Kimberly Stumpf, LMT

11/04/2025

No surprise…we are expanding our “Tool Box” of techniques! This class and the Advanced class has been on our “hit list” for some time and the opportunity presented itself to finally take them.

What does this even mean?? If you have had surgery, chemo, radiation, and/or other dysfunctions related to mouth/voice/neck/swallowing…this may be of benefit. This technique set can work well in conjunction with Speech Therapy.

For a window of time, we will be offering this at a reduced rate as we gain more experience.

10/23/2025

Wanted to share this, because being a person with a “Apron Belly” after 4 c-sections and fluctuations in weight I have experienced the benefit of having lymphatic drainage work and how it helped reduce the stagnation in my lower legs.

So if this is something you experience, please do not hesitate to reach out with questions and/or schedule an appointment to start your care!

“🪢 Apron Belly & Your Lymphatic System 🌊

By Bianca Botha, CLT | RLD | MLDT

🍃 What is an “Apron Belly”?

An apron belly (also called a panniculus or abdominal overhang) develops when excess fat and skin fold over the lower abdomen. It often appears after pregnancy, menopause, significant weight changes, or genetic fat distribution patterns. While it’s usually discussed in terms of appearance or discomfort, apron belly also has a direct impact on your lymphatic system.

🌊 How Apron Belly Affects the Lymphatic System

1. Compression of Lymphatic Vessels
• The weight of the overhanging tissue presses on superficial lymphatic vessels in the inguinal region (groin) and lower abdomen.
• This slows drainage from the legs, pelvic organs, and lower trunk, often leading to swelling in thighs, knees, and feet.

2. Impaired Venous Return
• Lymph and venous blood flow work together. A panniculus compresses abdominal and iliac veins, reducing fluid clearance and worsening heaviness in the lower limbs.

3. Moisture & Inflammation
• Skin folds create warm, moist environments. This encourages chronic low-grade inflammation and infections (intertrigo), which increase lymphatic burden.

4. Obstructed Core Pumping
• Normal lymph flow depends on diaphragm movement and abdominal pressure changes. Extra abdominal weight + apron fold restrict diaphragmatic breathing, weakening this natural “lymph pump.”

5. Cascading Effect
• When drainage slows in the abdomen, fluid backs up in the lower body. This leads to heaviness, cellulitis risk, delayed healing, and restricted mobility.

🧬 Clinical Observations
• Patients with apron belly often show sluggish inguinal node response and leg/ankle edema.
• Chronic congestion may progress to secondary lymphedema.
• In those with lipedema (a genetic, hormonal adipose/connective tissue disorder), apron belly worsens fluid overload. Over time, this may lead to lipo-lymphoedema — the overlap of lipedema and secondary lymphedema.
• Important distinction: lipedema is not caused by lymphedema. Lipedema is hereditary and hormonally triggered (puberty, pregnancy, menopause), but untreated congestion can accelerate progression into lipo-lymphoedema.
• In obesity, fat tissue itself is inflamed, producing cytokines (IL-6, TNF-α), further overloading the lymphatics and impairing mitochondrial energy.

🌱 Supporting Lymphatic Flow with Apron Belly
1. Manual Lymphatic Drainage (MLD): Clears congested abdominal and inguinal nodes.
2. Abdominal Breathing & Core Work: Diaphragmatic breathing and gentle exercises pump lymph.
3. Garment Support: Abdominal binders or supportive compression reduce mechanical drag.
4. Skin Care: Keeping folds dry and clean lowers infection risk → reduces inflammatory load.
5. Movement Therapy: Walking, aquatic exercise, and pelvic tilts aid lymph return from legs.
6. Weight Management & Anti-Inflammatory Diet: Decreases cytokine burden on the lymphatics.

✨ Takeaway

An apron belly is more than skin deep — it directly blocks lymphatic highways in your abdomen, slowing detox and drainage. While apron belly itself does not cause lipedema, it can worsen congestion, trigger secondary lymphedema, and accelerate progression toward lipo-lymphoedema in those genetically predisposed.

By supporting lymph flow through therapy, movement, and lifestyle care, you can ease swelling, reduce pain, improve comfort, and protect long-term lymphatic health.

📌 This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet, exercise, or health regimen.”

10/11/2025

Did you know that Iowa is in the Top 5 States with the highest occurrence of cancer?

After completing my Oncology Massage seminar it hit home a bit more how costly it has been to receive care during one’s cancer journey.

I am one of a rather small group of Licensed Massage Therapists in Iowa that can offer Oncology Massage (pretty sure I am the only one in the Great QC area, next closest is Cedar Falls), and have created a link to help offset the cost of receiving said massage therapy appointments for cancer patients actively and post-treatment journey.

Oncology Massage meets each client wherever they are at that day, providing help for their body dealing with the mirade of meds and the safe space to feel all the feels that comes with this journey.

With the link below 👇 anyone can enter whatever amount to donate…

https://square.link/u/ZRRv2CwR?src=sheetwe xrcrg

This is for helping those during their cancer journey offset the cost of getting Oncology Massages. Oncology Massage can help provide not only compassionate touch, pain relief, immune system support, nervous system reset, and more at any point during the cancer journey.

