SJC Physiotherapy

SJC Physiotherapy Sam Caddick
I help runners with injury & performance
Physio with 14 years in the game 💪🏻
DM ‘INJURYHELP’ to get started ⬇️
(7)

Owner .physio.clinic | 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

23/03/2026

If your runner's knee keeps coming back, this is probably why

Strengthening around the knee and hip is a big piece of the puzzle. BUT how you load it matters.

For example deeper knee bend position puts extra stress through the kneecap so early on whilst this area is sore, it’s probably not smart to excessively load this area. Instead minimise for a while and gradually work them back in as things settle.

Hip and pelvis strength & control can also play its part, but as with all of this stuff , it really does depend if this is an area you truly need to improve or not ( that’s what testing is for)

And a lot of rehab ended up centered around just hammering the knee itself as thats the sore point but the truth is though…

What matters most is figuring out why YOUR knee is struggling in the first place. Rehab isn't one-size-fits-all and it certainly isn’t always about adding more.

It usually comes down to:
→ Training load and volume management
→ Recovery habits
→ Finding and fixing your specific weak links
→ Finding others ways to offload the sore areas early on ( orthotics, shoe choices, modifying activities )

Sort those out, and you give yourself the best chance of actually staying pain free long term.
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Struggling with a recurrent knee issue and know you need help?

👇 Comment 'INJURYHELP' and I'll send you everything you need to know about working with me 1-2-1 online — and how to book your call.

19/03/2026

and not a b***y band in sight....

This may trigger a few people but the amount of runners I see faffing around with bands thinking that's going to build strong glutes is scary.

Here's some research that may get you thinking differently.

This study ranked common glute exercises by the actual muscle forces they produce. (PMID: 36918403)

The winners?

→ Loaded split squat
→ Loaded single-leg RDL
→ Loaded single-leg hip thrust

The banded side step and side-lying leg raise? Bottom tier for glute max force and middle tier for glute med forces

Do not get me wrong banded work definitely has its place — early rehab, reactivation, warming ups, as a high rep finisher.

BUT if you're using them as your primary glute work and wondering why nothing's changing, this is why.

The study also found that peak glute force happened at maximum muscle length — meaning full range of motion matters just as much as the load you're lifting.

So if you want to actually strengthen your glutes for running:

✅ Load them properly
✅ Work through full range
✅ Prioritise hinge-based movements

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If you're looking for more ways to strengthen your lower limbs for running, my twelve week three phase strength play and mobility plan could be a perfect fit for you.

COMMENT 'STRONGRUNNER' to learn more.

Follow for more useful running / physio based content.

18/03/2026

"What should I stretch before my run?" 🏃

Honestly? Nothing.

And a peer reviewed systematic review backs me up.

Static stretching before a run = -3.7% performance
Dynamic movement before a run = +1.3% performance

Held that stretch over 60 seconds?
That deficit jumps to -4.6%.
(PMID: 26642915 )

You're potentially making yourself slower before
you've even got out there.

What your warm up should look like:
↳ Full movement patterns like lunges / squats
↳ Dynamic Movements To get the heart and lunge working
↳ Plyometric to fire the nervous system / tendons

It needs to be activated. Loaded. Ready.

NOTE: Interesting if you do like stretching then if you do dynamic work AFTER the static stretching it potentially reverses the negative effects of said stretching.. but there is no superior ROM gains over static stretching over dynamic movements... makes you ask the question why bother static stretching in the first place? Whats your thoughts?

17/03/2026

Run in one direction. Train in all three.

I feel this is common knowledge, butttttt i still see a lot of runners ignoring this and it's quietly holding a lot of runners back.

When you run, your body isn't just moving forward , it's managing 3 planes of motion:

➡️ Sagittal plane — forward propulsion, foot, knee and hip drive
➡️ Frontal plane — lateral stability through your ankle, hips and pelvis
➡️ Transverse plane — rotation through your trunk, hips and feet

The problem is that most running training is almost entirely forward and back in nature (sagittal plane). Forward lunges, squats, deadlifts. All immensely useful, but all predominantly in one plane.

That means the muscles and movement patterns responsible for frontal and transverse control end up undertrained. And our ability to side bend, twist and rotate from an ankle, hip and ribcage perspective is immensely valuable to your overall movement mechanics, fluidity, efficiency and control.

