SJC Physiotherapy

SJC Physiotherapy Sam Caddick
I help runners with injury & performance
Physio with 14 years in the game 💪🏻
DM ‘INJURYHELP’ to get started ⬇️
(9)

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

07/05/2026

Hip mobility for runners. Simple, quick, repeatable at home.

Steal these. And if you want more ways to help your body feel less stiff, more mobile and strong?

Comment HIPS and I'll send you more info on why my runners strength and mobility programme could help you, plus 20% off the app. How good is that?

And as always make sure to give us a follow for more useful running tips and physio-led content.
physio and .physio.clinic

See you on the next one legends!

05/05/2026

Overrated or Underrated? A Running Physio's Honest Take on 4 Big Topics

Runners have some strong opinions on these four topics.

Some of them are wrong.

Injury prevention. Recovery. Glute strength. Tight calves.

I gave my honest take on all four, do any of them surprise you?

Watch and let me know if you agree/disagree

Follow .physio and .physio.clinic for more useful running tips and physio-led content.

03/05/2026

RUNNERS UPPER BODY. Does this make me a hybrid athlete now? 😅

Most runners skip upper body work entirely.

Arms, shoulders, chest, back. All seen as unnecessary extras when you're in the middle of a training block. Because let's be honest, nobody is running a PB because their biceps look good in a singlet.

But your upper body doesn't just sit there while you run. It drives your arm swing, which influences your stride / running economy.

It can also helps stabilise your trunk, keeping your form together when fatigue sets in.

And the carry over goes beyond running. Lifting your kids, moving heavy stuff, other sports, everyday life. A stronger upper body makes all of this a lot easier.

Here’s some ideas for you to add in to your own routine.

6-10 reps x2-4 sets is a simple place to start.

Follow .physio and .physio.clinic for more tips and content.

28/04/2026

5 REASONS YOUR KNEE PAIN ISN'T GETTING BETTER

Whether you're dealing with runner's knee (patellofemoral pain) or ITB syndrome, these mistakes apply to both. And they're probably why you're still stuck.
Mistake 1. Foam rolling and massage gunning the outside of your leg.

This one is more specific to ITB syndrome. It feels tight so you smash it. But ITB pain is not a tissue problem. It's a load problem. No amount of rolling is going to change that.

Mistake 2. Not training your lower limb strength consistently.

Bilateral and single leg work. Non negotiable for both conditions. A weak lower limb cannot handle the repetitive demands of running. Simple as that.

Mistake 3. Rushing your rehab and skipping stages.

Feeling better is not the same as being ready. Skipping stages because your pain settled is one of the most common reasons runners end up back at square one, with either injury.

Mistake 4. Being inconsistent with your running volume and intensity.
This flows directly from mistake 3. If your training load is all over the place, your knee never gets the chance to adapt properly.

Mistake 5. Neglecting the basics.
Sleep, nutrition, stress, recovery. This accounts for more of your progress than any exercise protocol. Get the 99% right and everything else works better.
Both of these injuries are manageable. But you have to stop making it harder than it needs to be.

Comment 'KNEEPAIN' and I'll send you info on working with me online to overcome this issue for good.

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25/04/2026

Most runners don't need a long warm-up before every run.

But going straight from a desk to a hard session? That's where things start to fall apart.
This is the routine I use before faster efforts or on days I've been sitting for hours. A few minutes to get blood flowing, open up the joints, and get the key muscles firing before you hit the road.

Nothing complicated. Just effective.

Save this and try it before your next session.

Follow for more tips and content.

23/04/2026

TENDON REHAB ADVICE

Isometrics are great. I will never argue against them.

Easy to load, easy to repeat, hard to get wrong. For tendon rehab especially, they have a genuine place and real value.

But here is the problem I keep seeing.

People do isometrics, pain settles, they feel good. Then they try to return to something more demanding and the tendon flares straight back up. So they go back to isometrics. Pain settles again. And the cycle repeats.

Sound familiar?

The issue is not the isometrics. The issue is the lack of progression and the way people are thinking about tendon rehab as a whole.

Two things need to change.

One. Isometrics still need to progress.

Longer holds. More load. Harder variations. Faster overcoming isometrics at a hard or near maximal effort. If you are doing the same hold at the same weight for the same duration week after week, you are not progressing. You are just managing.

Two. Stop thinking in steps. Start thinking in dials.

The biggest mistake in tendon rehab is treating it like a linear checklist. Isometrics first, then isotonic work, then plyometrics.

It does not work like that.

Think of each category as a dial with its own volume you can turn up or down depending on where you are in your rehab.

