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

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

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.

19/05/2026

The reason your tendon rehab might not be working as well as you would have hoped

You're probably doing the exercises. Ticking the boxes. But if you're loading in a short, comfortable range, you're leaving most of the adaptation on the table.
I love this study. Old but gold. A 2013 paper by McMahon et al. looked at patellar tendon adaptation under the same load conditions but changed one variable. The position the tendon was trained through.

Loading in a lengthened position, where tendon strain is higher, produced greater improvements in tendon stiffness and mechanical properties than the exact same load in a shortened range.

Same weight. Different position. Different outcome.

Over a decade later I am still seeing this mistake in clinic every week. Not enough intent around training the lengthened position of the tendon in question. Short ranges can be more tolerable in the acute, painful stage. But the intent should always be to progress toward more lengthened positions as able.

If you stay in short, "safe" ranges, the tendon is not being challenged where it needs to be. Adaptation is slow and incomplete. And as soon as you return to running and hit those lengthened, loaded positions, symptoms come back.

Length is not optional in tendon rehab. It is where the magic happens.

If you are struggling with your tendon rehab, this is what I have dedicated the past 14 years of my career to. Helping runners overcome tendon pain for good.

COMMENT 'INJURYHELP' below and I'll send you more info on getting started.

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

See you on the next one, legends.

17/05/2026

How low can you go?

Deeper tier plyometrics are some of my most enjoyable. I like the control, rhythm and sequencing of them as you control yourself in and out of lower, longer and deeper positions.

The yielding component is great for coordination, motor control, eccentric control and load tolerance.

Here are some variations I tend to go through often.
Hope you find them useful.

Found this useful? Make sure to give us a follow for more physio-led, running inspired content.

See you on the next one legends!

If you’ve followed along for a while, you’ll know the last 8 months have been a tough ride after a grade 3 anterior/medi...
17/05/2026

If you’ve followed along for a while, you’ll know the last 8 months have been a tough ride after a grade 3 anterior/medial tibial bone stress reaction.

Pulling out of Kosciuszko 100 five weeks before race day last year was genuinely gutting. So this one felt extra special.

The start. 5:20am. The buzz of the crowd, the excitement - a reminder of exactly why I wanted to be back here. One of the 100 milers came in just as the 50k was about to start and everyone went nuts cheering him home. Incredible start line energy. Got everyone even more amped up.

The first 10k nearly humbled me. Uphill almost immediately, overnight oats sitting like concrete, and by the time I hit the first checkpoint at 19k I was already questioning my existence hahah. Eight months out of practice has a way of reminding you pretty quickly.

Between Aid Stations 1 and 2 things started to click. Red Bull, Maoams, salt tabs. The cereal bars did not get a second invitation. Stodgy as.

After Aid Station 2 (cheers G, support crew queen) came the 7k descent that absolutely cooked the quads, then the 13km climb back up.

Most of it was a long, wide fire trail. The kind where there’s nowhere to hide. I watched one bloke absolutely charging up with poles and immediately got jealous. Noted for next time.

Then came the Furber Steps to finish (whoever decided they belonged at the end of an ultra is one cruel person). For those of you who haven’t had the pleasure, it’s around 950 steps straight up, after your legs have already done 50km of work. I can confirm, it’s not pleasant.

Had to put on a brave face on at the end to run to finish line.

A ridiculous amount of gratitude. The trail community reminded me why I love this sport, and just being back out there after 8 months on the sideline, that was enough.

Writing this with some serious leg DOMS.

10-14 days off running now for me, time to recharge and focus on the next thing 🫡

15/05/2026

The reason your tendon rehab might not be working as well as you would have hoped

You're probably doing the exercises. Ticking the boxes. But if you're loading in a short, comfortable range, you're leaving most of the adaptation on the table.
I love this study. Old but gold. A 2013 paper by McMahon et al. looked at patellar tendon adaptation under the same load conditions but changed one variable. The position the tendon was trained through.

Loading in a lengthened position, where tendon strain is higher, produced greater improvements in tendon stiffness and mechanical properties than the exact same load in a shortened range.

Same weight. Different position. Different outcome.

Over a decade later I am still seeing this mistake in clinic every week. Not enough intent around training the lengthened position of the tendon in question. Short ranges can be more tolerable in the acute, painful stage. But the intent should always be to progress toward more lengthened positions as able.

If you stay in short, "safe" ranges, the tendon is not being challenged where it needs to be. Adaptation is slow and incomplete. And as soon as you return to running and hit those lengthened, loaded positions, symptoms come back.

Length is not optional in tendon rehab. It is where the magic happens.

If you are struggling with your tendon rehab, this is what I have dedicated the past 14 years of my career to. Helping runners overcome tendon pain for good.

COMMENT 'INJURYHELP' below and I'll send you more info on getting started.

Found this useful? Drop a comment and follow for more physio-led content for runners.
See you on the next one, legends.

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Gate 2 Lymm Marina
Warrington
WA130SW

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Tuesday 7am - 8pm
Wednesday 7am - 8pm
Thursday 7am - 8pm
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