SJC Physiotherapy

SJC Physiotherapy Sam Caddick - Running Injuries & Performance For Runners
2:54 marathon | Ironman finisher
owner .physio.clinic
⬇️ How to work with me
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With its very own private gym, SJC Physiotherapy has all the equipment / space you need to effectively recover from your injury. We treat a wide range of Musculoskeletal Injuries with examples listed below. Musculoskeletal Physiotherapy;

Postural pains – i.e Neck or Back pain related to prolonged static positions
Spinal pain / Injuries – Herniated discs / Sciatica from lifting / bending
Repetitive strain injuries – Elbow / Forearm pain from repetitive issues
Chronic overload related injuries – Plantar fasciitis , Chronic shoulder pains / Achilles + Patella Tendinopathies
Workplace injuries
Headaches – Chronically stiff / painful necks causing headaches and or migraines

Sports / Orthopaedic Physiotherapy;

Muscle strains – i.e calf / rotator cuff
Ligament sprains – i.e rolled ankle or twisting knee injuries
Joint injuries – Shoulder dislocations , hip impingement
Tendon injuries – Tears or overloading related (can also be non sport induced)
Post op management of injuries i.e ACL reconstruction , meniscectomies , rotator cuff repairs

We can also treat all the above Remotely with out Online Physiotherapy Service

17/02/2026

I’ll keep saying this because runners keep stretching their tight as hell calves.

If your calves feel “tight” every time your mileage goes up, it’s probably not a flexibility issue.

It’s a capacity issue.

They’re being asked to tolerate more load than they’re currently strong enough for.

So stretching, rolling, and a few casual calf raises might feel good…
but they don’t fix the problem.

What’s most likely to give you long term success?

Consistent strength & plyometric training

If you’re fed up of having calf / achilles problems then COMMENT INJURYHELP.

Follow for more useful physio led runners rehab content

12/02/2026

SHIN SPLINTS that keep popping up every time you try to build your running?

Here’s the honest truth from a physio who sees this weekly.

Shin splints, or Medial Tibial Stress Syndrome (MTSS) if we’re being clinical, are almost always a load problem and sits on the bone stress continuum.

Which means if you keep applying the same training stress that triggered it in the first place, it doesn’t magically resolve.

It either hangs around in the background… or slowly gets worse.

So rehab isn’t about waiting it out.

It’s about doing two things well:

Settle the stress.
Then rebuild capacity.

That usually looks like this:

1. Pull back the driver (temporarily)
Most of the time that’s running load. Volume spikes, hills, faster sessions, or all three.

You don’t always need full rest, but you do need to reduce what’s aggravating it.

2. Build strength through the whole leg
Foot. Calf. Thigh. Hip.

Research shows associations with flatter foot posture, reduced lateral hip control, and lower overall leg strength as potential contributing factors to MTSS.
So just hammering calves misses the bigger picture.

3. Layer in plyometrics (when symptoms allow)
This is your bridge back to the impact of running. Progress gradually.
This is where so many runners get it wrong: rushing things and not progressing properly.

4. Return to running progressively

Not just a few 5km runs, then straight back into “normal training” because symptoms feel quieter for a few days.

Earn your way back.

If your shin pain keeps returning every time you increase training:

Comment INJURYHELP and I’ll send you details about working with me online so we can build a proper rehab and return-to-run plan around your body and training.

08/02/2026

Mid-Stage Hamstring Rehab & Progress

If you’re dealing with recurring hamstring tightness, strains, or that “always on edge” feeling when you run, these are some key principles I’d want you covering:

• Build a solid single-leg hinge
I use the kickstand RDL.

• Get strong in both short and long hamstring positions
Bridge isometrics and hamstring ENGs.

• Work through faster movement patterns
Kettlebell swings are a great example here.

• Include frontal plane (side-to-side) movements
Loaded skaters.

• Develop coordination & control (hops, skips)
Diagonal bounds work well.

• Progress towards bigger jumps
Broad jumps as your higher-output option.

Hamstring rehab is notoriously rushed and lacking progression. It should always be Centered around building strength, control, and speed so your hamstrings can actually tolerate running again.
___

Plagued with injury?

Link in bio for 1-2-1 Online Rehab or COMMENT ‘INJURYHELP’ on this post

05/02/2026

Runner’s knee (PFPS) that keeps flaring every time you build your running back up?

Your patella isn’t “tracking wrong”.
Most of the time, it’s simply dealing with more load than the system around it can handle.

