JC Injury Clinic

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JC Injury Clinic

South London’s #1 Sports Therapist 📍
Getting you back to being pain free
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Blackheath practice:

Healthwise Natural Therapy Centre
5 Delacourt Road
Blackheath
London
SE3 8XA

13/02/2026

1st phase of my back pain rehab

I forgot to post this a few days ago so I’m a little further ahead now but here’s the first couple bits I did when the pain started to ease.

It’s all about trying to restore pain-free range of motion. So the exercises are very simple, not focusing on strength just yet.

Focus on your breathing with these exercises, and if you are still getting pain, just reduce how much movement you are doing, try and keep it as painful as pain-free as possible.

05/02/2026

Rehab my back pain with me!

It happens to us all 🤦🏾‍♂️

I thought I might as well document my recovery, and show you what I do to get myself back to exercising and living a normal life after back pain.

Follow along to see what my rehab program looks like and if you have any questions let me know in the comments!

10/12/2025

When is it safe to run with pain?

Generally, you don’t want to run with pain at all. However, if you have a little niggling pain, and still want to get out there. Follow these 3 rules:

1. If the pain is at a 3/10 and doesn’t increase as you run.

2. If the pain settles within 24 hours, you’re probably ok, you’re adapting, not damaging.

3. If your pain causes you to limp, change your gait, or avoid hills, then you probably need to stop. If pain makes you move differently, it’s trying to tell you something.

08/12/2025

Keep getting knee pain after long runs?

It’s probably not just “bad knees”

It’s usually a hip that drops, a foot that collapses or a stride that’s loading the knee too much.

Small technique changes can make big differences

Alongside properly conditioning the whole of the leg, the hip, knee and ankle, if you fix these, you’ll perform better on longer runs

05/12/2025

If your calf always feels tight when you run, it’s usually not a case of just stretching more.

It may be your calves overworking because they aren’t getting support from your hips and glutes.

If your hip drops or you overstride, your calf absorbs way more force than its designed for.

Fix the mechanics and your tightness will melt away.

02/12/2025

HOW TO FIX SHIN SPLINTS

Here is the go-to guide to relieving pain from shin splints and how to get back to running asap.

The main aspect is reducing load, keeping pain levels low, but not resting completely, and slowly building back up.

Of course you can go and get some treatment to help with the pain, but for long term results, focus on your training load management, and to a lesser extent, your footwear.

Hope that helps!!

01/12/2025

Should you stretch?

Almost all of my clients say “I don’t stretch as much as I should”

But do we really need to stretch to avoid pain?

Not really!

Stretching is fine and if it works for you, then carry on.

But it’s not essential for staying pain free and feeling mobile, and strength training may help us stay feeling flexible.

As we move through a full range of motion with some load (eg weights) this will help to stretch our muscles and joints.

And this can be enough to keep our joints mobile through a fuller range.

So don’t feel guilty about not stretching, as long as you are strength training, you should be fine!

28/11/2025

Shin splints don’t get better with just resting. Here’s the exact structure I use with runners to get them out of pain and back into training safely.
Acute → Rehab → Prevention.
If you’re dealing with that sharp, nagging pain on the inside of the shin, this is your roadmap.
Save this and start applying it to your next training week

26/11/2025

How to tell if it’s really shin splints

If your curious whether your shin pain really is shin splints, there’s a couple things to look out for.

In the early stages the pain might actually occur after exercise, either hours or a day or 2 after a run, and then after another few days it becomes painful to run.

Also if you can hop on the painful foot 10 times in a row without causing more pain, you may be able to rule out a stress fracture, although that test is not 100% accurate. But it at least gives you an idea that it may be shin splints rather than a stress fracture.

25/11/2025

What is shin splints?

Pain into the shin, normally from running or other high impact activity, normally into the inside lower part of the shin bone.

It’s caused by either tightness into the deeper calves muscles that pull and irritate the shin bone.

Or the impact of running causing micro damage to the shin bone and not enough bone repair.

Either way it’s an overuse injury caused by over training.

It can be really annoying and can prevent progress when you are training for a running event.

Follow to learn how to know if you have shin splints and how to fix it

04/11/2025

You don’t need perfect form to feel better, you just need to move more consistently.

A lot of people with back pain become hyper-focused on doing every exercise “perfectly.”

But pain doesn’t come from one “wrong” movement, it usually comes from our body losing confidence in movement altogether, which create more fear and tension.

Form matters to a point… but what matters more is:
✅ Moving within your comfort zone
✅ Gradually building confidence and strength
✅ Allowing your body to adapt and trust movement again

If you’re tense, holding your breath, or afraid to move, that’s often more limiting than your technique itself.
So instead of chasing perfect form, start chasing freedom of movement.
Your back isn’t fragile, it’s adaptable. The more you move, the more it remembers that.

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Peterborough Road
London
SW63EF

Website

http://jcinjuryclinic.com/

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