10/10/2025

Daily Nutrition & Mineral Support for Fascia

1. Magnesium (muscle + fascia relaxation)

Food sources: Pumpkin seeds, almonds, cashews, spinach, dark chocolate, avocado.

Supplements (if needed): Magnesium glycinate (calming, muscle health) or magnesium malate (energy + fascia flexibility).

Daily target: 300–400 mg.

2. Silica (collagen + elasticity)

Food sources: Oats, cucumbers (with skin), bell peppers, bananas, horsetail tea, mineral-rich spring water.

Supplements: Bamboo silica or horsetail extract.

Tip: Pair with vitamin C foods to enhance collagen building.

3. Zinc & Copper (collagen cross-linking + repair)

Food sources:
Zinc: Pumpkin seeds, chickpeas, oysters, beef, lentils.
Copper: Dark chocolate, sesame seeds, cashews, spirulina, shiitake mushrooms.
Balance: Supplement zinc only if deficient—always pair with a little copper to avoid imbalance.

4. Manganese (connective tissue enzymes)

Food sources: Pineapple, pecans, oats, brown rice, leafy greens, tea.

Supplements: Usually unnecessary unless diet is poor.

5. Electrolytes (hydration + fascial glide)

Food sources: Coconut water, citrus, watermelon, leafy greens, Himalayan salt.

Hydration tip: A pinch of mineral salt + a squeeze of lemon in water helps fascia stay plump and slippery.

6. Calcium + Phosphorus (structure, in balance)

Food sources: Sardines (with bones), yogurt/kefir, almonds, sesame seeds (tahini), leafy greens.

Note: Balance with magnesium so fascia doesn’t stiffen.

7. Sulfur (collagen bonds + detox support)

Food sources: Garlic, onions, broccoli, cabbage, kale, eggs.

Supplements: MSM powder (popular for joint + fascia flexibility).

8. Boron (mineral synergy)

Food sources: Prunes, raisins, almonds, walnuts, avocado, chickpeas.

Benefit: Helps fascia use magnesium, calcium, and vitamin D more effectively

09/29/2025

UPDATE: Friday at 3pm has been claimed

09/29/2025

08/27/2025

This is something that I can help resolve, because I have the training to do Scar Tissue Release, Manual Lymphatic Drainage, and Myofascial work.
We can work together to make a difference in your pain and discomfort, and I am always more than willing to work in tandem with your healthcare providers.

Why Lipoedema Can Cause Knee Pain

If you have lipoedema, you might notice pain or heaviness around your knees. Here’s why

Fatty Tissue Deposits Lipoedema fat often builds up around the knees, creating pressure and tenderness. Fascia Tension. The connective tissue (fascia) gets tight and restricted, which can cause pulling or aching sensations. Joint Stress Extra bulk around the knees places strain on the joints, making movement more difficult.

Gentle therapies like Manual Lymphatic Drainage (MLD), Scar Therapy, Compression Garments, and Fascia Release, Physiotherapy can help ease discomfort and support knee health.


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08/20/2025

You know that I am not a super fan of reposting, Buuuuuut…this was so well done & has great info to tickle your brain cells!

p.s. of course I have my eyes on another seminar that will help address some of what is shared in the linked post!

https://www.instagram.com/share/BBNq3QtvnP

08/07/2025

Medical technology that is being developed is amazing!

In the meantime, we offer manual Scar Tissue Release appointments.

Did you know that scar tissue is not something that is stagnant? Much like plants 🪴 you see the surface pretty clearly, but the “roots” of the scar tissue continue to grow inside the body. As it grows it can disrupt how your body functionally moves, and it can create discomfort.

When you come in, we discuss what led to the scar happening and what you are experiencing now. Then start to work with the scar tissue. This is a slow process, because your body will require some time to adjust to being less restricted(so no, you should not run to the gym right after, because you are pain free and feel amazing lol).

I had 3 knee scopes and each time they went thru 4 different incision sites around my knee. One got successfully longer and wider. In an appointment where I had for Scar Tissue Release done on that knee, the therapist ended up working not only down into my foot, but also all the way up into my hip. When the appointment was done, it took me a moment to get stable. But I was able to get down into an amazing squat position without my heel lifting up. This is something that was a definite win for me and it allowed for further work to be done to move more functionally.

Every body is different. Scar Tissue is different to an extent with each person as well. So results are going to vary. Let’s work together to see what is possible!

https://www.facebook.com/share/1BtPouaENF/?mibextid=wwXIfrg dgg deforen

Swiss researchers have developed a wireless smart bandage that heals wounds up to 4× faster, without antibiotics. Triggered by wound moisture, it sends electric pulses that guide skin cells and vessels to regenerate tissue. In tests, 10-day wounds healed in just 2–3 days. It’s drug-free, scar-reducing, and may revolutionize chronic and burn wound care.

