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

19/06/2026

Spoiler. It's not bad luck. 💀

But if this is you, I say it with love. 🫶

17/06/2026

Some honest thoughts here on a lot of foot & ankle rehab

most of it completely undershoots the mark.

The amount of times I talk to runners and athletes who have rolled their ankle, been given some light theraband work and body weight calf raises and then they just go back to running or sport thinking the job is done until they end up sore again.

Because for most of these people, it's not even close.

Here's some things i believe you should be exploring.

Midfoot control, inversion and eversion capacity, loading the foot and ankle across varied shin and foot positions, change of direction, side to side work, and progressively building real tolerance through all of it.

If you find yourself stuck in that cycle of foot and ankle pain, doing the basics, feeling fine, and then getting hurt again

comment INJURYHELP below and I'll reach out about my 1-2-1 online physio & performance service

See you on the next one

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

15/06/2026

Still dealing with ITB pain every time you try to build your running?

Here's what I'd be focusing on to get on top of it (as a physio with 14 years experience helping runners)

Hit save so you can come back to these.

Quick note. This is a simple, social friendly overview of the process. There's always more nuance in person.

Seems obvious, but calm it down first before pushing into rehab. Reduce the main stressor, in this context for most of you guys reading this that usually running. You can't build capacity if you are sore.

Keep training what you can. Work around it. Other cardio, 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. Improving pelvic control and overall leg strength is a key part of most ITB rehab. This reel covers some of the drills I'd expect you to be working on.

Incorporate plyometrics as soon as you can. There are plenty of examples on my profile using different patterns and progressions, you can most likely do high straight knee variants sooner than you think, work into deeper yielding variations

Return to running gradually. Avoid down / uphills early on. These increase load through the knee and will often flare things up before you are ready.

Consider simple gait tweaks. A small increase in cadence (if identified as low) can go a long way in reducing load when running

If you're stuck in that cycle, like my approach and need my help getting back to consistent running

comment INJURYHELP below and I'll send you details on working together one to one.

🔗 Link also in bio.

14/06/2026

Some one had to say it 🤷‍♂️

The answer is rarely the massage gun, the supplements and/or the tib raises.

It's building the capacity your legs don't have yet.

12/06/2026

Most runners have no idea how strong they actually are.

Here's a 4-exercise home test to find out.

TEST 1. CALF CAPACITY

Single leg calf raises to failure
🔴 Under 15 = Needs work
🟡 15 to 25 = Acceptable
🟢 Over 25 = Nailed it

TEST 2. SINGLE LEG STRENGTH
Single leg sit to stand to failure

🔴 Under 15 = Needs work
🟡 15 to 25 = Acceptable
🟢 Over 25 = Nailed it

TEST 3. HAMSTRING + GLUTE CAPACITY
Single leg bridge to failure

🔴 Under 15 = Needs work
🟡 15 to 25 = Acceptable
🟢 Over 25 = Nailed it

TEST 4. EXPLOSIVE STRENGTH
Hop for distance - Measure from your toe on take off to your heel on landing.

🔴 M under 1.5m / F under 1.3m = Needs work
🟡 M 1.5 to 1.8m / F 1.3 to 1.5m = Acceptable
🟢 M over 1.8m / F over 1.5m = Nailed it

Drop your scores below. If you're hitting mostly reds then there is work to be done!

Strength has been shown to help runners with injury and performance.

Want a programme that helps to bridge the gaps? Comment RUNSTRONG and I'll send you the details about my runners strength programme (currently running 20% off all new sign ups to the application)

Hope this helps!

Make sure to follow .physio and my clinic .physio.clinic for more useful running tips and physio-led content.

31/05/2026

The Shin Splints Advice That Needs to Stop

If I see another run coach or influencer dishing out tibialis raises for shin splints I might actually cry.

And before anyone comes for me, let me explain why.

The tibialis anterior takes on a relatively insignificant amount of load when you run compared to the bigger muscle groups in the lower leg. So targeting it as the primary fix for shin splints makes very little clinical sense.

But it gets likes. And that's the problem.

To any young run coach or influencer finding their way on social media. If you are talking through topics outside of your scope, or sharing what worked for your shin splints as if it's clinical advice, you are not building trust. You are chasing vanity metrics and misinforming people who are genuinely struggling and looking for help.

You are far better off saying it is outside your scope and directing people to a professional who can properly assess them, rule in MTSS, and rule out more serious issues like tibial bone stress injuries.

And if you are on the receiving end of this advice, please question the credentials of whoever is delivering it. If they are not a qualified professional, stay well away.

Here's what actually matters for shin splints:

👉 Load management. This is number one. Most cases of shin splints are a direct result of doing too much, too soon, with not enough capacity to handle it. Before anything else, this needs addressing.

👉 A Progressive, well structured, consistent plan with appropriate deloads.
👉 Calf and soleus strength
👉 Overall lower leg strength / capacity
👉 Navicular drop and foot mechanics
👉 Lateral hip strength

Tibialis raises have their place. Shin splints is not that place.

Need help with your recurrent pain / injury?

Comment 'SHINPAIN' below and I'll send you a few ways you can work with me that can help you.

👉 12 week Foot and Ankle Resiliency Programme
👉 1:1 online rehab with me

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

26/05/2026

Runners are a funny bunch (me included). We'll spend hundreds on shoes, GPS watches, and training plans, all in pursuit of performance gains.

But ask us to spend 2 hours a week in the gym and suddenly it's a hard no, haha.
Here are the 6 types of strength work worth doing to help improve your running performance, efficiency and capacity.

Heavy, challenging isometrics
Yielding and reactive isometrics
Speed and power work
Calf strengthening
Barbells and compound movements
Isolated single leg strength

Looking for structure and accountability with your strength and plyometric training?

COMMENT 'STRONGRUNNER' and I'll send you the link to runstrong, my 12 week runner specific strength, plyometric and mobility programme you can do from home or the gym. Currently 20% off if you comment on this post.

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

23/05/2026

Ever been told your glutes are “switched off”?

Because I’ve had countless runners told that their turned off glutes are the cause of all their problems. Yet they can both abduct and extend their hip with pretty good power and capacity. Funny that.

Your glutes cannot switch off. If they did you’d literally be unable to stand.
What most people are describing when they say their glutes feel empty or disconnected is something completely different.

It’s an inability to load the glute effectively.

The glute does its best work in a hip hinge. Lengthening under load, controlling the movement from flexion into extension. And counteracting against relative abduction and adduction.

If you can’t isolate that hinge pattern, if you can’t feel the glute taking the load as you move into that lengthened position, it’s going to feel like nothing is working back there. Not because the muscle switched off. Because you have a poor relationship with the movement.

So before you do another clamshell, ask yourself whether you can actually hinge, load your hip in a deeper position, and feel your glute lengthen under tension.

That, from experience, I find to be a great starting point. Everything else comes after.
I’ve spent the last 14 years helping runners overcome injury and setbacks, so if you feel stuck with your rehab and need my help.

Comment ‘INJURYHELP’ below and I’ll send you more info about working with me 1-2-1 online.

Found this useful? Drop a comment and follow for more physio-led content for runners.

See you on the next one

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Gate 2 Lymm Marina
Warrington
WA130SW

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