<?xml version="1.0" encoding="UTF-8"?><rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	>

<channel>
	<title>Carmen Physio</title>
	<atom:link href="https://carmenphysio.co.za/feed/" rel="self" type="application/rss+xml" />
	<link>https://carmenphysio.co.za</link>
	<description>Restore &#124; Balance &#124; Achieve</description>
	<lastBuildDate>Sun, 13 Sep 2026 13:38:29 +0000</lastBuildDate>
	<language>en-ZA</language>
	<sy:updatePeriod>
	hourly	</sy:updatePeriod>
	<sy:updateFrequency>
	1	</sy:updateFrequency>
	

<image>
	<url>https://carmenphysio.co.za/wp-content/uploads/2024/01/cropped-Artboard-2-32x32.png</url>
	<title>Carmen Physio</title>
	<link>https://carmenphysio.co.za</link>
	<width>32</width>
	<height>32</height>
</image> 
	<item>
		<title>The Real Postpartum Recovery Timeline</title>
		<link>https://carmenphysio.co.za/the-real-postpartum-recovery-timeline/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Sun, 13 Sep 2026 13:38:27 +0000</pubDate>
				<category><![CDATA[Uncategorized]]></category>
		<guid isPermaLink="false">https://carmenphysio.co.za/?p=3748</guid>

					<description><![CDATA[Should I feel fully recovered at 6 weeks? At 6 weeks after a cesarean section or vaginal delivery, you will hopefully be given the good news that your uterus has returned to its non-pregnancy size, that all your vitals are normal, and that you are ready to get back to life as usual. But you may not be feeling this! The body doesn&#8217;t recover as a unit. Your body has just been through pregnancy, which brings change to about every system in your body, and through childbirth. We all question along the way &#8211; what has recovered, what is still recovering, is my body on track? There is no single day when every system switches from postpartum to “normal”. Recovery is gradual, individual and sometimes uneven. The six-week check is an important opportunity to check that healing is progressing well — but it is not a deadline by which your body should be finished. This graph was created from Wray S, Prendergast C, et al., Glob Libr Women&#8217;s Med ISSN: 1756-2228; DOI 10.3843/GLOWM.415293 https://www.glowm.com/article/heading/vol-15&#8211;the-puerperium&#8211;physiology-of-the-puerperium-and-lactation/id/415293# What does this mean for your postpartum care? The American College of Obstetricians and Gynaecologists has made a clear and comprehensive list of recommendations on postpartum [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>Perfect Posture?</title>
		<link>https://carmenphysio.co.za/perfect-posture/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Sat, 01 Aug 2026 13:19:32 +0000</pubDate>
				<category><![CDATA[Healthy posture & movement]]></category>
		<category><![CDATA[back pain from sitting]]></category>
		<category><![CDATA[core strength for posture]]></category>
		<category><![CDATA[ergonomics]]></category>
		<category><![CDATA[headache from the neck]]></category>
		<category><![CDATA[neck pain from sitting]]></category>
		<category><![CDATA[physiotherapy]]></category>
		<category><![CDATA[physiotherapy for posture]]></category>
		<category><![CDATA[poor posture]]></category>
		<category><![CDATA[posture]]></category>
		<category><![CDATA[posture correction]]></category>
		<category><![CDATA[sitting posture]]></category>
		<category><![CDATA[tips for posture correction]]></category>
		<guid isPermaLink="false">https://carmenphysio.co.za/?p=3703</guid>

					<description><![CDATA[Is poor sitting, standing, or bending posture really causing your neck or back pain? We blame our stiff necks, aching backs, and tension headaches on our poor posture. And we blame our poor posture on our &#8216;weak core muscles.&#8217; But recent research suggests the equation is not this simple. And the answer is more encouraging. Let&#8217;s unpack what posture really is, why it&#8217;s so difficult to maintain one position for long, and what you can do to feel better. What is &#8216;posture&#8217;? Simply put, posture is the position your body adopts while sitting, standing or moving. FACT: There isn&#8217;t one perfect posture that everyone should maintain. Sitting posture changes constantly throughout the day as your nervous system responds to tasks you&#8217;re performing, your level of concentration, your energy and fatigue, your emotions, and your external environment. Your posture in movement also changes, depending on the same factors. Compare your gait while on a holiday walk to that when coming out of a depressing meeting. Are we meant to sit perfectly still in perfect posture? Absolutely not. Even when you think you are standing perfectly still, you are not. Your centre of gravity is shifting a few millimeters in every direction [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>Physiotherapy for Mastitis</title>
		<link>https://carmenphysio.co.za/physiotherapy-for-mastitis/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Sun, 19 Jul 2026 19:40:44 +0000</pubDate>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[WellMom pre- & postnatal]]></category>
		<category><![CDATA[blocked ducts]]></category>
		<category><![CDATA[breast health]]></category>
		<category><![CDATA[breastfeeding]]></category>
		<category><![CDATA[breastfeeding pain]]></category>
		<category><![CDATA[inflammatory mastitis]]></category>
		<category><![CDATA[manual lymph drainage for mastitis]]></category>
		<category><![CDATA[mastitis]]></category>
		<category><![CDATA[mastitis treatment]]></category>
		<category><![CDATA[non-purulent mastitis]]></category>
		<category><![CDATA[physiotherapy for mastitis]]></category>
		<category><![CDATA[postnatal physiotherapy]]></category>
		<category><![CDATA[ultrasound for mastitis]]></category>
		<category><![CDATA[women's health physiotherapy]]></category>
		<guid isPermaLink="false">https://carmenphysio.co.za/?p=3692</guid>

