SJC Physiotherapy

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

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

17/12/2025

MOBILITY ROUTINE - Here’s 10 minutes of movement for you to explore some position to help open up the hips / pelvis / spine.

Save & try it for yourself

15/12/2025

CALF PAIN | REHAB ADVICE

I work with runners week in, week out dealing with calf issues. That might be tightness during or after runs, recurring strains, or old tears that just won’t settle.

Here are a few key things i explore often with my 1-2-1 clients that are worth thinking about

Heavy slow resistance for the calf complex matters. Progressive loading of the triceps surae improves strength, load tolerance, and tissue capacity. This applies whether the issue is muscular or tendon-related.

Don’t ignore the other drivers of propulsion. If your calves are constantly overloaded, it’s often because the quads, glutes, or hip control aren’t contributing enough. When those areas underperform, the calf picks up the slack.

Consider Achilles involvement. Calf pain and Achilles symptoms often overlap. If there’s concurrent Achilles pain or stiffness, your rehab needs to account for tendon load tolerance, not just muscle strength.

Plyometrics matter. As soon as you can tolerate them, you should be preparing the calf for elastic loading. Start regressed if needed. Ankling drills, assisted or low-amplitude plyos, then gradually build intensity and speed.

There’s always nuance. Training history, load errors, fatigue, footwear, and tissue capacity all play a role. There’s rarely a one size fits all.

Hope this helps.
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Need support to get back to running pain free?

COMMENT ‘CALFPAIN’ or follow the link in my bio for 1-2-1 Online Physio & Rehab

An incredible year helping so many.This is just a small handful of real, honest wins from my 1-2-1 athletes. These conve...
12/12/2025

An incredible year helping so many.

This is just a small handful of real, honest wins from my 1-2-1 athletes. These conversations happen every single week. I just do not screen shot or save half as many as I probably should 🫣

Looking back on this past year and shifting mostly full time into the online space has been huge for me.

I will be honest. At first I was a little sceptical about online injury and rehab work and whether it could ever deliver the same results as in person ( as you may be thinking also ). But i can whole heartedly say, it does. And in a lot of cases it works even better.

The benefits of online rehab have honestly surprised me. Here’s what I’ve noticed:

• Better consistency because support is there throughout the week ( WhatsApp / App access to me )
• Clearer guidance with real time feedback on technique and progress ( video uploads )
• Faster adjustments when symptoms change rather than waiting for the next appointment
• More accountability through session uploads and check ins ( you can’t hide behind a sheet of exercises )
• A plan that fits their life and training environment instead of a clinic only snapshot

It means rehab becomes more accurate, more adaptable, and more personalised to the person, not just the injury.

And the accountability is next level. You show up, do the work, record your sessions or you do not. If it is not uploaded then there is no way to blag it 🤪

I always tell my athletes and clients that I can show them the door, but they have to walk through it.

It has been an incredible journey and I am excited to keep this momentum going into 2026, to everyone that’s been a part of this journey and trusted me with your health / recovery / performance .

THANK YOU!
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If you have read this far and you are dealing with injuries, pain, or setbacks

DM me INJURYHELP and I will send you more info on my 1 2 1 physio and rehab.

If you want to push your performance in 2026 and need structure with your running

DM me RUNHELP.

All links are also in my bio.

09/12/2025

How to build stronger knees

Outside of the conventional strength work here’s a few extras i usually get athletes focusing on.

1️⃣Don’t just load isometrics at a 90 degree angle. Use positive and negative shin angles to build strength in the other ranges your knee actually has to tolerate.

2️⃣Slow eccentric quad work is one of the best things you can add. It builds control, tendon capacity and confidence when the miles get longer.

3️⃣ Train lateral and cross body movements. Moving in and out of your base of support improves control, stability and load tolerance in a variety of positions, not just for your knees but hips / ankles.

If you want stronger knees for 2026, start here and stay consistent.

Need help with knee pain that’s lingering or limiting your training?

COMMENT ‘INJURYHELP’

and I’ll send you details on working with me 1:1.

Follow .physio and my clinic .physio.clinic for more useful physio led content.

08/12/2025

Runners Body Weight Strength Session

Not every strength session needs a gym. If you are travelling, busy, or without equipment, body weight work can still give you a useful stimulus for maintenance and help keep your running consistent. These routines fill the gap on the days where life gets in the way but you still want to look after your body.

