5th Element Sports Injury Clinic Sunderland and Durham

☀️ END OF SUMMER SPECIAL – £20 OFF! ☀️

Haven’t visited 5th Element Sports Injury Clinic for over 3 months? Now’s a great time to come back.

We’re giving returning patients who haven't been into clinic for 3 months or more £20 OFF their next appointment until 31st October.

Whether it’s:
- A new injury or niggle
- An old injury that’s not quite 100%
- Progressing your rehab or performance
- Or simply some maintenance treatment

The offer can be used across our clinic services, including:
✅ Physiotherapy
✅ Osteopathy
✅ Sports Massage

📍 Durham & Sunderland

To claim, simply write “RETURNING CUSTOMER” in your booking notes or let your practitioner know on the day.

£20 OFF | Returning Patients | Until 31st October

5th Element Sports Injury Clinic
Taking you from pain to performance

This week in clinic: Sciatica.

Pain starting in your lower back or buttock and travelling down your leg? You may be experiencing sciatic-type pain. Sciatica describes symptoms associated with irritation or compression of nerve roots that contribute to the sciatic nerve. Symptoms can vary considerably from person to person and may include:

⚡ Pain travelling from the back or buttock into the leg
🔥 Burning, tingling or pins and needles
🦶 Numbness or altered sensation in the leg or foot
💪 Weakness in the leg or foot
🪑 Symptoms aggravated by certain positions or prolonged sitting
🤧 Pain that may worsen with coughing or sneezing

At 5th Element Sports Injury Clinic, we'll assess your symptoms, movement, strength and neurological function before developing an individual treatment and rehabilitation plan.

Depending on your presentation, this may include:
✅ Hands-on treatment where appropriate
✅ Exercises to restore strength and movement
✅ Advice on managing painful or aggravating activities
✅ Gradual exposure to exercise and normal activity
✅ Education to help you understand and manage your symptoms
✅ A structured plan to get you back to training, work and everyday life

Seek urgent medical attention if symptoms are accompanied by new bladder or bowel problems, numbness around the saddle/genital area, or severe/progressive weakness in the legs. (cauda equina syndrome symptoms).

📍 Durham & Sunderland
📞 07753 278904
💻 Book online: www.5thelementsportsinjuryclinic.janeapp.co.uk
🌐 www.5thelementsportsinjury.co.uk

Taking you from pain to performance.

Recovery Series: Part 5 - Hydration

You can have the perfect training programme and nutrition plan—but if you're dehydrated, your performance and recovery will suffer.

The benefits of staying hydrated include:
💧 Replacing fluids lost through sweat
💪 Supporting muscle strength and endurance
🌡️ Regulating body temperature during exercise
🧠 Improving concentration, focus and mood
🔄 Helping transport nutrients and remove waste products to support recovery

A good starting point for most people is 30–35ml of fluid per kilogram of body weight per day, increasing this around training depending on sweat losses and exercise duration.

Keep an eye out for signs you may need more fluids:
✔️ Headaches
✔️ Fatigue
✔️ Muscle cramps
✔️ Dark urine
✔️ Dizziness

Small, consistent habits—keeping a water bottle nearby, drinking regularly throughout the day and replacing fluids after exercise—can make a noticeable difference to your energy, recovery and performance.

📍 Durham & Sunderland
📞 07753 278904
💻 Book online: www.5thelementsportsinjuryclinic.janeapp.co.uk
🌐 www.5thelementsportsinjury.co.uk

Taking you from pain to performance.

Spinal and joint manipulation is a safe, evidence-informed manual therapy technique that aims to restore normal joint movement, reduce pain and help you move more freely. When used as part of a comprehensive assessment and rehabilitation plan, it can be be an effective tool for many musculoskeletal conditions.