					<description><![CDATA[Evidence-based treatment for inflammatory mastitis, and why physiotherapy is now part of modern breastfeeding care. The Short Answer Breast pain, swelling, patches of hardness, and possibly redness during breastfeeding are caused by inflammatory mastitis. This is a local inflammatory reaction and not an infection. Therefore, in many cases, anti-biotics are not the first treatment required. Early physiotherapy can reduce inflammation with specific treatment, thereby relieving pain and improving milk flow to support continued breastfeeding. This reduces the risk of an infection setting in. What is Non-purulent Mastitis? This is an inflammatory condition of the breast that commonly occurs with breastfeeding. Thinking of it as a blocked milk duct is not entirely accurate. Current research describes mastitis as a spectrum of inflammation. This is how it happens: Milk may not drain effectively from an area of the breast. This can be because of poor latching, oversupply, engorgement, infrequent feeds, or external pressure &#8211; like a flange of a breast pump that is too small. This retained milk causes increased pressure within the milk ducts, stretching the walls and allowing milk to leak out into the breast tissue. Milk is not meant to be in the breast tissue. The immune system recognises [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>Diastasis Recti after Pregnancy &#124; Healing and Recovery Guide</title>
		<link>https://carmenphysio.co.za/diastasis-recti-after-pregnancy-healing-and-recovery-guide/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Mon, 13 Jul 2026 12:36:06 +0000</pubDate>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[WellMom pre- & postnatal]]></category>
		<category><![CDATA[abdominal separation]]></category>
		<category><![CDATA[carmen physio]]></category>
		<category><![CDATA[core rehabilitation]]></category>
		<category><![CDATA[diastasis physio]]></category>
		<category><![CDATA[diastasis recti]]></category>
		<category><![CDATA[diastasis recti after pregnancy]]></category>
		<category><![CDATA[diastasis recti assessment]]></category>
		<category><![CDATA[diastasis recti exercises]]></category>
		<category><![CDATA[johannesburg physiotherapist]]></category>
		<category><![CDATA[linea alba]]></category>
		<category><![CDATA[postnatal exercise]]></category>
		<category><![CDATA[postpartum recovery]]></category>
		<category><![CDATA[pregnancy]]></category>
		<category><![CDATA[women's health physio johannesburg]]></category>
		<guid isPermaLink="false">https://carmenphysio.co.za/?p=3649</guid>

					<description><![CDATA[What is a Diastasis Recti? DRA stands for Diastasis rectus abdominis. It describes the separation (diastasis) of the two rectus abdominis (the 6-pack) muscles. The midline structure at &#8216;fault’ here is the Linear Alba, the fascial band down your midline. How does a diastasis happen? Diastasis recti is a normal adaptation to pregnancy The hormone-driven changes in collagen elasticity result in the linear alba becoming more elastic, allowing it to widen and lengthen. Research shows that ALL women will have an increased distance between their rectus abdominis muscles by 35 weeks of their pregnancy.&#160; So it is, in fact, perfectly normal to have a gap and to see midline doming towards the end of the pregnancy, and in the first few weeks after the delivery. Normally, by 6-8 weeks the linear alba will have restored enough to close, or mostly close, the gap. When this closure does not happen spontaneously, its called a Diastasis. When the distorted collagen of the linear alba can&#8217;t spontaneously restore, leaving the gap between the recti, it&#8217;s called a diastasis. How do I know if I have a diastasis (DRA)? This is a simple test to check how your gap is closing and regaining tension. [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>Core Strength in Pregnancy</title>
		<link>https://carmenphysio.co.za/core-strength-in-pregnancy/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Thu, 09 Oct 2025 18:34:17 +0000</pubDate>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[WellMom pre- & postnatal]]></category>
		<category><![CDATA[#CoreStrengthPregnancy]]></category>
		<category><![CDATA[#PelvicFloorMusclePregnancy]]></category>
		<category><![CDATA[#PelvicFloorMuscleStrength]]></category>
		<category><![CDATA[#PregnancyExercise]]></category>
		<category><![CDATA[#PregnancyGluteStrength]]></category>
		<category><![CDATA[#SafePregnancyExercise]]></category>
		<guid isPermaLink="false">https://carmenphysio.co.za/?p=3628</guid>

