SJC Physiotherapy

SJC Physiotherapy Sam Caddick - Running Injuries & Performance For Runners
2:54 marathon | Ironman finisher
owner .physio.clinic
⬇️ How to work with me
(8)

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

09/03/2026

Before you dive onto the sofa, collapse, and fall into a post-run coma... give me 5 minutes. 🛋️💤

Here's some movements you can explore to stretch off all the key areas post run.

Kneeling Toe Extensions: Helps with tension in the plantar fascia and big toe.
Kneeling Hip Thrust Isometrics: Use a tolerable hold to open up the hip flexors & quads
Lunge Reaches: Opens up the hamstrings, hip flexors, quads & Mid Back.
Downward Dog Calf Pulses: A dynamic way to stretch our the calves and achilles.
Closed 90/90 Hinges: Works into the hip rotators
Deep Squat Holds: Global movement.

Fond this useful? Follow for more useful running content

05/03/2026

"I just need to crack my back & stretch out my hamstrings" 🚩

If you’re stuck in a cycle of foam rolling, spinal "adjustments," and using a massage gun just to get through your weekly mileage, we need to look at the bigger picture.

The reality? Lower back pain in runners is rarely a "structural failure." Your spine isn't "out of place." More often than not, it’s a capacity issue. Running is essentially a series of thousands of small jumps. If your body isn't absorbing and passing that force through your legs efficiently, that energy has to go somewhere. Usually, the lower back is the one left picking up the slack.

Think about the whole system, not just the spine. 🧠

Instead of hyper-focusing on the painful area, we need to look at the key players that dictate how you move well:

The Rib Cage & Pelvis: Are they working together to manage your positioning, or is your back taking the brunt of every breath and stride?

Hip Control: Running is all about managing rotation. If the hips aren't stable, the lower back often tries to do their job for them.

The Muscle Groups of Propulsion: Your calves, quads, and glutes are your main drivers. If they aren't doing the heavy lifting, your lower back is next in line to deal with those massive forces (up to 8x your body weight!) with every single step.

The Return-to-Running Strategy:

1️⃣ Mobility & Movement: Finding ways to move that settle the pain and get your rib cage, spine, and hips feeling fluid again.
2️⃣ Building Capacity: Moving into specific loading. We need to make sure your legs and trunk are strong enough to handle those high-impact forces, mile after mile.
3️⃣ Graded Exposure: A smart, step-by-step return to your normal volume. We build your tolerance back up systematically.

Stop chasing temporary relief with foam rollers and "cracks." You need to build a body that’s actually ready for the demands of your training.
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Ready to bridge the gap from injury back to your best running?

COMMENT 'INJURYHELP' for details on my 1-on-1 Physio Rehab & Return to Running service. Let’s get you back on the road. 🏃‍♂️⚡️

04/03/2026

Runners Knee (PFPS) Early to Mid Rehab Advice

If your knee cap pain ramps up every time you run, you’re likely dealing with Patellofemoral Pain Syndrome (PFPS).

Typically, deep knee bends are the enemy early on because they crank up the stress behind the kneecap. That’s why these 4 drills focus on mid-range positions (around 90° or less). We’re looking to build tolerance and strength without flaring you back up.

The Golden Rule: Use these as a guide, but find the angles that feel ‘safe’ for your body right now.

WHAT’S THE NEXT STEP?

Building tolerance here is just the beginning. To get back to full-pelt running, we eventually have to bridge the gap into high-load, explosive movements. Check out my recent posts for more advanced rehab options and how we progress these into the later stages.
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NEED A PLAN TO GET BACK TO RUNNING MILES CONSISTENTLY?
Tired of the "rest and hope" method? I work 1-2-1 with runners to bridge the gap between injury and PB’s.

👇 Comment ‘INJURYHELP’ and I’ll send over the details on my 1-2-1 Online Physio Rehab Service.

04/03/2026

"I’ll just run through it..." 🚩

If that’s the lie you’re telling yourself while your shins are screaming, we need to have a quick chat. Because you are playing a high-stakes game with the Bone Stress Continuum, and the bone usually wins.

Medial Tibial Stress Syndrome (MTSS) aka shinsplints isn't just a "tight muscle" you can foam roll away or a weak tibialis anterior 🫠

It’s an overloading issue.

If you keep hammering the same load that triggered the pain, it doesn’t just "go away."

It usually just bubbles along until it hits a breaking point… literally ( bone stress enters the chat )

What some of the research suggests could be factors to consider are…

Foot Mechanics: Things like a significant "navicular drop" (flatter foot posture) may increase tibial stress.

Hip & Pelvis Control: A lack of lateral hip control can influence thigh position and lead to more tibial stress.

Leg Girth: There’s a link between thinner legs and MTSS. Guess it makes sense to build stronger / thicker legs to deal with more stress and load ( this is how I interpreted this anyways )

Progressing too quick : A sudden spike in hills, intensity, or weekly volume. Simply these factors significantly increase bone stress. This repeated continuously means the bone starts to break down fast than they can adapt.

Rehab structure to help guide you.

First deload,seems obvious, but it’s amazing how many don’t do this properly. Significantly reduce your running, speed, intensity. settle the stress response first, you need inflammation & pain to settle and healing to properly occurs before you can begin to reload and stress positively.

Build Capacity where you need it: considering the above factors, build strength & control where it’s needed. And unless you have a foot drop you don’t need to do tib raises.

Return to performance: Often done incredibly poorly. A progressive return to running, including plyometrics, to safely get you back to running pain free for the longer term. please don’t rush this part!!!

Need my help?

Comment INJURYHELP and I’ll send you the details on how to apply for my online 1-on-1 physio, rehab & return to running.

03/03/2026

Stop waiting for rest to fix your long-term tendon pain 🚩

If “taking a few weeks off” actually worked, you’d be back at 100% by now. (I wish it were that simple!)

The reality? Tendons are stubborn. They don’t respond well to total rest; they need a specific stimulus (strain) to change and adapt.

While many rehab plans are too rigid, I prefer a “loading spectrum” or “slider” approach. Instead of stopping everything, we keep as much movement and load as possible while the tendon heals.

In this Reel, I’m going through exercise samples of
✅ Isometrics
✅ Isotonics
✅ Plyometrics

The emphasis should on finding your specific entry point and adjusting the percentages of each as your body adapts.

The end goal should always be centered around building a tendon that can handle the demands of the activities you want to get back doing!
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If you are struggling with a stubborn tendon issue?

Comment INJURYHELP and I’ll send you more info on my 1-2-1 online physio, rehab, and return-to-run 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.
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Plagued with injury?

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

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Gate 2 Lymm Marina
Warrington
WA130SW

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