Spring Physio

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

Still doing endless Kegels and wondering why things aren’t improving? 👀Here’s the difference functional pelvic floor wor...
02/02/2026

Still doing endless Kegels and wondering why things aren’t improving? 👀
Here’s the difference functional pelvic floor work makes.

Kegels train an isolated pelvic floor contraction .
Functional pelvic floor training teaches your pelvic floor to work when you need it — during movement, breath, load, and impact.

Why functional work is so important:
• Trains your pelvic floor to respond automatically (not just on command)
• Improves coordination with breath, core and hips
• Helps with leaks, heaviness, and pain during real-life movement
• Supports lifting, running, squatting, and daily tasks
• Builds strength and relaxation — both are essential

The knack is a quick, intentional pelvic floor contraction that happens right before and during activities that increase pressure in your body. During functional pelvic floor we generally encourage the knack during the exertion (movement against gravity) part of the movement.

When you do the knack, your pelvic floor muscles gently lift and engage just in time to support your bladder, bowel, and pelvic organs.

⚠️ Important note:
The knack is not a constant clench. It’s brief, functional, and paired with relaxation before and after.

coreexercises

💧 Urinary leakage during exercise or impact isn’t always caused by a weak pelvic floor 💧… so doing more isn’t always t...
28/01/2026

💧 Urinary leakage during exercise or impact isn’t always caused by a weak pelvic floor 💧… so doing more isn’t always the solution.

Here’s how other factors can play a role 👇

🧍‍♀️ Posture
The position of your rib cage, pelvis and spine affects how pressure is managed inside your abdomen.
Poor posture can stop the pelvic floor from working at its optimal length — making it harder to respond during coughing, running or lifting.

🌬️ Breathing patterns
Your diaphragm, core and pelvic floor are designed to work as a team.
Shallow chest breathing or breath-holding increases downward pressure, which can overload the pelvic floor — especially during impact or exertion.

🔒 Tight or overactive pelvic floor
Muscles that can’t fully relax often struggle to contract quickly or coordinate well — meaning they may not respond in time when pressure suddenly increases.

⚡ Lack of anticipatory contraction
Before you cough, jump or sneeze, the pelvic floor should gently switch on before the impact.
If this timing is delayed or absent, leakage can occur — even if strength is good.

✨ physiotherapists assess the whole system. We don’t just focus on strength, but posture, breathing, muscle tone and coordination — to find all the contributing factors to your symptoms.
We then create an individualised treatment program that may include relaxation, strengthening, breathing retraining and impact preparation.

💧 Urinary leakage during exercise or impact isn’t always caused by a weak pelvic floor 💧And doing more isn’t always th...
28/01/2026

💧 Urinary leakage during exercise or impact isn’t always caused by a weak pelvic floor 💧
And doing more isn’t always the solution.

Here’s how other factors can play a role 👇

🧍‍♀️ Posture
The position of your rib cage, pelvis and spine affects how pressure is managed inside your abdomen.
Poor posture can stop the pelvic floor from working at its optimal length — making it harder to respond during coughing, running or lifting.

🌬️ Breathing patterns
Your diaphragm, core and pelvic floor are designed to work as a team.
Shallow chest breathing or breath-holding increases downward pressure, which can overload the pelvic floor — especially during impact or exertion.

🔒 Tight or overactive pelvic floor
Muscles that can’t fully relax often struggle to contract quickly or coordinate well — meaning they may not respond in time when pressure suddenly increases.

⚡ Lack of anticipatory contraction
Before you cough, jump or sneeze, the pelvic floor should gently switch on before the impact.
If this timing is delayed or absent, leakage can occur — even if strength is good.

✨ physiotherapists assess the whole system. We don’t just focus on strength, but posture, breathing, muscle tone and coordination — to find all the contributing factors to your symptoms.
We then create an individualised treatment program that may include relaxation, strengthening, breathing retraining and impact preparation.

Leaking when you laugh, run, or sneeze? Stress incontinence isn’t just about a “weak pelvic floor, it’s also about how y...
16/01/2026

Leaking when you laugh, run, or sneeze?

Stress incontinence isn’t just about a “weak pelvic floor, it’s also about how your body manages pressure.

Pressure in your abdomen is essential for spinal support and body function and your core acts like a ballon to manage rising pressure.

✨ Important myth buster:
A weak pelvic floor is not always the problem — especially if you haven’t given birth. In many cases, the pelvic floor is actually overactive, tight, or poorly coordinated.

🔍 Common contributors to stress incontinence include:
• Weakness of other pelvic muscles, such as the glutes. Strong glutes help to reduce the strain on the pelvic floor.
•A pelvic floor that doesn’t fully relax
• Rib flare or non optimal breathing, affecting how your diaphragm works.
• Loss of anticipatory contraction (your muscles not switching on before you move, cough, or jump)
• Breath holding during high impact exercise.

🧠 The answer isn’t always to do more kegels.
It’s learning how to breathe, move, and coordinate your core and pelvic floor so pressure is managed — not forced down into the pelvis and overloading the pelvic floor.

A pelvic floor physio can assess all of this and give you a bespoke plan to get you to symptom free. So if kegels aren’t working don’t give up!

Did you know your core is more than just your abs?Your diaphragm, deep abdominals (like the transverse abdominis), multi...
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

C-Section Recovery Timeline: What to Expect 🌟🌸 When you think about do you think it should be all healed and back to n...
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! ❤️

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

🚽✨ 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’...
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.

💡 Did you know your pelvic floor can be too tight?A hypertonic (tight) pelvic floor is often underdiagnosed because it c...
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. 💗

Can a pelvic floor physio help you? ✨👟 Whether you’re a new mum, a runner, in the midst of perimenopause, post pelvic su...
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.

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

Is the size of your diastasis really the most important thing to focus on? 🤔 Let’s rethink that!👉 As a Physiotherapist, ...
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! 👇

Address

Brownings Workshops, Lewes Road, Blackboys
Uckfield
TN225HG

Opening Hours

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

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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.