					<description><![CDATA[Discover simple ways to help your core muscles adapt during pregnancy. Support your growing body with specialist physiotherapy tips for strength and comfort.]]></description>
		
		
		
			</item>
		<item>
		<title>Back pain relief in pregnancy</title>
		<link>https://carmenphysio.co.za/back-pain-relief-in-pregnancy/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Thu, 04 Sep 2025 04:14:03 +0000</pubDate>
				<category><![CDATA[WellMom pre- & postnatal]]></category>
		<category><![CDATA[#AntenatalPhysiotherapy]]></category>
		<category><![CDATA[#LigamentLaxityPregnancy]]></category>
		<category><![CDATA[#PhysiotherapyForPregnancyPain]]></category>
		<category><![CDATA[#PregnancyBackPain]]></category>
		<category><![CDATA[#PubicSymphysisPain]]></category>
		<category><![CDATA[#sacroiliacjointPainPregnancy]]></category>
		<category><![CDATA[#Women'sHealthPhysio]]></category>
		<category><![CDATA[PelvicPainInPregnancy]]></category>
		<guid isPermaLink="false">https://carmenphysio.co.za/?p=3630</guid>

					<description><![CDATA[Back pain in pregnancy is common, but it should not be brushed off as something you need to live with until after the delivery. If back pain is impacting your quality of life, and your ability to walk and remain active, it is ideally not some thing you should live with! What causes back and pelvic pain in pregnancy? The obvious answers are because of your growing belly and of ligament laxity, or &#8216;looseness.&#8217; A little more detail helps you make better sense of your body&#8217;s changes and pain. Ligament laxity changes collagen Back, neck, and body pains can start as early as 6-10 weeks. Oestrogen and progesterone increase from the start of the pregnancy. Relaxin surges from 6-10 weeks and peaks around 8-12 weeks. These hormones all work to change collagen expression, making it less dense and more elastic from the start of the pregnancy. &#8216;Looser&#8217; ligament support to joints places more demand on the muscle system to provide stability. (Ligaments provide stability at the ends of joint movement. All movement in between must be controlled by coordinated muscle activity). The pelvis is an area where we rely heavily on ligaments for joint stability. If our posture is passive, [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>Understand your &#8216;core&#8217; and post-abdominal surgery rehabilitation.</title>
		<link>https://carmenphysio.co.za/understand-your-core-and-post-abdominal-surgery-rehabilitation/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Tue, 07 Jan 2025 06:33:04 +0000</pubDate>
				<category><![CDATA[Injuries & rehabilitation]]></category>
		<category><![CDATA[#AbdominalMuscles]]></category>
		<category><![CDATA[#AbdominalSurgery]]></category>
		<category><![CDATA[#CarmenPhysio]]></category>
		<category><![CDATA[#CoreDysfunction]]></category>
		<category><![CDATA[#CoreStrength]]></category>
		<category><![CDATA[#DiaphragmaticBreathing]]></category>
		<category><![CDATA[#FascialSystem]]></category>
		<category><![CDATA[#HealthyMovement]]></category>
		<category><![CDATA[#HerniaRepair #HerniaRecovery]]></category>
		<category><![CDATA[#HerniaSurgery]]></category>
		<category><![CDATA[#HolisticHealing]]></category>
		<category><![CDATA[#IntraAbdominalPressure]]></category>
		<category><![CDATA[#MovementControl]]></category>
		<category><![CDATA[#PelvicFloorHealth]]></category>
		<category><![CDATA[#PelvicOrganSupport]]></category>
		<category><![CDATA[#PhysiotherapyTips]]></category>
		<category><![CDATA[#PostOperativeRecovery #CoreRehabilitation]]></category>
		<category><![CDATA[#PostOperativeRehab]]></category>
		<category><![CDATA[#RehabJourney]]></category>
		<category><![CDATA[#SandtonPhysiotherapy]]></category>
		<category><![CDATA[#ScarTissueRecovery]]></category>
		<category><![CDATA[#SpineStability]]></category>
		<category><![CDATA[#TransversusAbdominis]]></category>
		<guid isPermaLink="false">https://carmenphysio.co.za/?p=3596</guid>

