Sam Pilgrim Rehabilitation

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Sam Pilgrim Rehabilitation

MSc Sports Rehabilitation

30/12/2025

2025 wrapped up. 3500kms in the legs 🏃‍♂️

Somehow become more addicted to this sport with another big year ahead!

Let’s see how 2026 treats us ⏳

08/12/2025

Valencia Marathon - 2:40:27 🦇🧡

Hours of lonely training and 1000s of KMs for a 12 minute PB. That feeling crossing the finish line is worth every minute!

Happy to execute the race plan to perfection managing to close out the 8th 5km block in 18:29. Knew at this point the sub 2:40 would be tight!

As always huge thanks to for the top class service. Now time to rest up over the Christmas break.

18/11/2025

🚀 Spring Marathon Training Starts Now! 🏃‍♂️🏃‍♀️
London, Manchester, Brighton, Edinburgh — if you’re training for a Spring marathon, I’m now opening spots for my 1:1 Online Running Coaching!

Whether you’re aiming to finish your first marathon or smash a new PB, I’ll build your training around your lifestyle, your current fitness, and your goals.

🔥 What’s included:
✅ Personalised weekly training plans
✅ Marathon-specific workouts & pacing guidance
✅ Strength & recovery support
✅ Ongoing check-ins + messaging support
✅ Adjustments every week based on how you’re feeling

Perfect for runners of all abilities — beginners to sub-3 athletes.

If you want structure, accountability, and a plan that adapts to you, this is it.

📩 Drop me a message or comment “info” and I’ll get in touch!

www.sprehab.co.uk

12/10/2025

Great Eastern Half 1:18:02 PB

Missed those cooler conditions! The long runs and increased weekly mileage paying off. Thanks to and for the top class coaching!

Under 8 weeks now to Valencia - roll on the tapas and cerveza 🇪🇸

But first to the infamous Battersea Park for 8 laps of fun 😍

09/09/2025

The Big Half - 1:18:03 PB ✅

Nothing quite beats a PB, especially through the streets of London. 3 minutes shaved off of my previous best and 5 minutes off of last years effort 📈

Really happy with the splits across the effort and managing to hold a high heart rate which peaked at 193 across the line 🤣

Managed to get some fuelling practice in hitting 120g carbs in across race ⛽️

Next up Shoreditch 10km ⏳

31/08/2025

August Round Up ☀️🏁

- Sri Chinmoy 5k - 16:51 PB 🥇
- Threshold in the heat ☀️
- Easy mileage in the mountains 🗻
- LDN X - 35:48 🥈
- 318km banked 🔋

With the Valencia block now underway looking forward to getting the mileage in the legs but before that another crack at the half marathon next week 🫡

21/08/2025

🚀 Exciting news – Online Run Coaching! 🏃‍♂️💨

Whether you’re chasing a new PB, building consistency, or just want to enjoy running more, I’ll create a personalised plan tailored to your goals, lifestyle, and fitness level.

From 5Ks to marathons – I’ll help you train smarter, not harder.

📩 DM me to get started, or follow the link in my bio.

Let’s turn your running goals into reality. 🥇

📸

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 🇪🇸

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.

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 🏋️‍♂️🏃‍♂️

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:

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 😃

Address

Braintree

Website

https://www.uniquebodyclinic.co.uk/

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