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SJC Physiotherapy

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SJC Physiotherapy

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

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

31/10/2026

Last year Mia missed sub 2 at the Great North Run by 40 seconds. 40 seconds!

When Mia got in touch in June she was struggling with pain at the front of her right kneecap. Runner's knee, a really common issue amongst female runners.

Every time she ramped up her mileage and speed it would get sore, and it was getting worse. And she was already doing a lot to try and help herself! She'd cut back her load, was in the gym twice a week and swapping some runs for the bike. BUT every time she built her running back up the knee would flare again, and with the GNR only 3 months away she was getting worried.

So first we worked out why her kneecap was getting overloaded, then built on what she was already doing. Isometrics in the ranges her knee could tolerate, avoiding deep knee bends early on, then full range strength through her quads, glutes, hamstrings and calves. We appropriate we added in plyos, starting with straight-knee vatiations like pogos, progressing into deeper tier work as be built out her return to running.

Fast forward to September and all that hard work paid off. Mia crossed the line at the Great North Run in 1:58:59. Not only pain free but hitting her Sub 2 target! Then a month later she ran a 50:16 10k PB side by side with her dad, which might be my favourite bit of the whole damn thing!

She's now signed up for a full marathon and has the tools to battle it on her own.

Mia, thank you for trusting me with your health & performance! t's been a pleasure.

Have a swipe through to see what we worked on. Everyone's different, so every plan is built around the person.

If you're fed up of being held back and not hitting your running goals, whether that's a sub 2 half or your first 5km, that's what I've spent the last 14 years helping people with.

👉️ COMMENT "INJURYHELP" and I'll send you more information about working with me 1-2-1 online!

Follow .physio & my clinic .physio.clinic for more 🏃‍♂️

30/10/2026

Spiking your running volume, relying on passive treatments, running your easy runs wayyyy too fast, avoiding strength work... no no noooo 🙅‍♂️

Deloading and gradually building your running volume back up, calf & soleus strength, lower limb strength, good recovery, a realistic and progressive running build and leaving your ego at the door... yes yes yesssss ✅

Do you agree?

If you're fed up with being injured or trying to botch-job your own shin rehab, that's what I've spent the last 14 years helping people with.

👉️ COMMENT "INJURYHELP" and I'll send you more information about working with me 1-2-1 online to overcome your issues and get back to running pain-free!
physio

28/10/2026

Be honest, how many of you have had this conversation with yourself / physio 😅

Shins flare up again, so it's another massage, blame the carbons or 100 tib raises a day because someone on Instagram said so.

Then when i ask if they've actually been doing the rehab program I set them... there is this confused 'hmmm'

Stop wasting your money and time.

I get it, the quick fixes feel like you're doing something. And the passive treatments are easy because well, you just lay there.

BUT more often than not your shin splints (MTSS)will keep coming back because the load is far greater than what your legs can currently handle.

So initially you need to bring your running volume and intensity down a bit, keeping your easy runs actually easy, and consistently building strength through a progressive rehab program over a good few weeks / months not days.

Tib raises aren't bad by the way, they can strengthen the tibialis anterior. However, is there any clinical weakness in this muscle group to warrant this being the primary cause, 14 years as a physio and i can strongly say, i never note tibialis weakness being the potential cause. So doing 100 a day doesnt seem logical, just because its the 'shin muscle'.

NOTE: Shin pain can present in very different ways, i did a post recently explaining that you shouldn't assume all shin pain is MTSS ( shin splints.There are far more worrying diagnosis like tibial bone stress than need to be ruled out.

Go get assessed in person or online by a professional!

If you're fed up of being injured and winging your own rehab, that's what I've spent the last 14 years helping people just like you with, getting back to the running they love, pain-free.

👉️ COMMENT "INJURYHELP" and I'll send you more information about working with me 1-2-1 online to overcome your issues and get back to running pain-free!

Follow .physio & my clinic .physio.clinic for more 🏃‍♂️

26/10/2026

Patella tendon pain that keeps flaring up every time you try and up your speed or mileage? 👇

I’ve put the whole progression in the slides, from where I’d start when it’s sore right through to the jumping and getting back running. So have a swipe through.

The one thing I’ll add. Most people don’t fail their tendon rehab because they picked the wrong exercises, they fail because they give up after 3 weeks when it’s not “fixed” yet. Tendons take months to adapt, so be patient with it BUT keep chipping away.

And if you’re fed up of being injured & trying to botch-job your own rehab, well then that’s what I’ve spent the last 14 years doing, helping people just like you get back to running pain-free.

COMMENT ‘INJURYHELP’ and I’ll send you the details on working with me 1-2-1

Follow Sam Caddick | Running Physio & Coach & my clinic Sam Caddick | Running Physio & Coach.clinic for more 🏃‍♂️

24/10/2026

It’s been an absolute pleasure working with Anna this year.

When she first came to me back in February she’d just had to pull out of her first half marathon. Months of shin pain, rest, a bit of running, and then it would come straight back again. I see this all the time with runners and it’s so frustrating to be stuck in.

So seeing her get through her first 10k in August and then run her first half marathon in 2:10 in October has been amazing. She put the work in week in, week out around her vet studies, and that’s what got her there.

Huge well done Anna, I’m so proud of you 👏 Can’t wait to see what you go on to do next.

Have a swipe through to see how we got there.

If you're fed up of being in pain and not hitting your running goals, and you just want to get back to running pain-free or finally tick off that race you've been working towards, that's what I've spent the last 14 years helping people with.