					<description><![CDATA[What exactly is the &#8216;core&#8217;? The abdominal cavity is a closed chamber that holds our organs. It is surrounded by a wall of muscles and connective tissue (aka fascia). These are collectively known as &#8216;the core&#8217;. 1. Core Muscles There are 4 skeletal muscles that enclose this cavity.  It&#8217;s quite interesting to note that only one of the 4 true core muscles is an ab (or stomach) muscle. 2. Fascia The abdominal wall fascia, or connective tissue, is the scaffolding that links the left and right sides of individual muscles, connects different layers of muscles, and connects muscles to the ribcage, spine, and pelvis. We move through our fascia. Of the important fascial structures, these are two well-known: 3. Nervous system control Normal movement relies on the nervous system to coordinate movement, including joint motion, through the myofascial system, while also receiving feedback from the moving parts. Causes of core dysfunction: 1. Structural problems in the fascia Weakness in the fascia of the abdominal wall is seen as hernias (important to note: diastasis rectus abdominis is a different topic from hernias). Problematic scar tissue can also interfere with the fascial system&#8217;s movement and function. Abdominal surgery will cause scar tissue [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>All about the C-section scar: the healing timeline and how to heal optimally</title>
		<link>https://carmenphysio.co.za/all-about-the-c-section-scar-the-healing-timeline-and-how-to-heal-optimally/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Sun, 17 Nov 2024 09:35:16 +0000</pubDate>
				<category><![CDATA[WellMom pre- & postnatal]]></category>
		<category><![CDATA[#BirthRecovery]]></category>
		<category><![CDATA[#CSectionHealing]]></category>
		<category><![CDATA[#CSectionMama]]></category>
		<category><![CDATA[#CSectionRecovery]]></category>
		<category><![CDATA[#CSectionScarCare]]></category>
		<category><![CDATA[#CSectionSupport]]></category>
		<category><![CDATA[#HealingAfterCSection]]></category>
		<category><![CDATA[#NewMomLife]]></category>
		<category><![CDATA[#PelvicFloorHealth]]></category>
		<category><![CDATA[#PostpartumFitness]]></category>
		<category><![CDATA[#PostpartumHealing]]></category>
		<category><![CDATA[#PostpartumJourney]]></category>
		<category><![CDATA[#PostpartumPhysio]]></category>
		<category><![CDATA[#PostpartumWellness]]></category>
		<category><![CDATA[#PostPregnancyCare]]></category>
		<category><![CDATA[#PostSurgeryRecovery]]></category>
		<category><![CDATA[#ScarManagement]]></category>
		<category><![CDATA[#ScarMassage]]></category>
		<category><![CDATA[#ScarMassageTherapy]]></category>
		<guid isPermaLink="false">https://carmenphysio.co.za/?p=3581</guid>

					<description><![CDATA[A C-section scar develops in an area that&#8217;s always in motion—even while you sleep, your abdomen moves with each breath. Healing is influenced by many factors, including genetic predispositions like hypermobility or keloid scarring, health conditions such as diabetes, emotional trauma, and the physical demands of caring for a newborn. A C-section involves cutting through seven layers of tissue, with the deepest being the uterus. Picture these layers like a multi-level structure—from the skin and muscle sheath down to the deep layers between the bladder and uterus. Each layer needs to heal in a way that maintains flexibility and mobility to ensure you regain comfort and full movement. A cesarean section is a medical procedure; it&#8217;s not a &#8216;natural thing&#8217; that you should instinctively know how to heal from. The Healing Timeline and How to Facilitate Optimal Healing of the C-section Scar 1. First 2-3 Days: The Acute Inflammatory Phase During the first few days, your body works hard to clear out dead and damaged cells. Swelling and tenderness are normal as your body begins the healing process. What to expect and things that can facilitate recovery: 2. Day 3 to 2-3 Weeks: Building the Foundation New nerves and blood [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>How to Breastfeed or Bottle-Feed Without Neck Pain</title>
		<link>https://carmenphysio.co.za/how-to-breastfeed-or-bottle-feed-without-neck-pain/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Sat, 16 Nov 2024 15:50:29 +0000</pubDate>
				<category><![CDATA[WellMom pre- & postnatal]]></category>
		<category><![CDATA[#BabyFeedingTips]]></category>
		<category><![CDATA[#BreastfeedingBackPainRelief]]></category>
		<category><![CDATA[#BreastfeedingSupport]]></category>
		<category><![CDATA[#BreastfeedingTips]]></category>
		<category><![CDATA[#CaringForNewMoms]]></category>
		<category><![CDATA[#FeedingWithoutPain]]></category>
		<category><![CDATA[#MomLifeHacks]]></category>
		<category><![CDATA[#NeckPainRelief]]></category>
		<category><![CDATA[#NewMomLife]]></category>
		<category><![CDATA[#PhysioForMoms]]></category>
		<category><![CDATA[#PostpartumRecovery]]></category>
		<category><![CDATA[#PostpartumWellness]]></category>
		<guid isPermaLink="false">https://carmenphysio.co.za/?p=3562</guid>

