Swissphysio

01/04/2026

🌿 National Walking Day 🚶‍♂️

Date: Wednesday, 1 April 2026.
Purpose: A fun, free way to boost physical and mental wellbeing. Encouraging to promote health by walking at least 30 minutes a day.

Walking boosts mobility, reduces stiffness, and supports recovery, but doing too much too soon can lead to ankle, knee or calf ni**les.

Move more this April but move smart.

💬 Need help with a ni**le? We’re here.
0191 296 0567 info@swissphysio.co.uk

📍Clinics in North Shields and Tynemouth

26/03/2026

When To Get Knee Pain Checked

“Should I run through it?”

Here’s when knee pain needs assessing:

🚩 Pain lasting more than 1–2 weeks
🚩 Swelling around the knee
🚩 Pain worsening during runs
🚩 Sharp pain going downstairs
🚩 You’ve already reduced mileage but it’s not improving

Pain is information - not something to push through.

Early treatment = shorter recovery time.

If your knee is holding you back, let’s sort it before it becomes a long-term issue.

📲 Book your assessment and get back outdoors confidently.
info@swissphysio.co.uk
call 0191 296 0567
Book online www.swissphysio.co.uk

22/03/2026

Back to running smarter this spring

You feel motivated. The evenings are lighter.
So you:
• Double your distance
• Add hills
• Increase speed
• Run 3 days in a row

Your knees aren’t impressed.

Rule of thumb:
Increase mileage gradually (around 10% per week max) and allow recovery days.

Your fitness might feel ready - your tissues may need longer to adapt.

Build slowly now so you don’t spend April sidelined.

18/03/2026

Why Foam Roll?
✔ Ease tight muscles
✔ Improve flexibility & circulation
✔ Aid recovery & reduce soreness
✔ Help prevent injury

Top Tips:
🔹 Roll slowly - 30–60 secs per muscle group
🔹 Breathe through any tight spots
🔹 Focus on large muscle areas
🔹 Avoid bones, joints, and injuries
🧠 Listen to your body - foam rolling should feel like pressure, not pain!

15/03/2026

Happy Mother’s Day 💐💪

To all the active mums running, stretching, lifting and showing up every day - we see you!

Take a moment today for yourself. You deserve it. 💚

15/03/2026

🇮🇹 Ciao amici! 🇮🇹
Pranzo is reopening today from 12 noon for our Pranzo Set Lunch Menu, served 12pm–3pm 🍝✨
Alongside the lunch menu, our brand-new full menu is now available, plus plenty of exciting new Italian wines — not the usual bottles you see everywhere, and all available by the glass thanks to our Wine Station 🍷
So what are you waiting for?
Join us for a relaxed Italian lunch and start your day the proper way.
📞 Book your table now: 0191 676 7062
Ci vediamo a pranzo 🇮🇹
Ciao ciao 🍝🍷

13/03/2026

Calling all active fishermen!

Launch of first drop in on North Shields Fish Quay
When? Tuesday 03 February
Where? Board Room above Fishmarket, North Shields Fish Quay NE30 1JA.
Time? 10am to 12 noon.
Come and here more what support the Fishermen's Missioncan provide to active fishermen.

Refreshments available.

For more information contact:
Peter Dade, Area Manager
Mob: 07917 754259
E: PeterDade@fishermensmission.org.uk

10/03/2026

Calling all active fishermen!
The next coffee morning will be on THURSDAY 19 MARCH 10am to 12 noon. In the Board Room above the fishmarket, North Shields Fish Quay NE30 1JA.
Swissphysio will be giving free physio to any active fishermen from 10.30 onwards. No need to make an appointment!
Come for a chat over a cuppa.
Free refreshments.
Spread the word!

Calling all active fishermen!

Launch of first drop in on North Shields Fish Quay
When? Tuesday 03 February
Where? Board Room above Fishmarket, North Shields Fish Quay NE30 1JA.
Time? 10am to 12 noon.
Come and here more what support the Fishermen's Missioncan provide to active fishermen.

Refreshments available.

For more information contact:
Peter Dade, Area Manager
Mob: 07917 754259
E: PeterDade@fishermensmission.org.uk

10/03/2026

⏳ Mother’s Day is nearly here don’t leave it too late.

Still looking for the perfect gift for Mum?
Treat her to time to relax with our fabulous massage therapist Jessica.

✨ Deluxe Top-to-Toes Treatment:
90 minutes of pure bliss and relaxation, including Hot Stone Therapy and Reflexology. Treating your feet, hands, face and scalp to relax your mind as well as your muscles.

✨ Swedish Massage
✨ Reflexology
✨ Hot Stone Massage
✨ Pregnancy Massage

🎁 Gift & e-vouchers are available, so Mum can book a time that suits her.
Pop into the clinic at Tynemouth station or message us to purchase.
0191 296 0567 info@swissphysio.co.uk

09/03/2026

3 Knee-Saving Strength Exercises

Want to protect your knees this spring? Start here 👇

Your knees love strength. Especially from your hips and glutes.

Try these 3 exercises 2–3x per week:

✅ Glute bridges – 3 x 12
✅ Lunges - 3 x 10 each side
✅ Wall sits – 3 x 30 seconds

If these feel shaky, hard or painful at the front of the knee - that’s often the missing link. Book your FREE 15 minute consultation 👇
www.swissphysio.co.uk
0191 2960567

Strong hips = happier knees.

05/03/2026

Knee pain when running? It might be Runner’s Knee.
The good news?
We can help you!

It’s one of the most common issues we see when runners return outdoors in spring
The earlier you address it, the faster you’re back running comfortably.

That ache around or behind your kneecap that:
• Builds during a run
• Hurts more going downstairs
• Feels worse after sitting for a while

📩 Message us or book an assessment to get ahead of it.
info@swissphysio.co.uk 0191 296 0567

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01/03/2026

🌸 For the Busy Mums

Mums carry a lot - physically and mentally.
This month we’re reminding every mum:

Taking care of your body isn’t selfish. It’s smart.
You deserve to move without pain.
You deserve support too.

💐 Mother’s Day gift vouchers are available if you’d like to treat someone or yourself contact info@swissphysio.co.uk
call 0191 296 0567 or pop in the Tynemouth clinic.
Book an appointment online at www.swissphysio.co.uk