Tamara’s Top Tips for Managing Urinary Symptoms

At ReformPhysio & Pilates, we’re committed to expanding our care across all aspects of health—including pelvic health. Alongside her work in musculoskeletal physiotherapy, our physiotherapist Tamara has been undertaking structured training in Pelvic Health Physiotherapy since she joined our team in January, under the guidance of Specialist Pelvic Health Physio, Laura.

As part of this hands-on training, Tamara has been shadowing, studying, and just last week, conducted her first solo pelvic health assessments through our Free Training Appointments initiative—all under Laura’s supervision. Tamara was also the winner of a bursary from the POGP and has recently attended their postgraduate training on urinary dysfunction.

Here, Tamara shares three simple but powerful tips for managing urinary symptoms. These strategies are backed by both research and real-life results—we see them make a difference for our patients every day.

1️⃣ Caffeine and Bubbles are Bladder Irritants

Love your morning coffee or fizzy drink? Unfortunately, caffeine and carbonated beverages are known bladder irritants. If you’re experiencing urinary urgency, frequency, or incontinence, reducing your intake could provide noticeable relief.

✅ Try this:
Swap out coffee for decaf, and consider replacing sparkling drinks with still water or diluted squash. Track how you feel—many patients notice improvement within days!

2️⃣ Positioning Matters on the Toilet

Are you a “hover-er” in public toilets? While it might feel more hygienic, hovering over the toilet doesn’t allow your pelvic floor muscles to relax properly. This can prevent you from fully emptying your bladder, which may lead to further symptoms.

✅ Try this:
Adopt a relaxed sitting position, feet flat on the floor, knees slightly higher than hips. Take your time. Your pelvic floor needs to feel safe and supported to do its job well.

3️⃣ Train Your Pelvic Floor Like Any Other Muscle

Your pelvic floor muscles are just that—muscles! And like any other, they require regular, intentional training. Weakness here is one of the most common causes of urinary symptoms.

This becomes especially relevant around menopause, when reduced oestrogen levels can impact muscle strength and tone throughout the body, including the pelvic floor.

✅ Try this:
Include daily Kegel exercises, but don’t stop there. At ReformPhysio & Pilates, we encourage functional pelvic floor training, too. Exercises like squats, lunges, and deadlifts—done correctly—can deeply engage and strengthen the pelvic floor.

Support is Available 💜

If you're experiencing urinary leakage, urgency, frequency, or discomfort, you're not alone—and you're not without options. With the right guidance and a few focused changes, improvement is absolutely possible.

🔹 Book a Pelvic Health Assessment with our trained physiotherapists.

Together, we can help you feel confident, strong, and in control again.

Understanding Apophysitis in Children: Causes, Symptoms, and Treatment

We have recently welcomed Physiotherapist Tamara Ranspot to our team. Tamara has a particular interest in musculoskeletal conditions in children and will be sharing her knowledge over the next few months, starting with Apophysitis.

As children grow and become more active, they may experience aches and pains that can sometimes be dismissed as "growing pains." However, one common condition affecting young athletes and rapidly growing children is apophysitis.

What is Apophysitis?

Apophysitis is a condition that causes pain and inflammation where a tendon attaches to a soft, bony growth plate. Growth plates are areas of developing cartilage at the ends of long bones in children and adolescents. These plates eventually harden as a child reaches skeletal maturity. Until then, they are vulnerable to stress and overuse, making them prone to conditions like apophysitis.

Apophysitis can occur at any joint but is most common at the knee and the heel.

At the knee is is called Osgood Schlatter’s and is characterised by pain where the patella tendon pulls onto the shin bone.

At the heel this is called Severs, and impacts the area where the achilles tendon pulls on the bone.

Who is at Risk?

Apophysitis is most commonly seen in:

Active children who participate in sports or high-impact activities.

Children experiencing a growth spurt, as rapid bone growth can put extra strain on the tendons and growth plates.

Boys slightly more often than girls, though both can be affected.

Common Symptoms

The primary symptom of apophysitis is pain near a growth plate, often worsened by activity and relieved with rest. Some children may also experience swelling, tenderness, and stiffness in the affected area.

Pain often increases with activity and settles with rest.

How is it Managed?

While apophysitis can be uncomfortable, it is typically self-limiting, meaning it resolves once the growth plates close. However, managing symptoms effectively is key to keeping kids active and pain-free. Treatment may include:

Activity modification to reduce stress on the affected area.

Ice therapy/analgesia to help control pain and inflammation.

Stretching and strengthening exercises guided by a physiotherapist to improve flexibility and muscle support.

Proper footwear and orthotics to reduce excessive strain.

When to See a Physiotherapist?

If your child complains of persistent pain that interferes with daily activities or sports participation, it’s a good idea to consult a paediatric physiotherapist. They can assess the severity of the condition and create a tailored treatment plan to help your child recover while maintaining an active lifestyle.

Tamara is based at our Albyn Terrace clinic and has appointments Tuesday-Friday. Physiotherapy appointments can be booked here.