JC Injury Clinic

Home
United Kingdom
London
JC Injury Clinic

South London’s #1 Sports Therapist 📍
Getting you back to being pain free
Instagram
Book now at jcinjuryclinic.com
(1)

Blackheath practice:

Healthwise Natural Therapy Centre
5 Delacourt Road
Blackheath
London
SE3 8XA

10/12/2025

When is it safe to run with pain?

Generally, you don’t want to run with pain at all. However, if you have a little niggling pain, and still want to get out there. Follow these 3 rules:

1. If the pain is at a 3/10 and doesn’t increase as you run.

2. If the pain settles within 24 hours, you’re probably ok, you’re adapting, not damaging.

3. If your pain causes you to limp, change your gait, or avoid hills, then you probably need to stop. If pain makes you move differently, it’s trying to tell you something.

08/12/2025

Keep getting knee pain after long runs?

It’s probably not just “bad knees”

It’s usually a hip that drops, a foot that collapses or a stride that’s loading the knee too much.

Small technique changes can make big differences

Alongside properly conditioning the whole of the leg, the hip, knee and ankle, if you fix these, you’ll perform better on longer runs

05/12/2025

If your calf always feels tight when you run, it’s usually not a case of just stretching more.

It may be your calves overworking because they aren’t getting support from your hips and glutes.

If your hip drops or you overstride, your calf absorbs way more force than its designed for.

Fix the mechanics and your tightness will melt away.

02/12/2025

HOW TO FIX SHIN SPLINTS

Here is the go-to guide to relieving pain from shin splints and how to get back to running asap.

The main aspect is reducing load, keeping pain levels low, but not resting completely, and slowly building back up.

Of course you can go and get some treatment to help with the pain, but for long term results, focus on your training load management, and to a lesser extent, your footwear.

Hope that helps!!

01/12/2025

Should you stretch?

Almost all of my clients say “I don’t stretch as much as I should”

But do we really need to stretch to avoid pain?

Not really!

Stretching is fine and if it works for you, then carry on.

But it’s not essential for staying pain free and feeling mobile, and strength training may help us stay feeling flexible.

As we move through a full range of motion with some load (eg weights) this will help to stretch our muscles and joints.

And this can be enough to keep our joints mobile through a fuller range.

So don’t feel guilty about not stretching, as long as you are strength training, you should be fine!

28/11/2025

Shin splints don’t get better with just resting. Here’s the exact structure I use with runners to get them out of pain and back into training safely.
Acute → Rehab → Prevention.
If you’re dealing with that sharp, nagging pain on the inside of the shin, this is your roadmap.
Save this and start applying it to your next training week

26/11/2025

How to tell if it’s really shin splints

If your curious whether your shin pain really is shin splints, there’s a couple things to look out for.

In the early stages the pain might actually occur after exercise, either hours or a day or 2 after a run, and then after another few days it becomes painful to run.

Also if you can hop on the painful foot 10 times in a row without causing more pain, you may be able to rule out a stress fracture, although that test is not 100% accurate. But it at least gives you an idea that it may be shin splints rather than a stress fracture.

25/11/2025

What is shin splints?

Pain into the shin, normally from running or other high impact activity, normally into the inside lower part of the shin bone.

It’s caused by either tightness into the deeper calves muscles that pull and irritate the shin bone.

Or the impact of running causing micro damage to the shin bone and not enough bone repair.

Either way it’s an overuse injury caused by over training.

It can be really annoying and can prevent progress when you are training for a running event.

Follow to learn how to know if you have shin splints and how to fix it

04/11/2025

You don’t need perfect form to feel better, you just need to move more consistently.

A lot of people with back pain become hyper-focused on doing every exercise “perfectly.”

But pain doesn’t come from one “wrong” movement, it usually comes from our body losing confidence in movement altogether, which create more fear and tension.

Form matters to a point… but what matters more is:
✅ Moving within your comfort zone
✅ Gradually building confidence and strength
✅ Allowing your body to adapt and trust movement again

If you’re tense, holding your breath, or afraid to move, that’s often more limiting than your technique itself.
So instead of chasing perfect form, start chasing freedom of movement.
Your back isn’t fragile, it’s adaptable. The more you move, the more it remembers that.

03/11/2025

3 Things That Aren’t Always the Cause of Your Back Pain

We’ve all heard these before:
“Your posture is bad.”
“Your hamstrings are too tight.”
“You just need to strengthen your core.”

None of these are always the reason for back pain.

Pain is complex. It’s influenced by many factors, not just muscles, joints, or posture, but also things like sleep, stress, and how safe your body feels to move.

So instead of chasing one “fix,” start focusing on the big picture:

✅ Move often, in ways that feel safe.
✅ Build strength gradually.
✅ Take care of recovery, meaning sleep, nutrition, mindset.

Your back isn’t fragile, it’s adaptable. 💪

It’s built to move, change, and get stronger over time.
Which of these have you been told before?
Let’s change the narrative around back pain together.

31/10/2025

PAIN DOES NOT EQUAL DAMAGE. MOVEMENT IS SAFE.

If you’ve had a scan on your back and you’ve been told you have a slipped disc, or bulging disc, it’s normal to feel worried.

But a lot of people don’t realise that it’s very common to have these types of diagnoses and have no pain whatsoever.

Scans don’t always explain your pain. Pain is multi-faceted and very complex, it’s influenced by so many things.

The good news is that you are not broken, your back is strong and adaptable. The best thing to do is to gradually increase movement within your comfort zone, and slowly push through your comfort zone to rebuild confidence.

Let someone know they aren’t broken if they’ve had a similar diagnosis!

Address

Peterborough Road
London
SW63EF

Website

http://jcinjuryclinic.com/

Alerts

Be the first to know and let us send you an email when JC Injury Clinic posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Featured

Help Mind Body

Want your practice to be the top-listed Clinic in London?