					<description><![CDATA[Feeding your baby should settle into being a time of calm and comfort, but for many new mothers, it can quickly become a source of intense discomfort and pain. Strain in the neck and upper back is common, and in this post I’ll explain common reasons why this happens when feeding your baby and simple tips to make feeding more comfortable. Why Neck Pain Happens While Breastfeeding or Bottle-feeding Feeding a baby often requires holding sll for long periods in positions your body isn’t used to. Three main reasons cause this discomfort: Your muscles are not used to holding your heavy (approximately 3 kg) head hovering in a bent-and-twisted position for minutes at a time. They are physiologically inefficient at working in this range, and for the length of time. To cope, the muscles tense up in a shortened position to. This means it can be hard for the muscles to relax again, and painful trigger points form. It takes time for the muscle structure to adapt and become efficient at holding the position. If you hang your head all the way down, you’ll be relying on the tension in the fascia and ligaments to hold this position. The sustained [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>PADEL PLAYERS: Warm Up Before You Serve Up The Heat!</title>
		<link>https://carmenphysio.co.za/warm-up-before-you-serve-up-the-heat-on-the-padel-court/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Fri, 31 May 2024 15:22:46 +0000</pubDate>
				<category><![CDATA[Injuries & rehabilitation]]></category>
		<guid isPermaLink="false">https://carmenphysio.co.za/?p=3403</guid>

					<description><![CDATA[PADEL WARMUPS ARE ESSENTIAL FOR PERFORMING YOUR BEST, PREVENTING INJURIES AND MAXIMIZING THE FUN YOU HAVE ON THE COURT!&#160; Are you a ‘beginner’ at padel, or just playing social games with your mates? &#160;Maybe you are the frequent player who is improving significantly with your fitness and padel technique. You might even be that player who everyone fears because of your crazy Playtomic rating (or because you have the coolest racket?) No matter your category, we prescribe you our&#160;COMPREHENSIVE PADEL WARMUP. You are probably thinking: “[sigh…] this is just another cliché piece of sporting advice that I have heard a million times before and I don’t really need to do it.” DON’T be that person! Arrive 10 minutes early and&#160;WARM-UP BEFORE PADEL! What Does Warming Up Actually Do?&#160; The underlying principle of a warmup is to ensure your body is physically prepared for the exercise/activity you are about to do. This is accomplished because: Blood flow and oxygen delivery to your muscles will increase, joint mobility and flexibility will be enhanced and neural pathways for coordination and reaction time will be stimulated.&#160; Why Should I Warm Up Before Playing Padel? In the context of Padel, a warmup is needed because [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>How Does Physical Activity Support Healing After Childbirth?</title>
		<link>https://carmenphysio.co.za/how-does-physical-activity-support-healing-after-childbirth/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Thu, 23 May 2024 11:50:47 +0000</pubDate>
				<category><![CDATA[WellMom pre- & postnatal]]></category>
		<guid isPermaLink="false">https://carmenphysio.co.za/?p=3390</guid>

					<description><![CDATA[We are all too familiar with the factual statements regarding exercise: exercise for a better pregnancy, a better baby, to lose weight, for a better brain, better mood, a better gut, etc etc. Our bodies were designed in every aspect for movement. It&#8217;s how we interact with the world. (And you’ll delight in watching your little one doing this!) Modern living, for all its benefits, doesn’t require the same movement from us, so ‘Exercise’ has had to step in to prevent disease and facilitate our holistic wellbeing. Hence the coined term in sports medicine that “exercise IS medicine’. This is a really inspiring fact about exercise: exercise facilitates better physical recovery in the postnatal phase. This has nothing to do with losing baby weight, or toning, or fitness, but the actual improved physical recovery of your scar, abdominal wall, diastasis, muscle-and-skeletal system and better coordinated movement. Pregnancy brings a lot of change to your body, including these to your musculoskeletal system: Childbearing is so often a definite point of change for a woman’s physical body, and restoring the movement system supports a positive space in physical comfort, body-confidence, pelvic health, and the ability to exercise. This snowballs to a healthier [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>7 tips To Support Your Body’s Postnatal Recovery</title>
		<link>https://carmenphysio.co.za/7-tips-to-support-your-bodys-postnatal-recovery/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Mon, 25 Mar 2024 17:30:20 +0000</pubDate>
				<category><![CDATA[WellMom pre- & postnatal]]></category>
		<guid isPermaLink="false">https://carmenphysio.co.za/?p=3340</guid>

