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Spring Physio

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Uckfield
Spring Physio

East Sussex based physiotherapy clinic specialising in women’s health and sports injuries. We offer classes and 1:1 sessions.

Based in Blackboys, just outside Uckfield. Infographic digital prints available at https://www.etsy.com/shop/SpringPhysio

09/12/2025

Did you know your core is more than just your abs?

Your diaphragm, deep abdominals (like the transverse abdominis), multifidus, and pelvic floor all work together like a pressure-management team. When they coordinate well, they manage abdominal pressure (IAP) — the internal support system that keeps your trunk stable, your organs supported, and your movement efficient.

⚠️ When Intra-Abdominal Pressure Isn’t Managed Well

If the core can’t coordinate IAP effectively, you might notice:

- Back pain

- Pelvic floor symptoms (leaking, heaviness, prolapse sensations)

- Pain during lifting or exercise

- Abdominal doming or bulging

- Feelings of “weakness” when doing core type exercises

These symptoms are common — and treatable!

💛 How Pelvic Floor Physiotherapy Can Help

Pelvic floor physios are trained to assess how your diaphragm, abs, back muscles, and pelvic floor work together. They can:
✔️ Identify where coordination is breaking down
✔️ Teach breathing + core strategies to optimise pressure
✔️ Progressively strengthen
✔️ Reduce pain and improve performance
✔️ Help you feel strong, supported, and confident in your body again

26/11/2025

C-Section Recovery Timeline: What to Expect 🌟

🌸 When you think about do you think it should be all healed and back to normal by six weeks? If so this post may disappoint you. Scars mature for 18-24 months! Just because the wound is healed externally does not mean your body is fully recovered.

Weeks 0-6
Take it slllllloooooooooooowwww. Gentle walks can aid recovery.
Keep your wound clean and dry, monitor for signs of infection.
During this time practising (I’ll add some info regarding this in my stories).
Once your catheter is out you can also start some gentle kegels to help you reconnect with your pelvic floor.

Week 6
Your wound should now be healed. This is the perfect time to see a physio for your postnatal MOT. They can check your scar, teach you massage and assess your core, pelvic floor and abdominal function. They’ll set you up on a programme that will strengthen the areas that are weak and ensure you’re not compensating with the wrong muscles.
At around 6-8 weeks you can normally start low impact exercise and body weight resistance work. If something doesn’t feel right or you are in pain, stop and get medical advice.

3-6 months
If you want to check you’re ready for impact then book a return to running assessment with your physio. They will make sure your and abdominal muscles (as well as global strength) is strong enough to cope with the load of running (or any other impact exercise).

18-24 months
By 18-24 months you should have a scar that is pale, flat, fully mobile and not sensitive. If you are experiencing problems and you have not sought help yet, it’s not too late! Improvements can still be made.

Remember, every recovery is unique, so take it one day at a time......You’re doing an amazing job! 🤱✨

Drop any questions you have below or share your own recovery tips! ❤️

17/11/2025

I’ve hidden behind infographics for so long that it felt like the right time to finally say hello 👋🏼....

I’m Claire — an MSK and pelvic health physio based in beautiful East Sussex. After 10+ years working in the NHS, a move out of London gave me the push to build my own practice. It’s an absolute privilege to do what I do in a community I love.

My journey into pelvic health began after having my own children and realising just how challenging recovery can be. It’s become the most rewarding area of physio I’ve ever worked in. But I still love sports physio too — the variety keeps me on my toes and never gets boring.

Beyond clinic work I am part of the Journal of team and help to produce infographics for pelvic health research. It is a great learning experience to be on a team with so many other fabulous and experienced pelvic health physios.

The taboo around pelvic health is improving but there’s still so much more to do. I love the opportunity of doing community talks and give education to those who might have problems but don’t know where to go for help.

Staying active through sport and exercise is essential for my physical and mental health - especially with life stress and hormonal changes. When life gets stressful it can be easy to let healthy habits slip. As physios we need to be mindful that rehab has to work for the patient’s life, one size does not fit all!