The body compensates when it isn't confident moving through patterns it isn't familiar with or can't control, and this CAN, not will, lead to a reduction in overall performance and/or injuries down the line.

SO its worth chucking in some twisting, side stepping, bending variations also. Plus it's hella fun!

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Need help with a programme that structures this into your weekly routine?

👇 COMMENT 'STRONGRUNNER' and I'll send you everything you need to know about my 3 phase runners strength, plyometric and mobility programme.

14/03/2026

Knee pain every time you run? It might be PFPS. 🏃

Patellofemoral Pain Syndrome is the most common overuse injury in runners it’s responsible for up to 40% of all running-related injuries.

It’s especially common if you’ve recently:
↳ Increased your mileage too quickly
↳ Added hills or elevation
↳ Returned from a break and jumped back in

And ladies, unfortunately this one is more likely for you.
Research shows women are 2x more likely to develop PFPS than men, accounting for 62% of all cases.

Here’s what I want you to know though, this is one of the most treatable running injuries out there. But the approach matters.

Stretching and foam rolling? Can be helpful early on to manage symptoms. But as a long-term strategy? Most likely not.

Research suggests multimodal approaches to work best, meaning focusing on a wider scope. Education, activity modification and hip & knee strength / progression.
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Struggling?

I work 1-to-1 with runners online — physio, rehab &
return-to-running coaching.

👇DM me ‘INJURYHELP’ and let’s get you back out there.

12/03/2026

Home Rehab Drills for ITB Injury

Early to mid-stage strategies for a long-term fix.

If you’re dealing with ITB pain, we need to look beyond just “stretching the side of the leg.” True resolution comes from building a robust foundation of hip rotation, lateral strength, and dynamic control.

I’m currently exploring several key areas that I find essential for a permanent return to running:

• Hip Rotation & Control: Improving the controllable range of your hip joint ( if needed )

• Lateral Hip Strength: Building the capacity of the glute medius and minimus.

• The ‘Hip Lock’ Position: Mastering pelvic stability during the single-leg stance.

• Yielding Plyometrics: Safely introducing load and tolerance to more rapid movements.

• Frontal Plane Patterns: Increased exposure to side-to-side motion.

Need help with a persistent running injury?
I offer 1-to-1 Online Physio, Rehab & Return-to-Running coaching.
• Comment “INJURYHELP” on this post.

• Or click the link in my bio to book a free discovery call.

Follow .physio for more useful running content.

10/03/2026

The first 50 people to use code 'RUN50' will get 50% OFF my 12-week, 3-phase Runners Strength & Mobility Plan.

To learn more and sign up, comment 'STRONGRUNNER' below or click the link in my bio. 🔗

I’ve seen it happen hundreds of times now... 📈

Watching runners in this community go from "just getting through the miles" to actually feeling powerful on the road is the best part of what I do!

This 12-week, 3-phase program is the exact system I use to help people crush goals they thought were out of reach. Are you ready to be next?

09/03/2026

Before you dive onto the sofa, collapse, and fall into a post-run coma... give me 5 minutes. 🛋️💤

Here's some movements you can explore to stretch off all the key areas post run.

Kneeling Toe Extensions: Helps with tension in the plantar fascia and big toe.
Kneeling Hip Thrust Isometrics: Use a tolerable hold to open up the hip flexors & quads
Lunge Reaches: Opens up the hamstrings, hip flexors, quads & Mid Back.
Downward Dog Calf Pulses: A dynamic way to stretch our the calves and achilles.
Closed 90/90 Hinges: Works into the hip rotators
Deep Squat Holds: Global movement.

Fond this useful? Follow for more useful running content

05/03/2026

"I just need to crack my back & stretch out my hamstrings" 🚩

If you’re stuck in a cycle of foam rolling, spinal "adjustments," and using a massage gun just to get through your weekly mileage, we need to look at the bigger picture.

The reality? Lower back pain in runners is rarely a "structural failure." Your spine isn't "out of place." More often than not, it’s a capacity issue. Running is essentially a series of thousands of small jumps. If your body isn't absorbing and passing that force through your legs efficiently, that energy has to go somewhere. Usually, the lower back is the one left picking up the slack.

