Bumps Lumps and Star Jumps

17/09/2025

How's your balance? I suspect a lot of you answered ‘pretty poor’ am I right? It’s Balance Awareness Month so I thought this would be a great opportunity to highlight the importance of having good balance and what you can do to improve it should you need to. Here are the benefits of good balance.👉🏼 Injury Prevention 👉🏼 Improved Muscle Strength and Tone 👉🏼 Enhanced Performance all round 👉🏼 Better Cognitive Function The video shows a test for you to try. This is a simple ‘runner’s pose’ that you want to hold for minimum of 30 secs on each foot (eyes open, head still). If you can successfully complete that with no excessive wobbles or putting the foot down then move onto holding it with your eyes closed and then finally trying it whilst looking left and right (the videos show each test).If you manage to perform each test successfully then fantastic however you should still look to incorporate or continue to incorporate balance training into your daily routines or workouts.If you found it a real challenge and you have experienced foot, ankle, knee, hip or back issues in the past then look out for some ways to help over the coming weeks or get in touch to talk about a bespoke training program for you.

05/09/2025

With this being Gynaecological Cancer Awareness Month and next month being dedicated to Breast Cancer Awareness, I thought it would be beneficial to highlight the importance of 'prehab'.

Treatment for cancer comes in many forms; surgery, chemotherapy, radiation therapy, hormone therapy, and all of them, although hugely important to the process of healing, have side effects. In some cases these side effects can be quite unpleasant and will affect a patients quality of life. So anything that can be done to minimise these side effects will make a very real difference to the person undergoing treatment.

Prior to cancer treatment it's really advisable to do some prehab. Prehab is essentially practices put in place that will help you be more prepared for the treatment to come. It's not exclusive to cancer diagnosis and is a form of healthcare intervention put in place before any major medical or surgical procedure. The aim is to reduce the number or intensity of side effects, reduce potential complications, and enhance the recovery process, in same cases speeding it up. Prehab can be cardiovascular exercise, strength training, pelvic floor and core work AS WELL AS mental preparation (adopting some breathing or mindfulness practices) and preparing the home (batch cooking, moving items around so they are more easily accessible, and most importantly putting together your support team).

As a Breast Cancer Rehab Coach (and currently training in Pelvic Oncology Rehab) I can help support you through this aspect of your cancer journey and beyond. If you would like more information, please click on the link below:

https://bumpslumpsandstarjumps.co.uk/breast-cancer-rehabilitation/

16/05/2025

The first few weeks post birth are a whirlwind of emotions and it’s perfectly normal to feel overwhelmed one minute and in blissful mum mode the next. It is a rollercoaster both mentally and physically.

I usually discuss the importance of early post c-section care but equally as important is the care you can give to your vaginal area post vaginal birth particularly if you experienced some tearing or had an episiotomy.

It is common to feel sore, feel ‘looser’ or more ‘open’. It may also look swollen and feel bruised. How long this may last depends upon the extent of the injury. A vaginal birth without intervention or tears may have you feeling discomfort for a few weeks. If you had an assisted birth and tearing this may feel sore or sensitive for a few months. Painkillers can help relieve your pain.

This graphic shows some really essential tips on early interventions that will help you feel more comfortable.

▪️ Keep the area clean and infection free. Having a bath / shower daily and using just plain water will avoid any irritation. No fancy, fragranced shower gels or soap.

▪️ Once washed, gently pat the area dry with a soft towel. Don’t rub as you may affect the stitches.

▪️ Change your maternity pads every few hours or once full. And wear large cotton knickers to avoid fabric being too close. Where possible, put your feet up and go trouser free.

▪️ Avoid tight clothing such as jeans and leggings - great excuse to wear your sweatpants.

▪️ Keep pressure away from the perineum by sitting on a cushion and when lying, lying on your side. You may also want to consider icing the area. Pop some crushed up ice in a freezer bag and place a wet flannel over the bag. Lie in an upright position and place the covered bag over your perineum.

▪️ Finally, once the wound has healed, try some perineal massage. Any scarring in this area can cause pelvic floor dysfunction if not treated. You can find lots of videos online on how to do this. If you’re worried or not sure what to do then please contact your GP or your local women’s health physio.

05/05/2025

If you have recently had abdominal surgery you may feel some disconnection, over sensitivity around your scar/s. It can also be a very psychologically sensitive area to. This is common and nothing to be concerned about.

As the nerves in those tissues begin to regenerate they can become a little over sensitive to stimulus that previously wouldn’t have bothered them. As a result you may perceive this as pain even though what may be touching the skin is non-threatening or harmful. The skin and nerves need to be retrained as to what is good and bad.

A good way to help de-sensitise the area in and around the scar sites is to gradually introduce some of the techniques shown in the video. This will also help mobilise the tissues, improve circulation and hydration and help them feel less tight.

The first video shows me using a cat ball and creating a gentle twisting motion away from the scar site. This helps mobilise the tissue, increase blood flow and help with lymphatic drainage.

The second video shows me using a makeup sponge and gently pressing it along the top of the scar. The softness of the sponge is non threatening and can hopefully build up some tolerance to touch.

The final picture shows some of the things you can use in and around your scar to get it used to different textures. A soft make up brush, a cotton bud or cotton wool, and a toothbrush which will be a little more abrasive.

These are all things you can get or will already have in your home. Please note, that you should only try the techniques on the scar once your wound is fully healed (no weeping, scabbing or sign of infection) and any tools you use are clean.

If you would like help with your scar please do get in touch. All clients currently booking in for scar tissue therapy will receive a cat ball and make up sponge so they are able to continue with the techniques they learn in treatment as part of their aftercare.