Some of the potential benefits include:
✅ Improved joint mobility
✅ Reduced pain and stiffness
✅ Better movement and flexibility
✅ Faster return to normal activities
✅ Improved confidence in movement
✅ Support for long-term joint health

It's important to remember that manipulation isn't appropriate for everyone. That's why every appointment at 5th Element Sports Injury Clinic begins with a detailed assessment to determine whether it's the right treatment for you—or whether another approach would provide better results.

Our aim isn't simply to make your joints "click"; it's to identify the underlying cause of your symptoms and help you achieve lasting improvements through the right combination of hands-on treatment, rehabilitation and education.

📍 Durham & Sunderland
📞 07753 278904
💻 Book online: www.5thelementsportsinjuryclinic.janeapp.co.uk
🌐 www.5thelementsportsinjury.co.uk

Taking you from pain to performance.

Myth: "If My MRI Looks Bad, I'll Always Have Pain."

Many people are told they have a "bulging disc," "wear and tear" or "degeneration" on an MRI—and immediately assume they'll never get better.

The reality is far more reassuring.

Research consistently shows that MRI findings such as disc bulges, arthritis and degeneration are extremely common, even in people who have no pain at all. A scan shows what your tissues look like—it doesn't always explain why you hurt.

Pain is much more complex than an image. It can be influenced by:
✅ Strength and movement
✅ Previous injuries
✅ Sleep and recovery
✅ Stress levels
✅ Physical activity
✅ Nervous system sensitivity
✅ Confidence and fear of movement

That's why we don't treat MRI scans—we treat people.

📍 Durham & Sunderland
📞 07753 278904
💻 Book online: www.5thelementsportsinjuryclinic.janeapp.co.uk
🌐 www.5thelementsportsinjury.co.uk

Taking you from pain to performance.

This week in clinic - Spinal Stenosis

Do you experience back pain, leg pain or numbness that gets worse when you walk, but feels better when you sit down or lean forwards?....................It could be spinal stenosis. Spinal stenosis is a narrowing of the spaces within the spine that can place pressure on the nerves.

Common symptoms include:
✔️ Lower back or neck pain
✔️ Pain, numbness or tingling into the legs or arms
✔️ Weakness or heaviness in the legs
✔️ Cramping or aching when walking that improves with sitting or bending forwards
✔️ Difficulty standing or walking for long periods

At 5th Element Sports Injury Clinic, we don't just treat your symptoms, we identify the underlying cause and create a personalised plan to help you move with confidence again.

Your treatment may include:
🔸 A thorough assessment
🔸 Hands-on therapy to reduce pain and improve movement
🔸 Individualised strengthening and mobility exercises
🔸 Advice on posture, activity modification and flare-up management
🔸 A structured rehabilitation programme tailored to your goals

📍 Durham & Sunderland
📞 07753 278904
💻 Book online: www.5thelementsportsinjuryclinic.janeapp.co.uk
🌐 www.5thelementsportsinjury.co.uk

Taking you from pain to performance.

Recovery Series: Part 4 - Carbohydrates After Exercise

Protein often gets all the attention after a workout—but carbohydrates are just as important if you want to recover well and perform at your best.

When you exercise, your body uses glycogen (stored carbohydrate) as its primary fuel source. Replacing those energy stores after training helps you recover faster and prepares you for your next session.

In this post you'll learn:
✅ Why carbohydrates are essential after exercise
✅ How much you should aim for after training
✅ The best carbohydrate sources
✅ Why combining carbohydrates with protein is the ideal recovery strategy

For most people, aiming for 1.0–1.2g of carbohydrate per kilogram of body weight within 1–2 hours after exercise is an effective target—particularly after long, intense or multiple training sessions.

Remember, recovery nutrition doesn't need to be complicated. Consistently eating enough carbohydrates and protein after exercise can help you:
✔️ Restore energy stores
✔️ Reduce fatigue
✔️ Support muscle recovery
✔️ Be ready to perform again sooner

📍 Durham & Sunderland
📞 07753 278904
💻 Book online: www.5thelementsportsinjuryclinic.janeapp.co.uk
🌐 www.5thelementsportsinjury.co.uk

Taking you from pain to performance

This week's why does it hurt............

