Sam Pilgrim Rehabilitation

Sam Pilgrim Rehabilitation MSc Sports Rehabilitation

2025 wrapped up. 3500kms in the legs ๐Ÿƒโ€โ™‚๏ธSomehow become more addicted to this sport with another big year ahead! Letโ€™s s...
30/12/2025

2025 wrapped up. 3500kms in the legs ๐Ÿƒโ€โ™‚๏ธ

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

Letโ€™s see how 2026 treats us โณ

Valencia Marathon - 2:40:27 ๐Ÿฆ‡๐ŸงกHours of lonely training and 1000s of KMs for a 12 minute PB. That feeling crossing the fi...
08/12/2025

Valencia Marathon - 2:40:27 ๐Ÿฆ‡๐Ÿงก

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.

๐Ÿš€ Spring Marathon Training Starts Now! ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธLondon, Manchester, Brighton, Edinburgh โ€” if youโ€™re training for a Spring...
18/11/2025

๐Ÿš€ Spring Marathon Training Starts Now! ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ
London, Manchester, Brighton, Edinburgh โ€” if youโ€™re training for a Spring marathon, Iโ€™m now opening spots for my 1:1 Online Running Coaching!

Whether youโ€™re aiming to finish your first marathon or smash a new PB, Iโ€™ll build your training around your lifestyle, your current fitness, and your goals.

๐Ÿ”ฅ Whatโ€™s included:
โœ… Personalised weekly training plans
โœ… Marathon-specific workouts & pacing guidance
โœ… Strength & recovery support
โœ… Ongoing check-ins + messaging support
โœ… Adjustments every week based on how youโ€™re feeling

Perfect for runners of all abilities โ€” beginners to sub-3 athletes.

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

๐Ÿ“ฉ Drop me a message or comment โ€œinfoโ€ and Iโ€™ll get in touch!

www.sprehab.co.uk

Great Eastern Half 1:18:02 PBMissed those cooler conditions! The long runs and increased weekly mileage paying off. Than...
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 ๐Ÿ‡ช๐Ÿ‡ธ

But first to the infamous Battersea Park for 8 laps of fun ๐Ÿ˜

The Big Half - 1:18:03  PB โœ…Nothing quite beats a PB, especially through the streets of London. 3 minutes shaved off of ...
09/09/2025

The Big Half - 1:18:03 PB โœ…

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 ๐Ÿ“ˆ

Really happy with the splits across the effort and managing to hold a high heart rate which peaked at 193 across the line ๐Ÿคฃ

Managed to get some fuelling practice in hitting 120g carbs in across race โ›ฝ๏ธ

Next up Shoreditch 10km โณ

August Round Up โ˜€๏ธ๐Ÿ- Sri Chinmoy 5k - 16:51 PB ๐Ÿฅ‡- Threshold in the heat โ˜€๏ธ- Easy mileage in the mountains ๐Ÿ—ป- LDN X - 35:...
31/08/2025

August Round Up โ˜€๏ธ๐Ÿ

- Sri Chinmoy 5k - 16:51 PB ๐Ÿฅ‡
- Threshold in the heat โ˜€๏ธ
- Easy mileage in the mountains ๐Ÿ—ป
- LDN X - 35:48 ๐Ÿฅˆ
- 318km banked ๐Ÿ”‹

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 ๐Ÿซก

๐Ÿš€ Exciting news โ€“ Online Run Coaching! ๐Ÿƒโ€โ™‚๏ธ๐Ÿ’จWhether youโ€™re chasing a new PB, building consistency, or just want to enjoy...
21/08/2025

๐Ÿš€ Exciting news โ€“ Online Run Coaching! ๐Ÿƒโ€โ™‚๏ธ๐Ÿ’จ

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

From 5Ks to marathons โ€“ Iโ€™ll help you train smarter, not harder.

๐Ÿ“ฉ DM me to get started, or follow the link in my bio.

Letโ€™s turn your running goals into reality. ๐Ÿฅ‡

๐Ÿ“ธ

London Marathon Data ๐Ÿค“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 ๐Ÿค“

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.

Couldnโ€™t have asked for a better marathon debut and canโ€™t wait to work on some shorter distances over the summer before another shot at the marathon in Valencia ๐Ÿ‡ช๐Ÿ‡ธ

Iliotibial band (ITB) Pain ๐Ÿƒโ€โ™‚๏ธ๐ŸšดPain typically presents around 2cm up from the outside of the knee when walking down the...
21/10/2024

Iliotibial band (ITB) Pain ๐Ÿƒโ€โ™‚๏ธ๐Ÿšด

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 injury๐Ÿ”ฅ.

Therefore trying to stretch/loosen the ITB will only cause further irritation/ sensitivity, so ditch the foam roller! ๐Ÿง˜โ€โ™‚๏ธ

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! ๐Ÿ’ช

The focus should instead be on load management and a graded rehab and return protocol๐Ÿ‹๏ธโ€โ™‚๏ธ.

Load Management - Assessing and understanding irritable causes on the ITB and making changes accordingly. Switching running to uphill walking/ cycling etc ๐Ÿ”Ž.

Keeps eyes peeled for my next post on rehab exercises which fit inline with the graded return protocol! ๐Ÿ‘€

Sources: ๐Ÿ“š
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 ๐Ÿƒโ€โ™‚๏ธNot quite a PB but nonetheless a great run through the streets of London. The next time Iโ€™ll ...
02/09/2024

The Big Half - 1:23:37 ๐Ÿƒโ€โ™‚๏ธ

Not quite a PB but nonetheless a great run through the streets of London. The next time Iโ€™ll be running across tower bridge will be years London marathon ๐Ÿ˜€

Followed the race with a needed cold plunge and sauna at ๐Ÿง–โ€โ™‚๏ธ๐Ÿฅถ

Looking forward to switching training now towards doubles on December 1st ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿƒโ€โ™‚๏ธ

Hills are your friend! โ›ฐ๏ธInclines and declines have large effects on patellofemoral joint and achilles tendon loading bu...
03/06/2024

Hills are your friend! โ›ฐ๏ธ

Inclines and declines have large effects on patellofemoral joint and achilles tendon loading but in an opposing manner ๐Ÿ”„

Achilles Tendon Load: is elevated by 29%โฌ†๏ธ at +3% of incline and +55% at +7% of incline in comparison to level running ๐Ÿ“ˆ. Decline running is shown to have a reduction of -27%โฌ‡๏ธ when at -3% ๐Ÿ“‰

Patellofemoral Joint Load: is elevated by +43%โฌ†๏ธ when on a -7% decline ๐Ÿ“‰. Opposite to this uphill running decreases โฌ‡๏ธ load by -27% at -3% and -47% at -7% ๐Ÿ“‰.

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: Vanย Hooren, B., van Rengs, L. and Meijer, K. (2024) โ€˜Perโ€step and cumulative load at three common running injury locations: The effect of speed, surface gradient, and cadenceโ€™, 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 โœ๏ธ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 โœ๏ธ
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 ๐Ÿ”
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 ๐Ÿ’†๐Ÿผโ€โ™‚๏ธ
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 ๐Ÿ‹๏ธโ€โ™€๏ธ
We will then run through a series of rehab exercises which will be a blend of mobility and strength movements.

PLAN ๐Ÿ”œ๐Ÿ”™
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 ๐Ÿ˜ƒ


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Braintree

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