					<description><![CDATA[Modern life, for its myriad of benefits, has left us without a familiar village to impart knowledge and assume supportive roles through early motherhood. This means that self care and help seeking falls on the shoulders of the new mom. Team up with your partner to think about and decide on practical support for your holistic wellbeing (physical, mental and emotional) and to enable you to thrive in your transition into motherhood. Examples are planning to delegate the tasks that drain or frustrate you; agreeing on support in areas that cause you anxiety; planning some time to do things that make you happy; planning on how to support your body’s recovery. Establishing the mindset to facilitate your own recovery and your transition into motherhood, will direct choices, even the small ones which all add up, to enable a healthier and happier you. Why plan ahead? Once you’re holding the new centre of your universe in your arms, your attention and energy will be consumed by caring for him or her. Having a few of the simple things already in place can fundamentally change a moment, or course of events, when it really matters.  Here are seven tips to help your [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>The Crucial Role of the Shoulder Blade </title>
		<link>https://carmenphysio.co.za/the-crucial-role-of-the-shoulder-blade/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Sun, 10 Mar 2024 09:41:23 +0000</pubDate>
				<category><![CDATA[Healthy posture & movement]]></category>
		<guid isPermaLink="false">http://carmenphysio.co.za.www116.jnb2.host-h.net/?p=2333</guid>

					<description><![CDATA[In the world of shoulder health, an often under-appreciated hero is the shoulder blade, scientifically known as the scapula. In this blog post, we will discuss the significance of the scapula in maintaining shoulder health, explore the connection between your back posture and the position of the scapula, understand the concept of the “force couple,” and even consider how the scapula’s position can influence the neck.&#160; The Shoulder Blade and Its Influence on the Shoulder The scapula, positioned between the upper arm bone (humerus) and the collarbone (clavicle), is a small but crucial part of the shoulder. This triangular bone serves as an important anchor point for multiple essential shoulder muscles that are critical for facilitating shoulder mobility, preserving stability, and assuring proper shoulder function. It forms the bony arch over the arm and the socket of the shoulder joint by joining to the posterior (back) side of the ribcage. This design is essential for obtaining a broad range of motion while reducing the risk of injury. Here&#8217;s where it gets interesting, though: for your shoulder the function to its maximum potential and keep your injury-free it’s crucial that it must be in the proper alignment and move in unison [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>Fixing Tennis Elbow</title>
		<link>https://carmenphysio.co.za/fixing-tennis-elbow/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Fri, 08 Mar 2024 09:40:52 +0000</pubDate>
				<category><![CDATA[Injuries & rehabilitation]]></category>
		<guid isPermaLink="false">http://carmenphysio.co.za.www116.jnb2.host-h.net/?p=2331</guid>

					<description><![CDATA[While often referred to as tennis elbow, it affects not just tennis enthusiasts but people from all walks of life. In this blog, we will explore the symptoms you may experience, effective treatment options, pain-relieving techniques, and home management strategies to help you tackle tennis elbow effectively. What is Tennis Elbow? In the medical field, it’s known as lateral epicondylitis, signifying inflammation of the bony prominence on the outer edge of the elbow, known as the lateral epicondyle. This condition arises from the overuse or repetitive strain of the tendon that connects to this bone, leading to discomfort along the outer edge of your elbow and forearm. Symptoms of Tennis Elbow Common symptoms include pain and tenderness on the outer side of the elbow, weak grip strength, and difficulty with simple tasks like lifting objects or even holding a cup. The pain can range from mild to severe and may worsen with certain movements. Diagnosing Tennis Elbow &#160;If you suspect you have tennis elbow, it&#8217;s essential to seek professional help. There are conditions that can mimic Tennis Elbow. As physiotherapists, we can diagnose the condition through a physical examination and may refer for imaging tests like X-rays or Ultrasound to [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>Understanding and Treating Stiff Ankles with Physiotherapy</title>
		<link>https://carmenphysio.co.za/understanding-and-treating-stiff-ankles-with-physiotherapy/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Wed, 06 Mar 2024 09:40:23 +0000</pubDate>
				<category><![CDATA[Injuries & rehabilitation]]></category>
		<guid isPermaLink="false">http://carmenphysio.co.za.www116.jnb2.host-h.net/?p=2328</guid>

					<description><![CDATA[Experiencing restricted ankle mobility can significantly disrupt daily life, possibly leading to changes in your walking pattern, an increased risk of falls, and the potential for chronic pain over time. This blog will explore the factors contributing to ankle stiffness, the importance of comprehensive evaluations, and how Physiotherapy techniques can help to manage it.&#160; Causes of Stiff Ankles: Assessment of Stiff Ankles: A thorough assessment by a skilled physiotherapist is crucial in identifying the root causes of ankle stiffness and developing an effective management plan.&#160; The knee-to-wall test is a valuable tool for functionally evaluating ankle range of motion. During this test, the patient faces a wall, lunges forward, and attempts to touch the wall with the knee while keeping the heel grounded. If the task seems easy, the patient moves back, increasing the distance from the wall until achieving the farthest reach with a flat foot. The distance is measured and compared to the other side for an objective measure. Understanding where the patient feels the restriction is vital in determining the specific limitation affecting their movement. Additional assessments may also include manual palpation to detect tightness, passive joint movements with the use of a goniometer to measure the [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>Neck strain, headaches and other factors to consider</title>
		<link>https://carmenphysio.co.za/neck-strain-headaches-and-other-factors-to-consider/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Mon, 04 Mar 2024 09:38:43 +0000</pubDate>
				<category><![CDATA[Healthy posture & movement]]></category>
		<guid isPermaLink="false">http://carmenphysio.co.za.www116.jnb2.host-h.net/?p=2325</guid>