I love playing netball for a local team. Obviously it’s is a high-impact sport, so keeping my pelvic floor strong to cope with the loads I’m putting through it is hard work. I find classes are great to keep me on the straight and narrow (being the teacher means I can’t even miss a week 🤣).

I’m also a full convert to the bike. It’s such an easy way to exercise, has great ways to motivate you and there are zero barriers. I don’t even have to leave the house!

My passion is helping people stay as active as possible. There’s so much fear around injury and symptoms and often a worry that continuing will make things worse — but that’s so often not true. Modifying, not stopping, is the key.

If you’ve made it this far, thanks for being here and for supporting me.
❤️

06/11/2025

🚽✨ Have you ever dashed to the loo the second you put your key in the door, turned on a tap, or got out of the car? You’re definitely not alone!

This is a classic sign of overactive bladder, and it’s super common — especially during perimenopause and menopause. 💧

The good news is you don’t have to just “put up with it.” A women’s health physiotherapist can help you retrain your bladder and brain so that you are fully in control.

If this sounds familiar, know that help is out there and that bladder incontinence is treatable.

27/10/2025

💡 Did you know your pelvic floor can be too tight?

A hypertonic (tight) pelvic floor is often underdiagnosed because it can look just like other pelvic floor issues — even though it needs a very different approach.

You might notice symptoms like:
✨ Lower back pain
✨ Leaking (stress incontinence)
✨ Urgency to wee
✨ Constipation or difficulty emptying

These problems won’t fully improve until the muscle tightness and tension are addressed.

That’s why it’s so important to get assessed by a women’s health physiotherapist — to find out what your pelvic floor truly needs: more strength or more release. 💗

14/10/2025

Can a pelvic floor physio help you? ✨

👟 Whether you’re a new mum, a runner, in the midst of perimenopause, post pelvic surgery, post menopause — your pelvic floor plays a big role in your overall health.

💧 Leaking when you laugh or run?
😣 Experiencing back or pelvic pain?
🏃‍♀️ Just want to ensure you’re strong + supported during workouts?

👉 Check out this flowchart and find out if it’s time to book in with a pelvic floor physio. If you are UK based you can visit your GP for a referral, or else check out directory for a national list of private pelvic physios.

10/10/2025

Did you know that regular scar massage can support better recovery after a C-section (or any surgery)? It’s simple and only takes a few minutes.

Here’s what it can do for you:
💆🏻‍♀️ Break down tough scar adhesions
⚡ Reduce scar sensitivity + discomfort
🧘‍♀️ Improve skin and tissue mobility
🙌 Minimise scar-related pain

🔗 Follow the link in bio for a massage patient handout

07/10/2025

Is the size of your diastasis really the most important thing to focus on? 🤔 Let’s rethink that!

👉 As a Physiotherapist, I’m more concerned with:
1️⃣ How well the abdominal wall handles load (Are you noticing doming during exercises?)
2️⃣ The tension at the linea alba (the gap itself).

💪 The goal of rehab is to build a strong abdominal wall that can handle pressure from daily activities, exercises, and life. Sometimes, the gap completely closes, and other times, it doesn’t—but that doesn’t mean rehab has failed!

✨ Remember: progress is about strength, not just closure.

❓ Have you noticed doming during core exercises? Drop your experience below! 👇

29/05/2025

The final term of pelvic floor and core classes before the summer break are now available to book!
https://spring-physio.uk1.cliniko.com/bookings

Classes take place at my clinic in Blackboys, just outside Uckfield. Maximum of 6 in a class.

Simply select the start date of your chosen course (under the group tab) and you will automatically be enrolled for the 6 week course.

Pelvic Floor and Core Class:

Wednesday 9.30-10.20am: 6 week course commencing 4th June
Friday 9.30-10.20am : 6 week course commencing 6th June

The class is physiotherapy led and bespoke modifications are made as required, in a small group setting.