Here is the routine I demoed in the reel

• SL Wall Sits 60 seconds per side
• Long Lever Bridges 60 seconds per side
• Squats up to 25 reps slow tempo
• Low Lunge Pulses 60 seconds per side
• SL Soleus Calf Raise up to 20 reps per side
• RDL Lunge to Knee Drives 8 per side
• Side Plank Abduction Leg Lifts up to 15 reps
• Copenhagens up to 60 seconds per side

Save this for the days you want to keep moving without overthinking it.

⸻

If you have goals for 2026 and want more structure with your running and strength, I can help.

💻 Comment 'RUNHELP’ and I will send you the application and you can book your free 30 minute call to discuss things in more detail before prices increase in 2026.

07/12/2025

You’re handling it really well…

04/12/2025

ACHILLES REHAB - Common mistakes.

Achilles pain is one of the most frustrating and stubborn issues in running. If it’s not managed properly, it can hang around for months or even years.

From working with runners every day, these are some of the biggest mistakes I see.

• Relying on passive treatments alone
Massage, shockwave, needles etc might ease symptoms short term, but they don’t build a stronger or more load tolerant tendon.

• Using isometrics without a progressive plan
Isometrics are great for adding strain to a tendon, which is exactly what’s needed to drive adaptation. But you aren’t loading with correct intent and don’t have a clear progression, they will leave you disappointed.

• Only focusing on the Achilles and calf
The Achilles needs attention, yes but ask why it became overloaded in the first place. Any old injures? Are the other big muscle groups performing well?

• Skipping plyometric progressions
Strength work alone does not prepare the tendon for running. Plyometrics bridge the gap between gym-based loading and the ability to store and release energy with each step.

• Ignoring metabolic health
Tendons don’t recover in isolation. Nutrition, sleep, stress, hormones, and overall energy availability all directly influence tendon health and recovery.

COMMENT “INJURYHELP”

If you want 1:1 support to overcome Achilles pain and return to running pain free.

03/12/2025

SHIN SPLINTS REHAB (Medial Tibial Stress Syndrome)

I’ve seen (and rehabbed) a lot of shin pain over the years.

The patterns are pretty consistent, even though the fix is never identical.

Here’s, from my experience, what tends to help.

First, you have to manage the load.

For most runners, the aggravating factor is running itself. That doesn’t automatically mean stopping all together, but it does mean pulling volume and or intensity back to a level your legs can tolerate without flaring things up. ( depending on severity and presentation full rest and cross training alternatives might be best )

Then you rebuild capacity, properly.

That’s progressive loading through the lower leg using isometrics / isotonics etc. Early on, flexed ankle (dorsiflexed ), knee over toe positions can feel grumpy, if so start more neutral and earn those ranges over time.

One big mistake I see is not zooming out with the rehab.

Just because the pain is in the shin doesn’t mean tib raises are the answer. The shin bone ( tibia ), and its thin out layer of bone (periosteum) is reacting to excessive load coming from that area. There’s many factors to how we distribute load through our leg but building strength throughout our soleus, quads, glutes etc all play their role in propulsion / store and releasing energy.

Another common issue is skipping rehab steps.

Pain settling is not the same as being ready. Too many runners go from basic calf / leg work straight back to running and miss the later-stage rehab process . This is where plyometrics come in. Progress them just the same as your strength work. Gradual , over time.

And finally, running needs to come back gradually.

No 0 to 100. Run-walks, controlled progressions, and patience. Manage your pace, avoid gradients to begin with and build both extremely slowly.

As I say often, there is no one size fits all. What works depends on your history, your training load, and where your current capacity sits.

If you want help figuring out what your return to running should look like,

comment ‘SHINPAIN’

and I’ll send you more info about working with me 1:1.

02/12/2025

10-minute mobility.

Save it.
Use it.
Thank me later.

This is the stuff that adds up over time.
Keeps your body moving well, supports your running, and makes training feel smoother week to week.

Follow me for simple routines that help you move better, run stronger, and stay consistent.

Address

Gate 2 Lymm Marina
Warrington
WA130SW

Opening Hours

Monday 7am - 8:30pm
Tuesday 7am - 8pm
Wednesday 7am - 8pm
Thursday 7am - 8pm
Friday 7am - 8:30pm
Saturday 8am - 1pm

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