Think about the whole system, not just the spine. 🧠

Instead of hyper-focusing on the painful area, we need to look at the key players that dictate how you move well:

The Rib Cage & Pelvis: Are they working together to manage your positioning, or is your back taking the brunt of every breath and stride?

Hip Control: Running is all about managing rotation. If the hips aren't stable, the lower back often tries to do their job for them.

The Muscle Groups of Propulsion: Your calves, quads, and glutes are your main drivers. If they aren't doing the heavy lifting, your lower back is next in line to deal with those massive forces (up to 8x your body weight!) with every single step.

The Return-to-Running Strategy:

1️⃣ Mobility & Movement: Finding ways to move that settle the pain and get your rib cage, spine, and hips feeling fluid again.
2️⃣ Building Capacity: Moving into specific loading. We need to make sure your legs and trunk are strong enough to handle those high-impact forces, mile after mile.
3️⃣ Graded Exposure: A smart, step-by-step return to your normal volume. We build your tolerance back up systematically.

Stop chasing temporary relief with foam rollers and "cracks." You need to build a body that’s actually ready for the demands of your training.
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Ready to bridge the gap from injury back to your best running?

COMMENT 'INJURYHELP' for details on my 1-on-1 Physio Rehab & Return to Running service. Let’s get you back on the road. 🏃‍♂️⚡️

04/03/2026

Runners Knee (PFPS) Early to Mid Rehab Advice

If your knee cap pain ramps up every time you run, you’re likely dealing with Patellofemoral Pain Syndrome (PFPS).

Typically, deep knee bends are the enemy early on because they crank up the stress behind the kneecap. That’s why these 4 drills focus on mid-range positions (around 90° or less). We’re looking to build tolerance and strength without flaring you back up.

The Golden Rule: Use these as a guide, but find the angles that feel ‘safe’ for your body right now.

WHAT’S THE NEXT STEP?

Building tolerance here is just the beginning. To get back to full-pelt running, we eventually have to bridge the gap into high-load, explosive movements. Check out my recent posts for more advanced rehab options and how we progress these into the later stages.
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NEED A PLAN TO GET BACK TO RUNNING MILES CONSISTENTLY?
Tired of the "rest and hope" method? I work 1-2-1 with runners to bridge the gap between injury and PB’s.

👇 Comment ‘INJURYHELP’ and I’ll send over the details on my 1-2-1 Online Physio Rehab Service.

04/03/2026

"I’ll just run through it..." 🚩

If that’s the lie you’re telling yourself while your shins are screaming, we need to have a quick chat. Because you are playing a high-stakes game with the Bone Stress Continuum, and the bone usually wins.

Medial Tibial Stress Syndrome (MTSS) aka shinsplints isn't just a "tight muscle" you can foam roll away or a weak tibialis anterior 🫠

It’s an overloading issue.

If you keep hammering the same load that triggered the pain, it doesn’t just "go away."

It usually just bubbles along until it hits a breaking point… literally ( bone stress enters the chat )

What some of the research suggests could be factors to consider are…

Foot Mechanics: Things like a significant "navicular drop" (flatter foot posture) may increase tibial stress.

Hip & Pelvis Control: A lack of lateral hip control can influence thigh position and lead to more tibial stress.

Leg Girth: There’s a link between thinner legs and MTSS. Guess it makes sense to build stronger / thicker legs to deal with more stress and load ( this is how I interpreted this anyways )

Progressing too quick : A sudden spike in hills, intensity, or weekly volume. Simply these factors significantly increase bone stress. This repeated continuously means the bone starts to break down fast than they can adapt.

Rehab structure to help guide you.

First deload,seems obvious, but it’s amazing how many don’t do this properly. Significantly reduce your running, speed, intensity. settle the stress response first, you need inflammation & pain to settle and healing to properly occurs before you can begin to reload and stress positively.

Build Capacity where you need it: considering the above factors, build strength & control where it’s needed. And unless you have a foot drop you don’t need to do tib raises.

Return to performance: Often done incredibly poorly. A progressive return to running, including plyometrics, to safely get you back to running pain free for the longer term. please don’t rush this part!!!

Need my help?

Comment INJURYHELP and I’ll send you the details on how to apply for my online 1-on-1 physio, rehab & return to running.

Address

Gate 2 Lymm Marina
Warrington
WA130SW

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

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