SJC Physiotherapy

Directions Website

SJC Physiotherapy 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

08/10/2026

Your glutes aren't a light switch, for God's sake.

I've seen countless runners told their "switched off" glutes are the cause of all their problems.

Your glutes can't 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 normally an inability to load the glute effectively. The majority of these people are also terrible at hinging and have never been coached properly on this.

The glute does its best work in a hip hinge. Lengthening under load, controlling that length and load in flexed torso and hip positions, then driving into extension.

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.

In my experience, that's a great starting point. Then from this base you can learn to add in rotation to further load the glutes and build a positive relationship here.

I've spent the last 14 years helping runners overcome injury and setbacks, so if you're fed up with the crap being spouted online then you should probably drop me a follow.

And if you feel stuck with your rehab or running and want my help

COMMENT "INJURYHELP" below and I'll send you more info about working with me 1:1 online.

07/10/2026

Some Copenhagen variations for groin and adductor strength, and how to work through them.

The Copenhagen is a damn good movement for targeting the adductors. But jumping straight into full reps is a big ask, especially if your groin is already grumbling. So here are 4 ways to build into it.

The isometrics (higher and lower box)

→ These are overcoming isometrics, so you're driving your top leg DOWN into the box, so the harder you drive, the more intense it gets. The beauty is you're in control of how hard it is.

→ The higher box puts you in a longer position, which makes it harder. The lower box is easier, so explore the positions that feel best for you and your ability

→ Longer holds are a great place to start, as you can apply the force more gradually. This is a great entry point to start encouraging some load through the adductors from this position.

→ Overtime you can also work in shorter, sharper contractions of 3 to 5 seconds at sub-max to max effort. Just be warned, these are very intense and you definitely shouldn't start here unless you're confident to do so. Start around 50 to 70% of your max effort and build up to 100% over time.

Adding in reps (assisted and unassisted)

→ Using the bottom knee for assistance takes away some of your body weight, which makes it easier. As you're able, progress to full reps without using your bottom leg

→ Don't let your bum stick out. Try your best to keep a straight line from your knee to your shoulders

And if even these isom, you can shorten the lever by bending the top knee and resting it on the box. (I just didn't film this one, maybe next time.)

If you are struggling with groin pain which is stopping you running the way you want to?

👉 Comment INJURYHELP and I'll send you details on working with me through my 1-2-1 Online Physio and Rehab.

And if you are looking for more ways to run stronger, faster, and with less injuries?

👉 Comment STRONGRUNNER and I'll send you more information about RUNSTRONG Programme. A 3 Phase strength, mobility and plyometric performance programme built specifically for runners. 20% off for all new app sign ups.

01/10/2026

PLYOMETRICS / JUMP TRAINING FOR RUNNERS

Plug and play with just a bench / step / box.

Just bare in mind step height will make a big difference here. This is more of a plyo box height than it is a step to be honest.

The higher the step height the hard these will be.

Looking for a structure programme to help you become more consistent with your strength, mobility & plyometric training?

👉 Comment STRONGRUNNER and I'll send you more information about my 3 phase strength, mobility and plyometric performance programme built specifically for runners. 20% off for all new app sign ups.

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

23/09/2026

Achilles Pain Won't Go Away? Here's What The Experts Actually Recommend

17 of the world's leading achilles experts agreed on what actually fixes a tendon. Most runners have the right exercises and the wrong dose.

Here's what they agreed on.

Go heavy. Intensity came out top by a distance. Enough load to force the tendon to adapt, not sets of 20 until it burns.

Go slow. Tendons respond to time under tension. Long holds, controlled reps/

Use every contraction. Isometric, concentric, eccentric all build capacity. Plyos come later, but they do come.

Pain on the insertion? Keep the heel above the step early on. Every expert flagged it. Earn your range.

Tempo, rest, pain during reps, shoes on or off? There was no real agreement.

And if you have achilles tendon (or any other tendon pain for that matter) and you are fed up of trying to wing your own rehab with poor results.

👉️ 1-2-1 Online Physio & Rehab with me - COMMENT 'INJURYHELP' and I'll send you details on working with me to fix your tendon issues and hold you accountable to what matters most

👉️ foot & ankle programme - COMMENT 'FAA' and I'll send you more information about my foot & ankle programme that has helped 100's overcome pain and injury.

As always, make sure to follow me for more useful running tips and physio-led content.

Reference: Demangeot Y et al. (2025) BJSM. "Exercise parameters to consider for Achilles tendinopathy: a modified Delphi study with international experts."

22/09/2026

“I’ll just run through my shin splints...” 🚩

Yeah, I’ve heard that one a lot. If your shins are sore every run and you’re hoping they’ll warm up after a couple of k’s, we need to have a quick chat.

