faster healing Sessions are typically short and safe to continue while breastfeeding. Beyond Ultrasound: Comprehensive Care At your physiotherapy appointment, we’ll do more than just treat the symptoms. We’ll look at the whole picture — what may have contributed to the blockage, and how to reduce the risk of it happening again. This may include: Reviewing your feeding or pumping techniques Recommending gentle self-massage and drainage methods Providing positioning advice for better milk flow Teaching preventative strategies for future episodes Every treatment plan is tailored individually — because every feeding journey is different. When to See Your GP If you experience fever, chills, or flu-like symptoms, or if your symptoms do not improve within 24–48 hours of treatment, it’s important to see your GP. Antibiotics may be needed alongside physiotherapy. The Takeaway Mastitis can be painful — both physically and emotionally — but it’s also very treatable. Early intervention and the right combination of care from your GP, lactation consultant, and women’s health physio can make a world of difference. Ultrasound therapy is a safe, gentle, and effective part of that recovery — helping you get back to feeding comfortably, confidently, and pain-free.

Period Pain: What Is Normal and When to Seek Help Many people experience discomfort or cramping during their period. It’s often dismissed as “just part of being a woman,” but not all period pain is normal. In fact, period pain (also called dysmenorrhoea) can vary widely in intensity and impact, and in some cases it may signal an underlying issue that deserves proper attention.  As pelvic health physiotherapists, we see many people who are unsure whether their pain is something they should live with, or whether there are strategies to help. The good news is: support is available. Why does period pain happen? Each month, the uterus contracts to help shed its lining. These contractions can temporarily reduce blood flow and irritate nearby nerves, leading to cramping sensations in the lower abdomen. Pain may also radiate to the lower back or thighs. For many, this pain is mild and lasts only 1–2 days at the start of the period. But for others, it can be more severe, long-lasting, and disruptive to daily life. When is period pain not normal? While some discomfort is expected, pain is not normal when it is: Severe, sharp, or ongoing beyond the first couple of days Preventing you from going to work, school, sport, or social activities Not improving with simple strategies like heat, stretching, or gentle exercise Associated with other symptoms, such as nausea, vomiting, bowel changes, heavy bleeding, or pain with intimacy If this sounds familiar, it may be worth seeking further support. In some cases, conditions such as endometriosis or adenomyosis can cause significant pelvic pain, and these are best managed with a team approach. How pelvic health physiotherapy can help? A pelvic health physiotherapist looks at how your muscles, posture, and movement patterns may be contributing to pain. Pain often leads to protective tension in the pelvic floor muscles, which can create a cycle of ongoing discomfort. Physiotherapy can help by: Assessing pelvic floor function: checking for muscle overactivity or tension that may be amplifying pain Teaching relaxation techniques: including breathing strategies, pelvic floor “drops,” and mindfulness-based approaches Prescribing gentle exercise and stretches: to ease cramping and improve circulation Lifestyle guidance: such as posture awareness, pacing strategies, and exercise modifications around your cycle Collaborating with your GP or gynaecologist: ensuring that if further investigation or medical treatment is needed, you have the right support Period pain is very common, but that doesn’t mean it should disrupt your quality of life or be brushed off as normal. If your periods are leaving you in bed, stopping you from enjoying daily activities, or not responding to simple strategies, it’s time to reach out for help. A pelvic health physiotherapist can work with you to reduce pelvic tension, support your body with movement and lifestyle strategies, and guide you towards further medical input if necessary. Pain is your body’s way of telling you something. Listening to it, and seeking the right support, is the first step towards feeling more in control of your cycle.

Perimenopause: The Chapter Before Menopause Perimenopause is the transition phase before menopause, when the ovaries gradually slow their production of the hormones oestrogen and progesterone. Unlike menopause, which is marked by the end of menstrual cycles, perimenopause is a shifting and fluctuating period of hormonal change. This stage can begin earlier than many women expect. While the average onset is in the mid-40s, some women experience signs in their late 30s. Perimenopause can last a few months, but for some, it stretches over several years — sometimes up to eight or more. Because the changes happen gradually, early signs are often missed or dismissed as “just stress” or “getting older.” Recognising these changes is the first step in managing them effectively. Common Signs and Symptoms Hot flushes and night sweats Sudden waves of heat, flushing of the skin, and sweating can appear during the day or interrupt sleep at night. These can range from mild to intense and may be triggered by factors such as stress, certain foods, or changes in room temperature. Sleep disturbances Falling asleep can become more difficult, and many women wake during the night without a clear reason. This can lead to fatigue and low energy during the day. Mood changes Shifts in mood, including irritability, anxiety, and sudden emotional reactions, can be linked to fluctuating hormones. For some, these changes can feel out of character and disruptive. Irregular periods Cycles may shorten, lengthen, or become heavier or lighter. Periods may also skip entirely before resuming again, adding to the unpredictability. Cognitive changes (brain fog) Some women report difficulty concentrating, forgetfulness, or losing their train of thought mid-sentence. These changes can be frustrating, especially in work or social situations. Changes in libido and vaginal health A decline in sexual desire, vaginal dryness, or discomfort during intimacy may occur due to reduced oestrogen levels. Physical changes Aches, joint stiffness, changes in skin texture, and pelvic floor symptoms such as urinary leaks, urgency, or a sensation of heaviness can develop. Why This Stage Matters Perimenopause is a natural stage of life, but it can have a significant impact on physical, emotional, and social wellbeing. Many women feel they have to “push through” without support, yet there are effective strategies to help. These may include: Adjusting exercise and nutrition to support hormonal health and bone strength. Learning pelvic floor exercises to address or prevent leaks and discomfort. Using medical treatments such as hormone replacement therapy (HRT) or other symptom-management options under guidance from a healthcare professional. Exploring lifestyle changes like stress management, consistent sleep routines, and reducing trigger foods. Tracking and Seeking Support One of the most useful steps you can take is to track your symptoms. Keeping a simple diary for two to three months can help identify patterns and make discussions with your GP or women’s health physiotherapist more productive. If symptoms are disrupting your daily life — whether that means poor sleep, ongoing discomfort, or emotional strain — professional help is available. The sooner support is sought, the smoother this transition can be. Perimenopause may be a natural phase, but with the right knowledge, tools, and care, it doesn’t have to be a time of uncertainty or struggle.