Why Does My Back Hurt When I Deadlift?

Deadlifts are one of the best exercises for building strength, power and resilience—but they can also expose weaknesses in technique, mobility or load management.

In this carousel, we cover:
✅ The most common deadlift technique mistakes
✅ Potential causes of back pain while lifting
✅ Practical ways to improve your deadlift
✅ When it's time to seek professional advice
✅ How we help lifters return to training stronger than before

At 5th Element Sports Injury Clinic, we regularly help powerlifters, CrossFit athletes, bodybuilders, strongman competitors, recreational gym-goers and people new to lifting overcome pain, improve performance and get back to training with confidence.

Our approach includes:
-Detailed movement assessment
- Hands-on treatment where appropriate
- Individualised rehabilitation and strength programmes
- Technique analysis and exercise modification
- A plan to reduce pain and help prevent future injury

📍 Clinics in Durham & Sunderland
📞 07753 278904
💻 Book online: www.5thelementsportsinjuryclinic.janeapp.co.uk
🌐 www.5thelementsportsinjury.co.uk

Taking you from pain to performance!

Have you ever experienced back pain while deadlifting?
What solved it for you—or are you still trying to find the answer? Let us know in the comments.

Treatment Tuesday! this week - Cupping Therapy

You've probably seen the circular marks left by cupping therapy—but what does it actually do?

Cupping is a treatment technique that uses gentle suction to lift the skin and underlying tissues. Many people find it helps reduce muscle tension, improve movement and ease discomfort, making it a useful addition to a rehabilitation or recovery programme.

Potential benefits of cupping include:
✅ Reducing muscle tightness and stiffness
✅ Improving local blood flow
✅ Supporting recovery after training or competition
✅ Helping relieve muscle soreness
✅ Encouraging relaxation and reducing stress

While cupping isn't a magic cure, it can be an effective tool when combined with the right assessment, hands-on treatment and rehabilitation exercises.

At 5th Element Sports Injury Clinic, we use cupping alongside evidence-based treatment plans tailored to your individual goals—whether you're recovering from an injury, managing persistent pain or looking to optimise performance.

📍 Clinics in Durham & Sunderland
📞 07753 278904
💻 Book online: www.5thelementsportsinjuryclinic.janeapp.co.uk
🌐 www.5thelementsportsinjury.co.uk

Taking you from pain to performance.

Monday's Myth Buster: Myth - Pain Always Means Damage!

Pain can be frightening—but it doesn't always mean something is seriously damaged.

One of the biggest misconceptions we see in clinic is the belief that if something hurts, it must be getting worse. In reality, pain is far more complex.

Pain is your body's protective alarm system. Like a smoke alarm, it's designed to warn you of potential danger—but sometimes it becomes more sensitive than necessary.

That means:
✅ You can have pain even after tissues have healed.
✅ You can have significant changes on a scan with little or no pain.
✅ Stress, poor sleep, previous injuries, emotions and fear can all influence how much pain you experience.

Understanding this doesn't mean your pain "isn't real"— it just means that It doesn't always reflect the amount of damage inside your body.

For many people with persistent back pain, neck pain or joint pain, learning how pain works is often the first step towards recovery. When you understand what's happening, you can begin to move with confidence instead of fear—and that's often when progress really starts.

At 5th Element Sports Injury Clinic, we combine hands-on treatment, exercise rehabilitation and evidence-based education to help you reduce pain, restore movement and get back to doing what you enjoy.

📍 Clinics in Durham & Sunderland
📞 07753 278904
💻 Book online: www.5thelementsportsinjuryclinic.janeapp.co.uk
🌐 www.5thelementsportsinjury.co.uk

Taking you from pain to performance.