26/04/2025

Regardless of whether your c-section is planned or not, this is still major surgery and it’s super important to take care of your body after the procedure to promote the most effective recovery.

Here are my top tips on how to look after yourself in those early weeks post C-section.

★ Just Breath - its important to keep the nervous system calm and limit your stress as stress will take away the bodies focus on healing. Take 5 mins to yourself where you can just sit in a quiet room and focus on your breathing. Take deep full breaths into the bottom of your ribcage letting your tummy soften as you do. Then simply exhale any tension away.
★ Begin gentle pelvic floor exercises - even though you may not have birthed vaginally does not mean the pelvic floor has not been affected. Using an app like the Squeezy App from the NHS is a good place to start.
★ Protect Your Wound - place a rolled up towel or blanket over your wound when coughing or sneezing. This helps support your abdomen from the pressure.
★ Adopt a Log Roll - whenever you are trying to move from a lying position to sitting or standing use this method to get up. This takes the load off the healing muscles and tissues. If you would like to see a video of this then please get in touch!
★ Keep hydrated - our tissues are made up of predominantly water so when we don’t drink enough (~ 2 litres a day - more if its warm or you are breast-feeding) then those tissues become dehydrated and function less well. This will impact your healing time. It will also impact the softness of your stools and if you are trying to pass hard stools or are constipated this will place unnecessary pressure on your healing wound and cause pain and discomfort.
★ Eat Fibre Rich Foods - eat fruits and vegetables which are high in fibre. Fibre again helps with digestion and your bowel movements so if you want to avoid being constipated and causing unnecessary pressure on the wound look to eat your 5-7 a day.

Continued in comments….

24/04/2025

Looking forward to reading this fascinating book by Dr Michael Mosley’s son Jack, which focuses on a very relevant subject right now, weight loss medication including Ozempic and Mounjaro. Labeled a trusted guide to those considering taking these drugs. It’s available on Amazon now.

17/04/2025

My amazing Just Ladies Fit Club classes return next week after the Easter break! I’m looking forward to having the ladies back and continuing the with fun and energy they bring.

My Monday evening classes as always are fully booked with waiting lists but I have had a last minute space become available in my Wednesday lunchtime class!

The classes are based at Worcester Park Baptist Church with the Wednesday class starting at 12.15pm. The classes run termly, with this term starting Wednesday 23rd April and running for 5 weeks.

If you would like the space please click on the link in my bio and select Just Ladies Fit Club and complete the enquiry form on the webpage. First come first served!!

If you can’t make all the classes this term but would still like to be added to the waiting list for the class then please still complete the form and I will add you.

More details can be found on the webpage including this terms fee. No prior exercise experience needed.

12/04/2025

Quote of the day - it’s great when we start something! You’re excited about what that thing will bring and we all have great intentions. The important thing is to pace yourself and start slow, taking one step at a time. Make small changes and make them become habitual before you move onto the next step. Who won the race between the tortoise and the hare? I rest my case…
Incidentally if you don’t know the answer to that question, pop me a message x

11/04/2025

This is such great news and wonderful to think that we are able to make advancements with treatments. Aside from prolonging a patients life it also has less side effects with one patient using it saying she sometimes forgets that she has cancer and is able to travel and do things she might not otherwise be able to do.

Professor Nicholas Turner, from the Institute of Cancer Research, tells Sky News that capivasertib is a "great success story for British science", adding: "It doubles how long hormone therapy treatment works for, giving patients precious extra time with their families."

09/04/2025

⭐︎TRUE OR FALSE?⭐︎

THE ABDOMINAL MUSCLES ARE CUT THROUGH DURING A C-SECTION BIRTH?

ANSWER: FALSE

When working with ladies who have birthed via c-section some believe that the muscles of their abdomen are cut through in order to gain access to the uterus. Although yes, layers of tissue are cut through, the actual re**us muscle itself is actually pulled apart. Due to the abdominal wall stretching they are ‘split along the grain’ more than cut.

Although we only see the surface scar it’s just the tip of the iceberg. It’s important to take into account the other layers that are affected and that they will also be sutured post surgery and therefore need time to heal. Just because the surface wound has healed doesn’t necessarily mean that under that surface everything else is back to ‘normal’.

If, after your surface wound has healed, you are still experiencing pain or discomfort, speak to your GP or midwife who can check things out for you. It is likely to be just the internal incisions still recovering but its always good to get help.

If you have any questions regarding the c-section procedure or would like some help with your scar please get in touch.

20/03/2025

Pelvic Girdle Pain or PGP can affect 1 in 5 pregnant women. The exact cause is not known but it is likely to be due to multiple factors. Hormonal changes that take place during pregnancy is one theory but we also need to consider the changes to our centre of gravity as the pregnancy progresses and the pressures placed on the pelvis and lower back. It also appears that women who have had lower back pain or pain in the pelvis before pregnancy may be more susceptible to PGP during pregnancy too.

You may experience symptoms when walking, turning in bed, moving from sitting to standing, climbing stairs or getting in and out of the car. If you are experiencing any of this, the good news is it can be managed especially if diagnosed and treated early. An appointment with a women’s health physio will help along with receiving massage to the muscles in and around the lower back and hips. You can also help by avoiding the things that aggravate the pain.

- sitting or lying cross legged
- standing on one leg
- performing exercises that place 1 foot ahead of the other
- carrying a child on 1 hip
- lifting heavy objects (this incs children)
- sitting or standing for long periods
- pushing or pulling awkward objects

If you are experiencing discomfort in the pelvis, lower back and hips, don’t ignore it as simply pregnancy aches and pains. Find help and gain some relief especially if it is affecting your day to day activities and more importantly sleep.