👉️ COMMENT "INJURYHELP" and I'll send you more information about working with me 1-2-1 online to overcome your issues and get back to running pain-free!
Follow .physio & my clinic .physio.clinic for more 🏃‍♂️

22/10/2026

Not all shin pain is shin splints 👇

As a physio of 14 years you can only imagine the amount of runners i've seen struggling with shin pain. And most of them just assume it's shin splints (MTSS). BUT sometimes it's something more serious, like a tibial bone stress injury, and the two are managed verryyyy differently.

Now it's important to know that no single sign can give you the answer. It's a number of things together that help us paint the clinical picture.

One of them is palpation, but use it as a guide. Using the inside border of my shin as an the example, if you run your thumb along the inside of your shin and the pain is more diffuse, say 5 to 10cm, that leans more towards MTSS. If it's more pinpoint, under 5cm, about the size of a coin, that can lean more towards a bone stress.

BUT just because yours is 4.5cm and not 5 doesn't automatically mean it's one or the other. They can present in different ways, thats why you shouldn't base an outcome of one one finding.

This alongside other findings help us compile evidence as to the most likely diagnosis:
• Does the pain warm up with exercise, or just persist / get worse?
• Do you get pain at night or at rest?
• Is it worse with hopping or jumping?
• Is there a bump or callus forming?

And that's the main thing I want to get across here. Just because you've got pain in your shin doesn't mean it's definitely shin splints, just because you've seen it on this app and someone's said "got shin pain? do these exercises". The management is very different between these two, so getting it properly assessed early, even if you'd consider it 'low level', can really help you longer term and stop you doing the wrong things early on.

P.s I see so many non qualified people giving injury advice on this app, so be careful who you listen to. Because chances are that young run coach telling you to do more tib raises probably doesn't have a clue and is in it for the engagement.

And if you're fed up of being injured & trying to botch-job your own rehab with poor results. Well then that's what I've spent the last 14 years doing, helping people just like you get back to doing the hobbies they love pain-free.

COMMENT 'INJURYHELP' and I'll send you the details on working with me 1-2-1
physio

21/10/2026

Patella tendon pain?

If you have tried resting it, massage gunning your quads and stretching it with no long term succes you need to start asking yourself why?

Perhaps because none of these make your tendon any stronger over time, infact it'll only do the opposite. We know tendons respond positively to progressive load (strain)

Now i know this part is frustrating as you will want the one size fits all answer but unfortunately it doesnt work like that. The loading programme YOU need will be different to the next person, (so stop copying others and find what works for you!)

Here’s what to consider.

Isometrics can be a nice starting point for a lot of people. You can find positions you tolerate and get the tendon working without flaring it up. Think wall sit variations, lunge hold variations and knee extension iso variations.

From there we build into heavy slow strength. Start around 90 degrees and work through the ranges you can tolerate, building depth over time. Pistol squats, step ups, Zerchers, heel-raised squats, split squats and lunges are all great options.

Straight-leg plyometrics like pogos can be added in much sooner than people think. They don’t load the patella tendon too much, and they keep the calf and Achilles active while the knee catches up. Then we add the deeper, more yielding plyometrics: pogo to lunge exchanges, lunge pulses and lunge pogos.

Towards the end we bring in the explosive element: box jumps into broad jumps, triple jumps and bounding drills over time. Then a gradual return back to running.

And if you’re fed up of being injured & trying to botch-job your own tendon rehab with poor results. Well then thats what I’ve spent the last 14 years helping people just like you get back to doing the hobbies they love pain-free..

👉️ COMMENT “INJURYHELP” and I’ll send you more information about working with me 1-2-1 online to overcome your issues and get back to running pain-free!

Follow .physio & my clinic .physio.clinic for more

19/10/2026

Burnt my toast. Rather than waste it, decided to turn it into some running related memes instead. Silver lining and all that 🤣

And for those of you who think this toast isn’t burnt, you are crazy!

No amount of massage is going to save you from ramping your volume & intensity too quickly

Leave your ego at the door and actually do the easy run easy!

Volume is only one metric of progression within a running plan. Don’t get fooled by the strava graph. Pace & elevation and also metrics you need to pay attention to. Don’t get caught out here.. A 30km week of flat easy running isn’t the same as 30km of mountains & track

Bone stress springs to mind here. I’m not saying every pain needs assessing but if you are ramping your training and ignoring a consistent pain without confidence in what it is (regardless of whether it’s a little or big pain) get it checked.

12/10/2026

Patella tendon too sore to run, squat, even kneel without it flaring up?

Isometrics are one of the best places to start. Here are 4 options and how to actually load them.

YIELDING HOLDS - Hold the position and resist the load. Wall sits and sissy squats.

Go as heavy as you can tolerate for 45-60 seconds, 3 to 5 sets. If it's really irritable, start with the wall sit. The sissy squat puts a lot more load through the tendon, so keep it shallow to begin with.

OVERCOMING HOLDS - Push into something that won't move. Mid hover lunge and knee extension.

There are two ways to load these:

Longer holds. Push as hard as you can tolerate for 45-60 seconds, 3 to 5 sets.

or Shorter / Harder Efforts (Sub to max voluntary contraction)- 4 seconds on, 4 seconds off, 4 to 5 reps each side for example. This trains your tendon to tolerate force more quickly, thus improving a metric called your rate of force development (RFD)

But i word of caution, don't rush into the faster efforts If your tendon is acutely sore, stick to the holds, heavy slow strength work and range of motion first. Once that's tolerated, start the fast efforts at around 60 to 70% of your max and build towards your greatest safe effort over time.

As a guide, keep pain under 4/10, and it should settle by the next day.

Fed up of winging your own rehab and want help getting back to running pain free?

COMMENT INJURYHELP and I'll send you details on working with me 1:1 online.

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

Website

https://linktr.ee/sjc.physio

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