SJC Physiotherapy

SJC Physiotherapy Sam Caddick - Running Injuries & Performance For Runners
2:54 marathon | Ironman finisher
owner .physio.clinic
⬇️ How to work with me

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

25/11/2025

These exercises will help to turn you into the running savage you were destined to be.

Every runner wants to get faster, feel smoother, and stay injury free. The question is how. One of the biggest game changers is adding plyometrics into your training.

Plyos help you build tendon stiffness, coordination, and reactive strength. All of this transfers directly into a stronger and more efficient stride.

More spring means less energy lost each step

Better impact tolerance means less risk of injury

Stronger tendons mean more resilient legs

And it doesn’t need to be fancy. Start simple, treat it like your strength work, and build it up gradually. The consistency is what makes the difference, not throwing them in at the end of a session when you are already gassed.

If you are dealing with niggles, heavy legs, or that flat feeling when you run, plyos might be the missing link.

They are built into my 12 week runners strength and mobility plan

Comment STRONGRUNNER for my Black Friday offer at 50% off.

Follow .physio and .physio.clinic for more running related content

24/11/2025

Injuries are tough. If you are injured and struggling right now then I hope this helps.

I’m currently on the receiving end of a grade 3 bone stress injury right now and finally starting to wean off the crutches. I feel like I’m through the worst of it, touch wood, but I’ve found it tough and here’s what I found worked for me personally.

There are so many runners out there who can’t do what they love and it genuinely sucks. I see it every day as a physio and the impact it has on your headspace is massive

What’s helped me is narrowing my focus to the things I can still do. It keeps some routine, gives you a bit of control back, and stops you drifting into the stuff that usually makes things worse

And let’s be honest, when you’re frustrated and stuck it becomes so much easier to slide into habits that don’t help. Things like ordering takeaways, drinking more, doom scrolling instead of sleeping, or letting your thoughts spiral feel like quick escapes but they just keep you stuck

Everyone copes differently but for me it’s been about giving myself small wins, even when I don’t feel like it. A bit of mobility, upper body strength, swimming, sauna, just anything that nudges me in a better direction and keeps me showing up for myself

There are no shortcuts or cheat codes to recovery but there are definitely ways to slow it down. You can’t rush the tissue healing but you can control the environment you heal in and that alone makes a huge difference.

20/11/2025

You’re a runner who feels 20 years older than you are…

Waking up and shuffling around the house like you need a walking stick first thing in the morning. Sound familiar?

If so, comment STRONGRUNNER for 50% off (Use code BF50) my full 3-phase, 12-week run strength & mobility program this Black Friday. You get both the app and PDF version, so you can follow it however suits you.

But for now this 10 minute daily mobility routine is for you. Nothing fancy, nothing complicated, just small consistent doses that add up over time.

Here’s the bit most runners forget to think about:

• 10 minutes per day
• 5 days per week = 50 minutes
• 50 minutes per week x 4 = 200 minutes per month
• 200 minutes per month x 12 = 2400 minutes per year

➡️ That’s 40 hours of mobility work built from just 10 minutes a day with your morning coffee. Wild when you think about it.

Imagine what 40 hours of better movement could do for your running.

Small consistent habits always win. Your joints don’t need infrequent attention, they just need regular love.

Want a flexible program you can do in your own time to get stronger, more mobile, and run with fewer niggles?

Comment STRONGRUNNER for a free 3 day trial to my 12 week RUNSTRONG program trusted by runners and triathletes worldwide.

19/11/2025

STRENGTH FOR RUNNERS 🦵

I use these drills week in week out to build leg strength & durability. They’ve played a a big role in me hitting my race day personal bests.

If they work for me and the runners I coach, they’ll work for you too as long as you stay consistent with them.

Aim for 4 to 8 reps per exercise, per side where needed, with a load that actually challenges you. Move well and work through 2 to 5 sets.

If you’re struggling with your running right now, whether that’s consistency, dealing with niggles, or chasing a PB

COMMENT RUNHELP and I’ll send you info on working with me.

And if you’re new here, make sure you follow so you don’t miss more physio led strength and running content.

17/11/2025

GROUND BASED MOBILITY
When running isn’t an option… this is.