07/31/2025

Bear with me...this is gonna be a story...promise there is a point!
I have never really thought of myself as an athlete in the traditional sense. When I was younger none of the sports really appealed to me. If you can believe it, I had done a brief stint on the Jr High Cross Country Team (not fun). Was often told that I was "thick" or "very solid" when I was younger. Tried my hand at Badminton(yeah that was a thing & also not the best at it)in High School, and definitely realized that there was a competitive streak present!

Shortly after High School I was married a military man and had my daughter by 20. Suffered from what I know now as PostPartum Depression. Three years and three days later my oldest son was born, and divorced a few years later. That is when I started my Massage Therapy journey. I LOVED learning about the body and was bit by the education bug! But I was not physically fit and still struggled with body image.

I started my college journey as a single mom, added my 2nd son, who struggled his first year of life and ultimately was diagnosed with being on the Spectrum and a couple other diagnosis. A few years later, loads of college credits later, I started post-grad at Palmer...found myself still not the healthiest form/body, totally in survival mode...a friend invited me to join her "and a few friends at the field later. It will be fun and best part you don't need any experience!". Yeah that was my introduction to playing rugby! LOL! In the five seasons I played (not super well, but I tried), there was practice for a couple hours a couple times a week and knowing I was not the strongest link I worked out 2-3 times a week, and then there were games...besides doing a reduced load of curriculum and being a single parent. I was still a fluffy nugget and could not understand why. What was wild though, was that rugby was so affirming and validating that any woman at any size or shape could be an athlete! The last season I played I got a knee injury, earned my 2nd knee surgery, and did not return to the gym or any sports. Did get married to another military man...and not terribly long after he returned from deployment I had my last son at the ripe age of 40. I had blossomed to what was my heaviest weight of 285lbs. and was not happy.

Again, I was invited to do "The Murph" (a tribute CrossFit workout) with a group of friends at a New City gym. NO clue what CrossFit was or entailed, but knew I had to do something different because every day I hurt and had to keep up with the kids. Shortly after the event I signed up at the gym, and every time I went to class I was so stupidly uncomfortable! I scaled pretty much every movement. What I realized was...I LOVED to move heavy things (aka lift weights) and the community.

David Goggins has said that something is worth it if you are uncomfortable. You do the uncomfortable things to change and improve (super paraphrasing). You just keep showing up. A few years later I changed gyms to 1031 Fitness (God bless Austin Teele's patience). Not long after being there I told my now best friend that I was going to be her partner for forever and that my name was Kim. Shortly after that I totally sold her on doing what is to this day her first and only CrossFit competition...but I caught the bug of doing competitions (Festivus, Spartan Deka, Tugfest, Last Gorilla Standing, Push Pull Pancakes, there was a strongman comp in there too)!

It was not long after that I met my buddy, Marissa McCune (who also is a Nurse Practitioner), and had shared with her that it was SO frustrating that despite all the working out, not eating like crap, and intermittent fasting that I did I was not losing weight. That is when I started my journey with doing GLP-1 and hormone replacement therapy. WHAT a game changer! Definitely did not lose weight like everyone else on GLP-1, but I felt like a whole new human being!

The beginning of last year, I ended up with my 3rd knee surgery and a separation. Started back at therapy and found myself on a medication to help with my anxious/ADD brain, found out that I should have never been eating gluten (was already avoiding yeast, and dairy) and pretty bad adrenal fatigue. I had to take a break from the gym and competitions...that was so hard to accept. Wildly enough I did not balloon back in weight. I accepted the invitation to do a photoshoot with my good friend, Kelly of Cadenza Photography. You could not have prepared my brain for what my eyes saw. Thru her lens (pun intended) I finally saw me and my body. Something that I had spent years not wanting to look at, and had for years been judged for how my body looked.

At the beginning of this year I went back to the gym solely focusing on lifting and divorce was finalized. Slight tweak of GLP-1 type and hormone amounts...I have now competed in my first Powerlifting competition, am scheduled to do another in December, have competed for fun in the Push-Pull Pancakes competition, doing the Last Gorilla Standing competition(there is still time to sign up by the way & it's held at Jeben's gym) in September, doing the Tugfest again this year...and I weigh as much as I did before I had my 3rd kiddo, but I am so much more healthy than what I was then and will be turning 50 this Fall.

All of this I share because I can relate to a lot of different circumstances/experiences, because I have been a military spouse, know what chronic pain feels like, been body shamed in several settings, adopted, done without a lot, experienced some mental health issues, had surgeries, had kids, lost family members and friends, thought I was going to lose last kiddo in utero, divorce, competed, been injured, moved more times than I care to admit, done so much education, and more. I still struggle with where my body is at and sometimes how it shows up for me. But I have been blessed beyond measure with this gloriously amazing circle of friends, family, providers, amazing gym communities, educators/mentors, and clientele.

Know that I strive every day to provide an environment that is judgement free and safe for each of my clients. Will always meet you and your body wherever you are at that day in that time of your life to help get you closer to the goals you have for your body. I will always happily share the resources and referrals that will aid in that journey as well.

with all the gratitude,
Kim Stumpf, LMT