This is class is a suitable for recovery/improving symptoms for the following conditions:

✔️Post hysterectomy
✔️Postnatal recovery (after 6 weeks)
✔️Diastasis
✔️Prolapse
✔️Incontinence
✔️Core weakness

Not sure if this class can help you? Feel free to DM me to discuss

12/02/2025

🌸 C-Section Recovery Tips for New Mums 🌸

Here are my top tips to help you in the first couple of weeks after a c-section: 💖

1️⃣ Take it Slow
Rest is key to healing. It’s tempting to jump back into your routine, but remember, your body needs time to recover. Don’t hesitate to ask for help with household chores and newborn care in the first few weeks.

2️⃣ Wound Support
Using a rolled up towel to support your wound with high pressure activities (eg coughs/sneezes) can help to reduce the wound pain. Try to remembe to log roll out of bed rather than sitting straight up (Rolling onto your side before sitting up). This puts a lot less strain through your abdominals and wound.

3️⃣ Gentle Movement
While you should avoid heavy lifting or intense exercise, short walks are good for circulation.

4️⃣ Kegels
Start some gentle pelvic floor exercises as soon as the catheter is out and you feel comfortable. If you have a history of hypertonic pelvic floor or are unsure how to perform them correctly, seek advice before starting.

13/01/2025

✨ The Journey of Healing: Stages of Wound & Scar Recovery ✨

Healing is a process that takes time and care. Understanding the stages can help you stay patient and positive throughout the journey. Here’s what happens in your skin as it heals:

1️⃣ Hemostasis (Immediate Response)
Right after an injury, your body starts the clotting process to stop bleeding. Blood vessels constrict and platelets form a clot to protect the wound.

2️⃣ Inflammation (1-4 Days)
Your body cleans the wound! White blood cells work hard to fight infection, clear debris, and prepare the area for the next stage. This is when redness, swelling, and warmth may appear.

3️⃣ Proliferation (around 3 Days - 3 Weeks)
The wound starts to rebuild! New tissue forms and collagen is laid down. Skin begins to close up, and new blood vessels are created. The body’s priority is to heal the wound as quickly as possible so lots of collagen bonds are laid down to strengthen the tissue.

4️⃣ Maturation/Remodeling (3 Weeks - 2+ Year)
The scar begins to refine and strengthen. Collagen reorganizes to give the skin more strength and flexibility. It can take months to years for the scar to fully mature, but it will continue to fade over time.

Using lymphatouch helps to accelerate the swelling that occurs during the inflammation stage and helps to improve flexibility around the scar during the remodelling stage. Regular therapy treat can speed up the healing process and help people return to their functional goals quicker.

31/12/2024

✨ Post-C-Section Recovery with Lymphatouch ✨

🌸 Did you know Lymphatouch can be a game-changer for your recovery after a C-section?

Lymphatouch is a gentle, non-invasive machine that uses negative pressure to treat scars: swipe left to see the mechanics of how it works.

💖 Why it’s great after a C-section:

Reduces Swelling: Post-surgery swelling can be uncomfortable, but Lymphatouch can help reduce it by encouraging lymphatic drainage.

Supports Scar Healing:The action of negative pressure helps to break down scar adhesions. The machine also has a vibration function, which is great for scar desensitisation.
If you are struggling with your c-section scar follow the link in bio to book in for treatment.

Ready to give your body the boost it deserves? ✨

Address

Brownings Workshops, Lewes Road, Blackboys
Uckfield
TN225HG

Opening Hours

Tuesday	9am - 5pm
Wednesday	9am - 5pm
Friday	9am - 5pm

Website

http://www.springphysio.co.uk/

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About Us

Our Physiotherapy clinic near Uckfield and Heathfield, East Sussex offers a range of services to treat men and women of all ages whether it is a sports injury, post surgery or a long standing condition. We are particularly proud of the specialist women's health physiotherapy services we provide, serving women from pregnancy right through to post menopause. Our therapy appointments are based at Honeys Green Osteopathic Clinic (Halland, Uckfield) and from Blackboys, near Uckfield.