Early stage, your dial might look something like this:
👉 Isometrics: high volume, the foundation of everything right now
👉 Isotonic: low volume, introducing it carefully
👉 Plyometrics: minimal or none yet

As you progress, those dials shift:

👉 Isometrics: 15 to 20%, still in the background but no longer the focus
👉 Isotonic: dominant, building genuine strength through range
👉 Plyometrics: coming in, starting to prepare the tendon for real demands

And then they shift again as you move closer to full return to sport or running.
The tendon needs all three. The skill is in knowing how much of each, and when.

If your tendon rehab has stalled or you keep hitting the same wall and want long lasting results.

COMMENT 'INJURYHELP' below for more information about working with me 1-2-1 to overcome your tendon issue.

Follow .physio and .physio.clinic for more tips and content

17/04/2026

That nagging tight feeling in your calves after runs doesn't always mean they need stretching.

Most of the time it's actually a sign of fatigue or overload. Your calves are simply working harder than they can currently handle.

What helps long term is building capacity. Think progressive calf raises, soleus loading, plyometrics, and making sure your training load isn't spiking too fast.

But let's clear one thing up. Your calf complex is challenged best with a straight knee. So if you're going to do one thing consistently, buy some lifting straps (your grip will give out long before your calf does) or get into that Smith machine and load it heavy.

Bent knee does not challenge your soleus more than your gastrocnemius. What it may do is expose your calf and knee to a variety of shin angles, which adds variety that can transfer nicely into your plyos and running.

Note: I'm demonstrating a variety of positions here with light weights because I'm talking to camera and can't get my words out half the time. There are about 20 takes of each position. Don't think "oh Sam's using an 8kg dumbbell, so will I." No. I'd normally be doing this with 34 to 36kg and lifting straps.

Stretching might give temporary relief. Strength is what gives you lasting change.
Struggling with calf pain or stiffness?

Comment INJURYHELP and I'll send you details on working with me online one to one.

Link in bio for my Foot and Ankle Resiliency Programme too.

Follow .physio and and my clinic .physio.clinic for more tips and content.

This is general information, not personal medical advice. If you're dealing with an injury, get it assessed properly.

15/04/2026

This shocked me!

ran a poll on my story recently around plyometric training. Of the 410 of you who answered, 40% said they were scared to start incorporating weekly plyometrics into their routine. 32% said they don't train them at all.

That's 72% of you not doing this style of training 😱I found that number quite surprising.

I don't know if it's because people think it's a younger person's thing. Whether it's intimidation in a gym environment. Or whether you see influencers doing big, powerful jumps from all kinds of heights and think there's no chance you could do that.

As a physio with 14 years experience i'm here to say (unless you have specific reasons/ significant health complications ) you can.

The key is just starting and taking it really slow to begin with.

Start with simple hops, skips, and pogos, then layer in more demanding movements like broad jumps, triple hops, and single leg bounds once you've built up your tolerance and capacity. This can take months.

You do not need to do 45 minutes of plyometrics in a single session. Incorporating 2 or 3 movements after your warm up, around 10 to 15 minutes, consistently, is more than enough to see real improvement.

And if you're reading this thinking you just need a clear structure and plan to start?

My 12 week runstrong has plyometric training laced into phases 2 and 3. It's suitable for all levels, no matter where you're starting from.

Currently running 20% off anyone who signs up to the app.

Follow for more useful running content

13/04/2026

14 years as a physio. And one of the most common things I see isn't a specific injury.

It's people who have quietly beaten themselves up for not doing enough.

Here's what I actually know after working with runners and active people for over a decade.

Only around 20–25% of adults meet the recommended guidelines for both aerobic and/or strength training each week.

If you're doing both consistently, you're in the minority.

The problem is social media has completely distorted that reality.

You open Instagram and you're watching someone log a 180km week. Daily sessions. Perfect meals. Back to back blocks. And it looks like the baseline.

It's not. That's their job.

Coaches, physios, nutritionists, no 9-to-5. Their entire day is structured around training and posting about training.

Most of the people watching that are fitting runs around full time work, family, life. And then feeling like they're falling short.

I see where that pressure ends up. Every week in clinic. Overtraining. Burnout.

Injuries that didn't need to happen. People who stopped enjoying the thing they started because they genuinely loved it.

That's not a healthy relationship with sport.

So if you're showing up consistently, doing your sessions, staying strong, keep going. You're doing better than you think.

And rest is not a reward for working hard enough. It's part of the work.

Share this with someone who needs to hear it. 👇

Follow .physio for more tips and content.

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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