Sam Pilgrim Rehabilitation

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Sam Pilgrim Rehabilitation MSc Sports Rehabilitation

London Marathon Data 🤓From the off it was super busy meaning I was never really able to get into a rhythm. As the race w...
02/05/2025

London Marathon Data 🤓

From the off it was super busy meaning I was never really able to get into a rhythm. As the race went on the roads opened up a-bit which allowed for the perfect negative split.

The weather had me on the limit throughout but I think getting in 500mg of Sodium and 80g of carbs per hour really kept the legs from blowing up.

Couldn’t have asked for a better marathon debut and can’t wait to work on some shorter distances over the summer before another shot at the marathon in Valencia 🇪🇸

Iliotibial band (ITB) Pain 🏃‍♂️🚴Pain typically presents around 2cm up from the outside of the knee when walking down the...
21/10/2024

Iliotibial band (ITB) Pain 🏃‍♂️🚴

Pain typically presents around 2cm up from the outside of the knee when walking down the stairs (trailing leg is painful). Pain is caused by a compression of highly irritable fat pad between the band and bone as opposed to a friction/tightness injury🔥.

Therefore trying to stretch/loosen the ITB will only cause further irritation/ sensitivity, so ditch the foam roller! 🧘‍♂️

The ITB needs to be tight as it has the ability to store and release high energy loads like a spring which are required for movement! 💪

The focus should instead be on load management and a graded rehab and return protocol🏋️‍♂️.

Load Management - Assessing and understanding irritable causes on the ITB and making changes accordingly. Switching running to uphill walking/ cycling etc 🔎.

Keeps eyes peeled for my next post on rehab exercises which fit inline with the graded return protocol! 👀

Sources: 📚
Bonoan, M, Morales, M, Wei Liu, X, et al. (2024) Current Physical Medicine and Rehabilitation Reports.
Fairclough J, Hayashi K, Toumi H, et al. (2006) Journal of anatomy.
Hutchinson L, Lichtwark G, Will, R, el al. (2021) Journal of Sports Medicine.


The Big Half - 1:23:37 🏃‍♂️Not quite a PB but nonetheless a great run through the streets of London. The next time I’ll ...
02/09/2024

The Big Half - 1:23:37 🏃‍♂️

Not quite a PB but nonetheless a great run through the streets of London. The next time I’ll be running across tower bridge will be years London marathon 😀

Followed the race with a needed cold plunge and sauna at 🧖‍♂️🥶

Looking forward to switching training now towards doubles on December 1st 🏋️‍♂️🏃‍♂️

Hills are your friend! ⛰️Inclines and declines have large effects on patellofemoral joint and achilles tendon loading bu...
03/06/2024

Hills are your friend! ⛰️

Inclines and declines have large effects on patellofemoral joint and achilles tendon loading but in an opposing manner 🔄

Achilles Tendon Load: is elevated by 29%⬆️ at +3% of incline and +55% at +7% of incline in comparison to level running 📈. Decline running is shown to have a reduction of -27%⬇️ when at -3% 📉

Patellofemoral Joint Load: is elevated by +43%⬆️ when on a -7% decline 📉. Opposite to this uphill running decreases ⬇️ load by -27% at -3% and -47% at -7% 📉.

Take Home Message: Treadmills are a great option for altering the incline to a specific setting. Using the data presented we can see that incline running puts emphasis on the achilles and decline on the knee joint. Therefore it can be useful to offload such structures if some irritation starts to present.

Citation: Van Hooren, B., van Rengs, L. and Meijer, K. (2024) ‘Per‐step and cumulative load at three common running injury locations: The effect of speed, surface gradient, and cadence’, Scandinavian Journal of Medicine & Science in Sports, 34(2). doi:10.1111/sms.14570.

Chart credit:


What to expect in a session with me?SUBJECTIVE ASSESSMENT ✍️This is where we gain information on the site, causes and hi...
13/11/2022

What to expect in a session with me?

SUBJECTIVE ASSESSMENT ✍️
This is where we gain information on the site, causes and history of the presenting complaint. We will also look into your past medical history, family history and your lifestyle to start formulating a potential diagnosis.

OBJECTIVE ASSESSMENT 🔍
Here I will be asking you to perform various active and passive movements, then we will run through some special tests to either rule in or out my working diagnosis.

TREATMENT 💆🏼‍♂️
Within treatment, I will choose whichever methods and modalities I think best suit the diagnosis. This can consist of soft tissue, ultrasound, dry cupping and much more.

REHABILITATION 🏋️‍♀️
We will then run through a series of rehab exercises which will be a blend of mobility and strength movements.

PLAN 🔜🔙
Finally we will formulate a structured plan to ensure that you are prepared to return to moving pain free.

Any further queries please feel free to get in contact with me 😃


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