SJC Physiotherapy

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

02/02/2026

Achilles tendinopathy hanging around?

If it flares every time you build your running back up, here’s the bit most runners miss 👇

Most of the time it’s a load tolerance issue.

Short term relief only gets you so far.
Stretching, massage, a few days off…
It settles, then comes straight back.

The goal isn’t to chase pain relief.
It’s to build an Achilles that can tolerate training again.

A simple framework I use with runners.
This isn’t a strict step-by-step plan, it’s a graded return.
You’ll tolerate different elements better at different stages, so dose each to suit you (rough reps + sets below).

Isometrics
4–5 sets starting at 30s, building to 2 min+
Good early exposure, hard to mess up, build tolerance over time
Insertional pain? Stay around neutral, no heel drops.

Heavy slow calf work
3–5 sets of 4–8 reps
Heavy. Slow. Progress load gradually.

Eccentrics
Up with both, slow down on one (4–8s lower)
3–5 sets of 4–8 reps, add load as soon as tolerated.

Top-end calf strength
Lower tendon strain position
A useful adjunct to maintain calf capacity and confidence.

Plyometrics
Start with short, snappy contacts
Progress to higher output once tolerance is there.

There’s nuance in all of this, but the principle stays the same:
tendons adapt to progressive load.

I’ve spent the last 14 years helping runners through injuries like this.
If it keeps coming back and you’re fed up of winging it…

Link in bio for 1-to-1 online physio + rehab coaching
Or comment INJURYHELP and I’ll message you 👊

01/02/2026

You don’t need long routines or fancy drills to feel better when you run.

10 minutes of the right movements, done consistently can goes a long way.

A little mobility done well and done often beats the occasional intense session every time.

Follow .physio for more physio led running content

01/02/2026

Runner’s 10 Minute Mobility Routine

You don’t need hour-long routines or complicated movements to make a difference. Just 10 minutes of the right movements, a few times each week, can keep your body moving well and your stride feeling easy.

Consistency wins, a little mobility done often will always top trump high intensity every so often.

If you want more ways to improve your running and overall strength & fitness then comment ‘RSP’ and I’ll send you more info about my runstrong programme.

Follow .physio and my clinic .physio.clinic for simple, effective guidance that helps you move better and run stronger.

30/01/2026

Still dealing with ITB pain every time you build your running? This is what I’d focus on in 2026

Hit save so you can come back to these drills and reminders.

Quick note: this is a simple, social-friendly overview of the process.

• First, calm it down. Reduce the main stressor (usually running) before trying to push rehab. You don’t build capacity on top of irritation.

• Keep training what you can. Work around it. Use other cardio options and varied strength work. Just because you can’t run doesn’t mean you stop getting fitter or stronger.

• Build capacity through the hip and thigh, especially hip abductor strength. There’s always nuance, but improving pelvic control and overall leg strength is a key part of most ITB rehab. This reel shows some of the drills I’d expect you to be working on.

• Plyometrics help bridge the gap between rehab and running. I’ve got plenty of examples on my profile using different patterns and progressions.

• Return to running gradually. Avoiding down hills, or excessive gradients early on. These increase load through the knee and can often flare up symptoms before your capacity is ready.

• Consider simple gait tweaks if needed. Often a small increase in cadence can help reduce the stress pattern.

Need help fixing your ITB properly and getting back to consistent running?

Comment INJURYHELP and I’ll send you details on 1-to-1 online rehab with me.

🔗 Link also in bio.

25/01/2026

Medial Tibial Stress Syndrome (MTSS) - AKA Shin Splints

The useful thing to know with MTSS is It’s basically an overloading related issue.

It sits on the bone stress continuum, which means if you keep forcing through the same load that triggered it, it doesn’t just “go away”… it normally just keeps bubbling along, or gets worse.

So rehab is about managing the stress response first…

✅ Deload enough to settle it then reload properly so the shin can actually tolerate what you are asking of it.

There’s also a few risk factors that show up in the research, things like, navicular drop (flatter foot posture), reduced lateral hip strength / control and overall leg girth / strength.

So rehab should centre around:
1. reducing the stressor (usually running load, hills, intensity, volume)
2. rebuilding capacity gradually (foot, calf, hip and whole leg strength)
3. returning to running progressively, not jumping straight back into normal training

I’ve also touched on plyometrics towards the end…
but honestly, that deserves a whole separate post because that bridge back to impact is where a lot of people get it wrong.

If you need help applying this to your own shin splints and return to running, comment INJURYHELP and I’ll send you info about applying to work with me online.

22/01/2026

Hip tightness and pain isn’t always because your hips “need stretching”…

Most of the time it’s because they’re not coping with the load you’re asking them to handle.

So if you’re constantly chasing relief with foam rolling, pigeon stretches, or a massage gun…
and it keeps coming back…

That’s usually a strength and capacity problem, not a flexibility problem.

You need hips that are stronger, more resilient, and better at tolerating running volume, hills, gym work, long days on your feet etc.

These are a few of the drills I’d be working into your week.
They’ve helped me and a lot of the runners I work with.

If your hip pain or tightness keeps lingering, comment INJURYHELP and I’ll send you details on working with me 1:1.

21/01/2026

⭣ Runners 10 Minute Mobility

You don’t need long or complicated routines. Just 10 minutes of the right movements, done a 3-5 times a week, can keep your body moving better and your stride feeling smoother.

It’s about consistency, not perfection. A little mobility work is far better than no mobility work!

If you found this useful, follow .physio and my clinic .physio.clinic for more physio led guidance that will help your running and wellbeing!

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Gate 2 Lymm Marina
Warrington
WA130SW

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Tuesday 7am - 8pm
Wednesday 7am - 8pm
Thursday 7am - 8pm
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