Kate Cameron Physio

23/01/2026

Let's talk PELVIC FLOOR! Here is a summary of the 4 S's!

1) Sphincteric

The pelvic floor provides closure around the openings of the body.

It helps control:

Urine (urinary continence)

Wind and faeces (bowel continence)

The pelvic floor must tighten quickly when needed (like a cough/sneeze), but also relax fully to empty the bladder and bowels properly.

Problems can show up as leaking, urgency, constipation, incomplete emptying, or pain.

2) Support

The pelvic floor acts like a hammock or trampoline of muscles and connective tissue at the base of the pelvis.

It supports:

- The bladder

- The uterus

- The bowel

Support is about how well the pelvic floor can lift, hold, and respond to pressure (like coughing, running, lifting, pregnancy and prolapse risk). It’s not just “strong vs weak” — it’s also about timing, endurance and coordination.

3) Stabilising

The pelvic floor is part of your core system, working with:

- The diaphragm

- The deep abdominals (TVA)

- The multifidus/back muscles

It helps create lumbopelvic stability, meaning control through your pelvis and spine during movement.

This matters for things like lifting, running, CrossFit, posture, back pain, and safe return to exercise after birth.

4) Sexual

The pelvic floor contributes to s*xual comfort, arousal and or**sm, through blood flow, sensation, and muscular response.

A pelvic floor that can contract AND relax is key.

Both overactivity/tension and weakness/lack of coordination can impact s*x — causing symptoms like:

- Pain with pe*******on

- Reduced sensation

- Difficulty achieving or**sm

- Vaginal heaviness or reduced confidence

The pelvic floor isn’t just about “doing your Kegels” — it’s about function: 

✅ Support organs

✅ Stabilise the core

✅ Control bladder and bowel

✅ Contribute to s*xual wellbeing

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17/01/2026

Bear Walden CrossFit, it’s so much more than a gym. It truly is a community.

The coaches take the time to really see every individual, making sure lifts are appropriate, technique is spot on, and progression is safe. They know exactly when to challenge you that little bit more, all grounded in solid knowledge and experience.

What I love most is training alongside people of all ages, stages, backgrounds and abilities men and women, all working towards one shared goal: feeling stronger, healthier and more confident in their bodies.

When I refer my patients to Sam and his team, I do so with complete confidence. As a women’s health physiotherapist, knowing my patients are in safe, skilled hands matters hugely.

Together, we can support you every step of the way towards your health and fitness goals. A brilliant team and one I’m genuinely proud to work alongside.

16/01/2026

What a week!

It has been such a privilege to meet some AMAZING women in our first official CrossFit Redefined for Menopause 10-week programme.

We’ve talked all things hormones, pelvic floor, strength, s*x, sleep, bone health, pain, bladder and bowel health, and—most importantly—how to train with your body through perimenopause and menopause, not against it.
Sam and I have recorded baseline measurements, delivered nutrition planning, and menopause education.

I am so proud to support them on their journey to better body confidence, movement, strength for long term health 💪✨

07/01/2026

You’re not imagining it! 

Many women notice increased urgency, frequency or discomfort with their bladder during winter — and menopause can play a key role.

Here’s why:

🧠 1. Hormonal changes affect bladder tissue

Lower oestrogen during peri- and post-menopause alters the bladder and urethral lining called GSM (genitourinary syndrome of menopause). This can lead to heightened urgency and frequency.

Cold weather can amplify these sensations.

❄️ 2. Cold triggers bladder reflexes

Cold exposure increases nervous system activity and blood vessel constriction, which can stimulate the bladder — sometimes called 'cold-induced diuresis'.

💪 3. Pelvic floor response to cold

Cold can increase muscle tone and guarding.

If the pelvic floor struggles to relax, urgency and difficulty delaying voiding can increase.

⚡ 4. Nervous system sensitivity

Menopause causes changes in sensory processing, meaning bladder signals can feel stronger — especially in cold conditions.

Common winter bladder symptoms include: 

• Needing to empty bladder more often

• Sudden urgency when going outside

• Worsening overactive bladder symptoms

• Discomfort (without infection)

What can help: 

✔️ Local vaginal oestrogen (if appropriate - see your GP)

✔️ Pelvic health physiotherapy

✔️ Keeping the pelvis and lower abdomen warm

✔️ Bladder training and nervous system regulation

✔️ Ruling out infection (symptoms can mimic UTIs)

If you are experiencing problems with your bladder, drop me a DM. Whether it's down to habit, hormonal or another health condition, we will work out what the underlying cause is and get you back on track. ☀️

WomensHealth MenopauseSupport OveractiveBladder

05/01/2026

💬 Sam’s story highlights the influence of perimenopause and menopause on pain mechanisms.

Oestrogen normally has a protective, pain-modulating effect. During perimenopause and menopause, falling and fluctuating oestrogen levels affect how the brain processes pain - the nervous system can become more pain-sensitive, which may:

- Worsen existing fibromyalgia symptoms
- Unmask fibromyalgia in someone who was previously coping well

Fibromyalgia is driven by central sensitisation — the nervous system stays in a heightened “threat” state and over-amplifies pain signals. 

