Premier Physio

Why Core Strength Matters in Back Pain 💪

Your core is more than just abs. It includes deep muscles like the Transversus abdominis and Multifidus that support and stabilize your spine.

When the core is weak: -

❌ More stress is placed on the lower back
❌ Posture worsens
❌ Risk of recurring back pain increases

When the core is strong: -

✅ Better spinal stability
✅ Reduced pain
✅ Improved posture and movement control
✅ Lower risk of future back problems

In physiotherapy, core training is key for both recovery and prevention of back pain.

Strong core = Strong back ✔️

Premier Physio have made the ‘Top 3 clinics’ for the 6th year running in South Tyneside 💥💥

With clinics in East Boldon and Carville Durham we can provide the required treatments to meet your injury needs

Don't leave it to late... Call 01915977536 / 07738384086 to book your appt at either our Sunderland or Durham clinics

Check out: www.premier-physio.co.uk for more details

Please share and 'like' the page to keep up to date with news and advice

👍🏻

👏🏻👍🏻👏🏻

**Proud moment for the Leopards!**
Our U8 Leopards girls stepped out today in their brand-new Claret & Amber AVEC Pro Intent kit – looking every bit the part and ready to play with passion.

Sweat-wicking comfort, pro-fit shaping, and breathable mesh panels mean they’re not just looking sharp, they’re geared up for performance on the pitch.

💛❤️ Huge thanks to Jamie @ **Premier Physio**, our fantastic kit sponsors, for helping make this possible.

Aches and Pains give Jamie a call https://www.premier-physio.co.uk/

Go Leopards – showing the future of the girls game in style!

SPRAIN’S & STRAINS

Sprains and strains are common injuries affecting the muscles and ligaments.

It's likely to be a sprain or strain if:

▪️You have pain, tenderness or weakness – often around your ankle, foot, wrist, thumb, knee, leg or back

▪️ The injured area is swollen or bruised

▪️ You cannot put weight on the injury or use it normally

▪️ You have muscle spasms or cramping – where your muscles painfully tighten on their own

HOW TO TREAT SPRAIN’S AND STRAIN’S YOURSELF....

For the first couple of days, follow the 4 steps known as RICE therapy to help bring down swelling and support the injury:

▪️ Rest – stop any exercise or activities and try not to put any weight on the injury.

▪️ Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours

▪️ Compression – wrap a bandage around the injury to support it

▪️ Elevate – keep it raised on a pillow as much as possible

▪️ To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol and massages for the first couple of days.

When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle does not become stiff.

PHYSIO CAN HELP ...

If the injury doesn’t ease in a few weeks, a Physio can help with sprains and strains

Speak to a physio to establish the best treatment plan gong forward if the basic advice doesn’t help

Painkillers like paracetamol will ease the pain and ibuprofen will bring down swelling short term.

But you should not take any ibuprofen for 48 hours after your injury as it may slow down healing.

HOW LONG WILL IT TAKE FOR A SPRAIN OR STRAIN TO HEAL?...

After 2 weeks, most sprains and strains will feel better.

Avoid strenuous exercise such as running for up to 8 weeks, as there's a risk of further damage.

Severe sprains and strains can take months to get back to normal.

YOU CANNOT ALWAYS PREVENT SPRAIN’S & STRAIN’S

Sprains and strains happen when you overstretch or twist a muscle.

Not warming up before exercising, tired muscles and playing sport are common causes.

If your symptoms aren’t settling and you require Physio, then message the page or give me a ring ⛄️ 👍🏻

😆🤦🏻‍♂️

🤣🤣🤷🏻‍♂️

What the predator sees after 10 seconds of chasing me….

When you’re doing an interview at 7 but have to be back at the physio at 8 after suffering whiplash…