PFPS is usually a load tolerance problem.

So rehab shouldn’t be centred around pain relief.
It should be about building capacity.

What that actually looks like in practice:

• Modify load first. Reduce what spikes symptoms (hills, speed work, sudden jumps in volume). But where you can, keep moving. Walking, cross-training, and easy running if pain allows.

• Early strength work shouldn’t push into pain. Avoid deep knee bend and aggressive knee-over-toe positions early on, as these increase force through the kneecap. Partial range squats and box variations work well here.

• Build quad strength in comfortable ranges with hover lunge holds and knee extension isometrics.

• Strengthen the hips to help share load and improve pelvic and hip control.

• Gradually earn depth back over time.

• Then layer in plyometrics, starting tall and shallow before progressing into deeper, more “sinky” plyos as tolerance improves.

I’ve spent the last 14 years helping runners work through exactly this.

If you’re fed up guessing and it keeps coming back:
Comment INJURYHELP or hit the link in bio for 1 to 1 online physio + rehab coaching.

Save this for later ✅

02/02/2026

Achilles tendinopathy hanging around?

If it flares every time you build your running back up, here’s the bit most runners miss 👇

Most of the time it’s a load tolerance issue.

Short term relief only gets you so far.
Stretching, massage, a few days off…
It settles, then comes straight back.

The goal isn’t to chase pain relief.
It’s to build an Achilles that can tolerate training again.

A simple framework I use with runners.
This isn’t a strict step-by-step plan, it’s a graded return.
You’ll tolerate different elements better at different stages, so dose each to suit you (rough reps + sets below).

Isometrics
4–5 sets starting at 30s, building to 2 min+
Good early exposure, hard to mess up, build tolerance over time
Insertional pain? Stay around neutral, no heel drops.

Heavy slow calf work
3–5 sets of 4–8 reps
Heavy. Slow. Progress load gradually.

Eccentrics
Up with both, slow down on one (4–8s lower)
3–5 sets of 4–8 reps, add load as soon as tolerated.

Top-end calf strength
Lower tendon strain position
A useful adjunct to maintain calf capacity and confidence.

Plyometrics
Start with short, snappy contacts
Progress to higher output once tolerance is there.

There’s nuance in all of this, but the principle stays the same:
tendons adapt to progressive load.

I’ve spent the last 14 years helping runners through injuries like this.
If it keeps coming back and you’re fed up of winging it…

Link in bio for 1-to-1 online physio + rehab coaching
Or comment INJURYHELP and I’ll message you 👊

01/02/2026

You don’t need long routines or fancy drills to feel better when you run.

10 minutes of the right movements, done consistently can goes a long way.

A little mobility done well and done often beats the occasional intense session every time.

Follow .physio for more physio led running content

01/02/2026

Runner’s 10 Minute Mobility Routine

You don’t need hour-long routines or complicated movements to make a difference. Just 10 minutes of the right movements, a few times each week, can keep your body moving well and your stride feeling easy.

Consistency wins, a little mobility done often will always top trump high intensity every so often.

If you want more ways to improve your running and overall strength & fitness then comment ‘RSP’ and I’ll send you more info about my runstrong programme.

Follow .physio and my clinic .physio.clinic for simple, effective guidance that helps you move better and run stronger.

30/01/2026

Still dealing with ITB pain every time you build your running? This is what I’d focus on in 2026

Hit save so you can come back to these drills and reminders.

Quick note: this is a simple, social-friendly overview of the process.

• First, calm it down. Reduce the main stressor (usually running) before trying to push rehab. You don’t build capacity on top of irritation.

• Keep training what you can. Work around it. Use other cardio options and varied strength work. Just because you can’t run doesn’t mean you stop getting fitter or stronger.

• Build capacity through the hip and thigh, especially hip abductor strength. There’s always nuance, but improving pelvic control and overall leg strength is a key part of most ITB rehab. This reel shows some of the drills I’d expect you to be working on.

• Plyometrics help bridge the gap between rehab and running. I’ve got plenty of examples on my profile using different patterns and progressions.

• Return to running gradually. Avoiding down hills, or excessive gradients early on. These increase load through the knee and can often flare up symptoms before your capacity is ready.

• Consider simple gait tweaks if needed. Often a small increase in cadence can help reduce the stress pattern.

Need help fixing your ITB properly and getting back to consistent running?

Comment INJURYHELP and I’ll send you details on 1-to-1 online rehab with me.

🔗 Link also in bio.

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Warrington
WA130SW

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