Menopause can contribute to this through:

 - Poor sleep

- Increased stress and anxiety

- Brain fog and fatigue

- Changes in neurotransmitters (serotonin, dopamine)

All of these are also common menopausal symptoms and can often get overlooked or misdiagnosed.

For Sam, there were some key areas we focus on in physiotherapy and during the workouts:

👉Pacing is key. This means breaking an activity down into smaller more manageable chunks, and taking a rest in between rather than just trying to get it done all in one. Slow, progressive workouts, breathing and listening her body helped Sam ensure correct technique,without over doing it 

👉Planning activities ahead of time is so important to understand and control your own limits rather just pushing through and burning out. Sometimes this is hard to do especially when life is busy with demands of work, family - this could be childcare duties, elderly parents. Trying to be consistent throughout your week, rather than having a few very busy days followed by ‘rest’ days. 

👉Prioritise what matters to you to ensure you have the energy and symptom control to engage in whatever are the most enjoyable and meaningful activities to you. Saying “no” is one of the most underrated — and powerful — tools in pain management.

We are thrilled with Sam's results and hope she continues to work with these principles in mind to carry on feeling more in control and keep her mojo ⭐💪💫

💌 Comment MENOPAUSE or drop us a message and we’ll send you the details for our upcoming program.

31/12/2025

As the sun sets on this year, I’m feeling deeply grateful for all that I have and the people I love. Looking ahead to 2026, I’m excited for new challenges, fresh adventures, and meaningful partnerships that will support both personal and professional growth.

Wishing you all a happy, healthy, and prosperous New Year 🎊✨

26/12/2025

NHS figures from April 2024–March 2025 reveal a historic shift — spontaneous vaginal births are no longer the majority method of birth.

As a women's health physio, this statistic is both concerning and sad to read...

🤰 Surgical birth involves major abdominal operation. C-sections carry different short- and long-term implications compared with vaginal birth — including impact on core and pelvic floor support, scar tissue formation, and recovery timelines. As physios we see that post-surgical recovery often requires more targeted rehabilitation to address abdominal separation (diastasis), scar massage, and functional strength rebuilding.

• Vaginal births also carry risks, notably pelvic floor trauma, pelvic pain, or pelvic organ prolapse — issues we routinely support with evidence-based pelvic physiotherapy.

• The goal is not to “promote one mode of birth over another”, but to ensure that women and birthing people receive informed, individualized care and access to rehabilitation regardless of birth mode.

🧠 Why the rise matters clinically:
• Higher C-section rates change the population of postpartum patients we see — with increases in clients needing support for scar mobility, core stabilisation, post-operative pain, and functional return to activity.

• Repeat C-sections also tend to become more common once someone has had a surgical birth, which has implications for future pregnancies and pelvic health.

• As a profession, I feel we must continue to provide evidence-based antenatal education, shared decision making, and timely pelvic health intervention to optimise outcomes for all birthing people.

🔍
A C-section can be life-saving and the best decision for many women — and vaginal births are not without their own complexities. What we can influence as clinicians is ensuring, and reinforcing that birth recovery is an active physiological process where women benefit greatly from early, specialised support.

Experts say there is a complex picture behind why more babies are being delivered through surgery.

20/12/2025

It’s fantastic to work with organisation grounded in strong clinical research across pelvic health. I’m already seeing really positive outcomes with Ultimate V, especially for menopausal women struggling with recurrent UTIs.

A guest blog authored by Dr Shilpa McQuillan If you’ve started noticing more urinary tract infections (UTIs) during perimenopause or menopause, you’re not imagining it and you’re definitely not alone. Many women find it confusing that they get more infections at this stage of life. The truth i...

14/12/2025

My website is NOW LIVE so please check out the services that I will be offering here in the heart of Saffron Walden.

www.katecameronphysio.co.uk

Why not show your loved one you care this Christmas by booking them a Mummy or Menopause MOT?

I will be offering a 20% discount, valid to the end of January.

DM for a chat and details on how to purchase.

13/12/2025

We’ve officially completed our pilot programme with this incredible group, and Sam and I couldn’t be more thrilled with the results. It has proven that strength training truly works for menopause.

Every woman committed fully — embracing the nutrition support, showing up for group sessions, and even learning Olympic weightlifting today! Just as importantly, they’ve supported one another throughout, and it’s been wonderful to see new friendships form along the way.

Watching each of these women grow in confidence has been genuinely inspiring. This stage of life isn’t about calorie restriction or weight loss — it’s about fuelling the body, getting strong, and FEELING GOOD.

It’s been an absolute pleasure working alongside the brilliant Coach Sam and the Bearwalden CrossFit team, whose expertise and coaching have been outstanding.

We’re now using everything we’ve learned from this pilot to shape our official CrossFit Redefined for Menopause programme, launching in the New Year.

Interested? DM Sam or me to find out more! X

11/12/2025

05/11/2025

I met some amazing women in my clinic today, all managing complexities in both their personal life, supporting loved ones, and trying to navigate confusing changes in their bodies. Midlife is often that stage in life when there are so much external stress women need to manage. It never ceases to amaze me how resilient women are. I am so pleased to be able to help solve a few of the pieces of puzzle...my new orchid looks lovely in my new clinic 💗