					<description><![CDATA[Headaches, a common issue, often stem from multiple factors like hormone imbalances, food intolerances, and stress. Certain types, such as &#8216;migraines&#8217; or &#8216;cluster headaches&#8217;, are associated with vascular events (reduced blood flow) and come with symptoms like aura, light sensitivity, and nausea. Notably, a significant portion of headaches can be attributed to &#8216;referred pain&#8217; from the neck, a topic we&#8217;ll be exploring in this blog. How the neck can be a cause of headaches: The intricate nerve connections in your neck, head, and face create a complex network. The nerves responsible for sensation in the top two vertebrae of your spine and certain neck and shoulder muscles also extend to parts of your face and scalp. When signals from the muscles or joints in the upper cervical spine reach the brain, they can be misconstrued as pain, leading to what is known as a &#8216;cervicogenic headache&#8217;. Luckily physiotherapy have been shown to be extremely effective in managing these types of headaches. Causes of problems in the upper neck Physiotherapy management&#160; If you suspect you might be suffering from cervicogenic headaches and experience neck tension leading to headaches, it&#8217;s crucial to identify the triggers. Note activities during headache onset and the [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>Optimising Your Marathon Recovery: Dos and Don&#8217;ts</title>
		<link>https://carmenphysio.co.za/optimising-your-marathon-recovery-dos-and-donts/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Sat, 02 Mar 2024 09:37:21 +0000</pubDate>
				<category><![CDATA[Healthy posture & movement]]></category>
		<guid isPermaLink="false">http://carmenphysio.co.za.www116.jnb2.host-h.net/?p=2323</guid>

					<description><![CDATA[Completing a marathon is a monumental achievement, but what you do after the race is just as important as the race itself when it comes to your body&#8217;s recovery. In this blog, we&#8217;ll explore the essential dos and don&#8217;ts to help you recover effectively and get back on your feet. The Dos: 1. Sports Massage Muscle tightness post-marathon can hinder the delivery of vital nutrients and oxygen to your cells. &#160; This is where the remarkable benefits of sports massage comes into play. Sports massage excels in enhancing circulation and facilitating the efficient removal of metabolic waste from your muscles. While research shows that sports massage does not lead to increased muscle strength or endurance, it does show notable benefits in enhancing flexibility and reducing Delayed Onset Muscle Soreness (DOMS). It achieves this by effectively lowering lactic acid levels, which is the primary source of discomfort associated with DOMS. Practical application: To address the ongoing buildup of lactic acid and metabolic waste in the hours and days following the race, it is recommended to schedule a sports massage within the 24 to 48-hour window after completing the race. 2. Ice Baths Following a marathon, immersing yourself in cold water triggers [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>A Three-Step Approach to Successful Physiotherapy Treatment</title>
		<link>https://carmenphysio.co.za/a-three-step-approach-to-successful-physiotherapy-treatment/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Fri, 01 Mar 2024 09:36:46 +0000</pubDate>
				<category><![CDATA[Healthy posture & movement]]></category>
		<guid isPermaLink="false">http://carmenphysio.co.za.www116.jnb2.host-h.net/?p=2318</guid>

					<description><![CDATA[When it comes to recovering from an injury or addressing physical discomfort, a strategic and systematic approach can make all the difference. At our Physiotherapy practice, we&#8217;ve developed a three-step approach that has proven to be highly effective in guiding our patients toward complete recovery. In this blog post, we&#8217;ll delve into each of these steps and explain how they play a crucial role in your journey to optimal healing. Step 1: Clarifying the Problem Injury and recovery are complex processes influenced by various factors. To pave the way for a successful recovery, it&#8217;s essential to start by clarifying the problem. This initial step involves a thorough assessment to understand the root causes of your condition. We take into account not only the immediate issue but also the underlying factors that may contribute to your discomfort. By gaining a comprehensive understanding of your unique situation, we can prioritise which elements need to be addressed first. This allows us to create a customised treatment plan tailored to your specific needs. Moreover, it helps us anticipate potential challenges and obstacles that may arise during your recovery journey. Step 2: According to the Healing Timeline One of the key principles guiding our approach [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>Bone health: Considerations for different ages and how Physiotherapy can help</title>
		<link>https://carmenphysio.co.za/bone-health-considerations-for-different-ages-and-how-physiotherapy-can-help/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Tue, 27 Feb 2024 09:33:51 +0000</pubDate>
				<category><![CDATA[Healthy posture & movement]]></category>
		<guid isPermaLink="false">http://carmenphysio.co.za.www116.jnb2.host-h.net/?p=2315</guid>