Shin splints (MTSS) is basically your bone getting overloaded. Stretching your calves won’t sort it, and neither will a few tib raises.

And if you keep running on the same load that caused it, it doesn’t really go away. It just hangs around, slowly getting worse, until one day it’s a bigger problem (hello bone stress injury 👋)

So what does the research say might be going on?

Your foot posture. A flatter foot, or a big navicular drop, can put more stress through the shin.

Your hips. If you’ve not got great control at the side of the hip, it changes how your leg lands and loads on every single step.

The size of your legs. There’s a link between thinner calves and MTSS. The way I see it, bigger stronger legs can handle more load, so let’s build them.

Doing too much too soon. Adding hills, speed sessions or a big jump in mileage all at once. Your bone needs time to adapt, and if you keep stressing it quicker than it can rebuild, it starts to break down.

So how would I approach it?

>> Deload properly. I know it sounds obvious, but so many runners just cut back a tiny bit and carry on. Drop your volume and intensity right down and let things settle first.

>> Build capacity where you actually need it.

>> Get back to running slowly. This is where most people go wrong. Run/walk, some hopping and plyo work, and build up gradually so you’re not back at square one in six weeks. Please don’t rush this bit!!

I've spent the past 14 years helping runners get out of pain and back running pain-free.

So if you're fed up of trying to botch together your own rehab and just want someone to take the guesswork out of it, this is where I come in.

👉 Comment 'INJURYHELP' and I'll send you the details on working with me 1:1 through my online physio and rehab service. We'll figure out what's actually driving the problem, build your capacity back up, and get you running properly again.

18/09/2026

Runners, your glutes need more than a mini band.

And before the band lovers come for me in the comments, hear me out.

Do bands strengthen your glutes? YES. Are they useful? ABSOLUTELY.

But if clamshells and monster walks are the main event of your glute routine, you've got access to weights, and nothing's really changing with your running or your rehab… then why not load them properly?

Your glutes are some of the biggest, strongest muscles in your body. Every time you land on one leg when you run, they're working hard to control your hip and pelvis. If you want them stronger, you have to give them a big enough reason to adapt.

A 2023 study measured how much force the glutes actually produce across eight common hip exercises. Loaded single leg work like split squats, single leg RDLs and single leg hip thrusts came out on top. Banded side steps didn't make the top tier for any of the glute muscles. (PMID: 36918403)

So to get the most out of the exercises in this video:

Load them so the last couple of reps are genuinely hard
Move with intent, controlled on the way down and driving hard on the way up
Progress over time by adding weight, reps or difficulty

Bands are still brilliant in rehab, when your tolerance to certain loads and positions is reduced. They're also great at home or on holiday when you haven't got much kit. You can progress them too, it's just not as easy and you'll hit a ceiling a lot sooner than you would with weights.

So keep the bands. Just don't let them be the whole plan if you've got better options sat right there in the gym.

Follow the link in my bio for 1-2-1 online physio, coaching and programmes 👇

👉 RUNSTRONG, Runners' Strength & Performance Programme
👉 Online Rehab & Coaching
👉 Foot & Ankle Resiliency Programme

Follow .physio and my clinic .physio.clinic

16/09/2026

PATELLA & QUAD TENDON REHAB

Tendon problems are notoriously hard to resolve and unfortunately just resting alone rarely solve it.

What actually works is rebuilding strength and load tolerance overtime, but it takes consistency of a progressive plan. Which is always the tricky part.

If you are fed up of botching together your own rehab plan? Scrolling Instagram trying to figure it out for yourself and getting nowhere?

I've spent the last 14 years helping runners get through exactly this, so come and work with me.

👉 Comment INJURYHELP and I'll send you details on working with me through my 1-2-1 Online Physio and Rehab. We'll build a plan around you and your running, and I'll hold you accountable to what matters most.

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

Damn, it’s not the fact your heel strike after all_____Need help with an ongoing injury?Comment ‘INJURYHELP’ to learn mo...
15/09/2026

Damn, it’s not the fact your heel strike after all

_____

Need help with an ongoing injury?

Comment ‘INJURYHELP’ to learn more about work with me 1-2-1 online.

Or follow the link in my bio

👉 RUNSTRONG, Runners’ Strength & Performance Programme

👉 Online Rehab & Coaching

👉 Foot & Ankle Resiliency Programme

Follow Sam Caddick | Running Physio & Coach and my clinic Sam Caddick | Running Physio & Coach.clinic

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

Alerts

Be the first to know and let us send you an email when SJC Physiotherapy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category