George The Physio

George The Physio 🏃‍♀️Chronic pain & recurring injuries
🏋️ Physio-led rehab (in-person & online)
⭐️195+ 5⭐ Reviews | Featured on LadBible
✉️ DM ‘physio’ to work with me
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29/04/2026

Comment email for my series about pain!

26/04/2026

Here’s what a 2 minute back extension actually tells you.

The Biering-Sørensen test uses exactly this position. Hold it for 2 minutes and you’re in the upper range for spinal extensor endurance.

Research links poor scores on this test directly to higher rates of low back pain. And here’s the part most people miss: it also predicts how well you’ll respond to compound lifting.

Better endurance on this test at baseline, better outcomes from deadlift training. Your back has to be ready to receive the stimulus before the stimulus does anything useful.

But it’s not just your erectors doing the work. It’s your glutes, your hamstrings, the deep stabilisers around your lumbar spine. The whole posterior chain holding position under sustained load. That’s what 2 minutes actually requires.

So if you can hit it:

Your posterior chain works as a unit. Your spinal extensors have real endurance capacity. And your nervous system tolerates a loaded position without bailing. That last one matters more than people think. A lot of back pain isn’t about weakness in isolation. It’s about a nervous system that’s learned to protect aggressively. Sustained loaded positions, controlled and progressive, is basically exposure therapy for a guarded spine.

2 minutes isn’t the finish line. It’s the baseline.

Can’t hit it yet? Build the hold. 30 seconds. 45. A minute.

Treat it like any other lift and progress it like one.

Your back isn’t fragile. It just needs the right work.

If you want my email series on pain comment ‘email’ & I’ll send it over 🫡

21/04/2026

Had knee pain for months…

And because I’m a physio, I tried to fix it myself.

My hips are genuinely tight. Glute med is weak, hip flexors locked up, the whole picture. (Training is getting back on track) So I was convinced that was the driver. Kept working the hip, kept expecting the knee to settle.

Months of this. Months of not squatting properly because I was sure I knew what was going on.

Turns out it was the foot. Tibial nerve, running all the way from the knee down into the plantar surface. Released it, calmed it down, and the knee settled almost straight away.

Don’t get me wrong, the hip stuff is still real. I still need to work it. But it wasn’t what was driving the knee pain.

Honestly, the lesson isn’t about the foot. It’s that even as a clinician, trying to treat yourself is brutal. You can’t see your own patterns. You chase the obvious thing and miss what’s actually going on.

If I’d gone to someone else three months ago, I’d have saved myself three months.

If you want to work with me comment ‘waitlist’ and I can physio you instead of yourself

19/04/2026

In the video I’m releasing the subscap manually. Hands on, dropping the tone, getting the shoulder moving better.

But here’s the thing. The subscap didn’t get tight for no reason. Usually the rest of the cuff, the serratus, the mid and lower traps aren’t pulling their weight. So the subscap grips and guards, the shoulder blade stops moving how it should, and your mid back ends up taking the load.

Hands-on gives you a window where the shoulder actually moves properly again.

That’s when the real work starts. Muscle activation. Waking the right muscles up and loading them so the subscap doesn’t have to hold everything together on its own.

You can do this without hands-on. Activation alone will get you there, just takes longer.

Hands-on opens the door. Activation is what walks you through it.

If you want to work with me in person or online please comment ‘waitlist’

15/04/2026

Comment ‘DN’ to answer your questions about dry needling!

14/04/2026

Comment ‘DN’ and I’ll send you a full breakdown on dry needling. What it is, what it feels like, and whether it could actually help you.

13/04/2026

Comment ‘email’ if you’ve had pain for over 12 weeks!

06/04/2026

Most back pain isn’t structural. It’s your nervous system being overprotective.

That’s what I’m doing here. Calming things down. Giving the body a reason to stop guarding.