					<description><![CDATA[Bone health is essential for providing support, protecting organs, and enabling movement, while also reducing the risk of fractures and osteoporosis as you age. This blog will delve into the factors influencing bone health, strategies for optimizing it at different life stages, and the role of physiotherapy in enhancing bone density. What influences bone health? Your bones are being continually renewed, with your body breaking down old bone (resorption) and replacing it with new bone (formation). More activity puts more strain on your bones and your body responds by laying down extra bone, while less activity and strain means that bone is removed. The rate and ratio of bone formation and resorption effects bone mass and varies during the stages of life, as does the effect of diet and physical activity.&#160;Peak bone mass (the total amount of bone present when the skeleton is fully mature) is determined by genetics and other factors, such as activity and nutrition in childhood.&#160; Consideration for your children and teenagers  As children transition into their teenage years, the puberty phase offers a unique window for significant bone building. During this critical period, approximately 25 to 30 percent of their adult bone mass is gained, forming [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>Understanding Ankle Sprains: Physiotherapy Rehabilitation for a Speedy Recovery</title>
		<link>https://carmenphysio.co.za/understanding-ankle-sprains-physiotherapy-rehabilitation-for-a-speedy-recovery/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Sat, 24 Feb 2024 09:32:04 +0000</pubDate>
				<category><![CDATA[Injuries & rehabilitation]]></category>
		<guid isPermaLink="false">http://carmenphysio.co.za.www116.jnb2.host-h.net/?p=2312</guid>

					<description><![CDATA[Ankle sprains are among the most common musculoskeletal injuries, frequently occurring during physical activities, sports, or even day-to-day tasks. They happen when the ankle ligaments stretch beyond their normal range, typically due to sudden twists or turns. This can lead to pain, swelling, and difficulties bearing weight on the affected ankle. Unfortunately, these injuries often lead to reduced ankle stability and increased vulnerability to future injury, as the ligaments tend to heal in a &#8216;stretched state. Understanding the significance of accurate diagnosis and comprehensive rehabilitation is vital for achieving a swift and complete recovery. Diagnosis of Ankle Sprains To accurately diagnose an ankle sprain, physiotherapists consider a variety of factors. They evaluate the level of pain, swelling, and bruising, carefully examining the ankle&#8217;s range of motion and stability. Special tests like the anterior drawer test, talar tilt test, and squeeze test, are conducted to assess the integrity of the ligaments and identify the severity of the injury. In some cases, diagnostic tools such as X-rays, ultrasounds, or MRIs may be used to confirm the diagnosis and rule out potential fractures or other associated damage.&#160; Ankle sprains are categorised into three grades based on severity: Physiotherapy Rehabilitation The management and healing [&#8230;]]]></description>
		
		
		
			</item>
		<item>
		<title>Understanding Achilles Tendon Injuries</title>
		<link>https://carmenphysio.co.za/understanding-achilles-tendon-injuries/</link>
		
		<dc:creator><![CDATA[Carmen Andrews]]></dc:creator>
		<pubDate>Tue, 20 Feb 2024 09:30:30 +0000</pubDate>
				<category><![CDATA[Injuries & rehabilitation]]></category>
		<guid isPermaLink="false">http://carmenphysio.co.za.www116.jnb2.host-h.net/?p=2310</guid>

					<description><![CDATA[Achilles tendon injuries can be painful and frustrating, often affecting physically active individuals. Whether you&#8217;re an athlete or simply enjoy an active lifestyle, understanding Achilles tendon injuries is crucial. This blog explores the causes, symptoms, physiotherapy management, lifestyle changes and pain relieving techniques. &#160; Anatomy of the Achilles Tendon The Achilles tendon is a strong, fibrous band of tissue located at the back of the ankle. It connects the calf muscles (gastrocnemius and soleus) to the heel (calcaneus) and plays a crucial role in allowing you to point your toes, walk, run and jump by efficiently transferring the force generated in the calf muscle to the heel. It’s substantial weight-bearing function does however make it susceptible to injury. Common Causes of Achilles Tendon Injuries Signs and Symptoms Types of Achilles Tendon Injuries These conditions can occur independently or in conjunction with each other. For instance, you may have Achilles tendinopathy accompanied by microtears within the tendon. Diagnosis Beginning with a review of the patient&#8217;s medical history and activities, a physiotherapist assesses&#160; gait, range of motion, strength, flexibility and conducts specialized tests. They investigate factors like overuse or biomechanical issues, enabling them to precisely determine both the type of injury (tendinitis [&#8230;]]]></description>
		
		
		
			</item>
	</channel>
</rss>