Injured or not, this stuff feels good and gets you moving in the ways you should.

I’ve been using a lot more of this lately and it’s such an easy way to stay moving, loosen up, and actually feel better in your body.

Save this for the days when you can’t run but still want to do something that helps.


16/11/2025

THE RESULTS ARE IN (should have posted this last week, apologies for that)

My CT showed a grade 3 bone stress injury on the anterior medial tibia about 8cm up the inside of my shin

Not ideal
BUT no fracture which does speed the timeline up a little and I’ll take any win right now

Crutches are grim
It’s frustrating
It’s slow
And it really makes you realise how much you take something as simple as walking without help for granted

It’s also very easy to slide into a negative headspace
I’m a pretty positive person but it’s wild how fast this kind of setback can shift your mindset if you let it

So this is where you have to redirect the focus
Do what you can do not obsess over what you can’t

Right now I’m dialling in the basics
Sleeping properly
Fueling better
Keeping a consistent routine
Training my non injured side
Modified strength for the injured side
Upper body work
Mobility
Just staying moving and staying sane

I’ve also had a full set of bloods done
Checking the markers linked to low energy availability and REDS

Low energy availability is basically under fueling for the load you’re putting your body through
RED-S is the wider impact that can affect hormones bone health mood recovery and overall wellbeing
Both can play a part in bone stress injuries and both are worth checking when things don’t add up

I’ll keep posting the process as I go
If you’re dealing with something similar I hope it helps you feel less stuck and gives you a bit more clarity with your own rehab

13/11/2025

CALVES FEEL TIGHT EVERY RUN

If you’re still stretching, rolling or blasting them with the massage gun and nothing’s changing… it’s probably not going to.

Most calf tightness isn’t a flexibility issue. It’s usually your body letting you know it’s not coping with the load you’re throwing at it.

You don’t need another stretch.
You need stronger calves.

These are the drills I use with runners every week and they work when you stick with them.

Save this to try later and start building some proper strength into your lower legs.

If your calf tightness or pain keeps coming back and you’re not sure what to try next, comment INJURYHELP and let’s talk about how I can help you.

12/11/2025

MODIFIED STRENGTH & MOBILITY FOR THE INJURED

Just because you’re injured doesn’t mean you stop training. You just have to shift the focus.

Right now it’s not about chasing numbers or intensity.
It’s about keeping the body moving, holding on to some strength and some sanity, and giving it what it can handle.

Staying connected to a bit of structure now makes a massive difference when it’s time to rebuild without limits.

Save this if you’re working around an injury and need ideas to stay moving.

Mindset is everything when you’re dealing with a setback.

10/11/2025

HIP MOBILITY FOR RUNNERS

I do these drills regularly to keep my hips moving well and feeling strong.

They help with stride efficiency, rotation, and overall control.

Here’s the routine:

Alternating Knee Taps – 4–5 each side × 1–3 sets
Quadruped Straight Leg Rock Backs – 5–8 each side × 1–3 sets
Lunge Hamstring Hinges – 5–6 reps • 5 sec holds each side × 1–3 sets
Standing Hip CARs to Supermans – 3–5 each side × 1–3 sets
Elevated Sumo Squats – 4–6 reps • 3 sec pause × 1–3 sets

You don’t need to hammer these, just move with intent, control, and consistency.

Save & Add to your routine.

If you craving more consistency/ accountability with your mobility & strength work then my runners specific programme might be of use! 3 days free trials, link in bio.

09/11/2025

Didn’t see this one coming

I wanted to share this because even with my profession it doesn’t make me immune to the same lessons.

Pushing your limits in training while spinning multiple plates in life can catch you out and it definitely has here and I’ll be the first to hold my hands up and admit that.

What felt like a mild shin splints type presentation turned out to be a significant bone stress injury

No real warning signs or pain in the build up

Tough pill to swallow so late into this 100km training block, it feels like a lot of hard work will be undone

But that’s the game we play and I’m just glad I caught it before I ran myself into even more trouble

So for now I’m non weight bearing

As frustrating as it is I’ll be out for a few months but I’ll be documenting the process, opening up about what i could have done better and so on, hopefully helping a few of you learn from my personal experience.

Appreciate all the messages and support already.

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Warrington
WA130SW

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