But this is step 1. This creates a window. Structured rehab is what keeps the pain away long term. You have to load the body and build capacity.

If you’ve had treatment after treatment and the pain keeps coming back, this is probably why. You’re missing step 2.

Comment ‘physio’ and I’ll show you the next steps you can take to start feeling like you again!

05/04/2026

Your shoulder blade sits on your rib cage. It doesn’t have a proper joint there. It just glides.

So when that movement gets stuck or restricted, your body compensates. The muscles around your shoulder start gripping to create stability that should already be there.

That’s the tightness you keep feeling.

You stretch it. It feels better for 20 minutes. Then it’s back. Because you’re not addressing why it’s tight in the first place.

Your shoulder blade needs to move smoothly on your rib cage. If it doesn’t, everything around it tightens up to protect the area.

This is what you’re seeing in this video. The myonest getting into the external rotators and the nervous system finally letting go of that holding pattern.

But this is the short term fix. It gets things moving again in the moment.

The long term fix is rehab. Building the control and strength around your shoulder blade so it moves properly on its own. Load it. Train it. Give your nervous system a reason to stop gripping.

That’s how you actually get rid of the tightness for good.
If you’re dealing with shoulders that never seem to loosen up no matter what you do, type WAITLIST in the comments and I’ll get you on my email list. When a spot opens up to work with me, you’ll be the first to know.

04/04/2026

When your rotator cuff is weak, the deltoid has to step in and help. You press a lot, you bench heavy, and the front delt ends up doing even more. Over time it gets tight and overworked and the cuff struggles to do its job.

In clinic I use dry needling to get the deltoid to back off for a bit. It’s not a fix. It just creates a window where we can actually get the cuff working again. There are things you can do on your own to help with that too.

The real work is building the cuff back up. The needling just helps us get there faster.

If your shoulder has been stuck and nothing seems to be working, comment PHYSIO and I’ll tell you about online consultations.

03/04/2026

Why your calf “knots” won’t let go

You’ve foam rolled it. Stretched it. Maybe even stuck a lacrosse ball in there. You’ve paid for a million agonising sports massages. And it feels better for about 20 minutes. Then it’s right back.

That’s because the knot isn’t the problem. It’s the symptom.

Your calves don’t just work in isolation. They’re part of a chain. And when the links above and below them aren’t pulling their weight, your calves pick up the slack.

If your hips aren’t strong enough to control your pelvis when you move, more demand gets pushed down the chain. If your ankles are stiff and can’t absorb load properly, your calves have to work overtime to compensate.

Either way, your calves are doing more than their fair share. And that constant overload is what creates that tight, knotted feeling that won’t shift.

So no, you don’t need to roll harder. You need to look at why your calves are being asked to do so much in the first place.

Stronger hips. Better ankle mobility. Distribute the load properly and watch that “knot” finally let go.

If you want to learn about load management and get your body moving better, comment “waitlist” and I’ll add you to my waitlist so you can work with me!

02/04/2026

Single leg heel tap. One of the simplest tests I use in clinic.

Stand on one leg. Bend the knee. Tap your other heel to the floor.

Now watch what happens.

If the knee wobbles side to side, your glute med isn’t controlling the pelvis. It’s a frontal plane stability issue.
If the knee rotates inward, that’s your glute max. It’s not controlling femoral rotation under load.

Most people get both. But the dominant pattern tells you where to start.

And you always fix glute med first. It’s the stabiliser. No point building force through glute max if the platform it’s working on isn’t stable.

Wobble = glute med activation first.
Rotation = glute max strengthening.

Save this. Test yourself. Be honest about what you see.

If you’re dealing with pain that won’t shift and you want to understand why, I’ve got a free email series that breaks it all down. Drop a comment saying EMAIL and I’ll send it over.

Address

253b Duke Street
Sheffield
S22QP

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Wednesday 7am - 5pm
Thursday 7am - 5pm
Friday 7am - 5pm

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