JC Injury Clinic

If your injury always comes back at the same distance… that’s not bad luck.

It’s a ceiling.

Every runner has a current load tolerance.

If your body can handle 5km right now and you repeatedly push to 6–7km, you’re not “testing it” you’re reinforcing the overload.

The mistake isn’t running.

The mistake is progressing too quickly or changing too many variables at once.

Distance.
Pace.
Frequency.
Elevation.

Change one at a time.
Raise the ceiling gradually.

If you keep hitting the same wall in training, DM me DISTANCE and tell me where it flares, I’ll help you figure out what needs adjusting.

Not all pain during a run means stop.

That belief alone keeps runners stuck in the injury cycle.

Running injuries aren’t black and white.
The question isn’t “Is there pain?”
It’s “What is the pain doing?”

If it settles as you warm up and doesn’t worsen after, that’s often manageable.

If it progressively increases or lingers worse the next day, you exceeded your current capacity.

Rehab isn’t about avoiding all discomfort.
It’s about controlling it.

If you’re never sure whether to push through or pull back, DM me RUN and I’ll help you figure out what your pain pattern is telling you.

If foam rolling fixes it… why does it keep coming back?

Most running knee pain isn’t caused by tight tissue.
It’s caused by load your knee isn’t ready for yet.

Rolling changes symptoms for a few hours.
It doesn’t change what your knee can tolerate on a run.
That’s why it helps, but never solves it.

If your outer knee pain has been hanging around for weeks or months, DM me KNEE and I’ll help you figure out what actually needs changing.

Morning Achilles stiffness isn’t random.

It’s your tendon telling you yesterday’s load was above what it currently tolerates.

The problem is it warms up during the run…
so most runners ignore it until it becomes a real injury.

You don’t manage Achilles pain based on how it feels mid-run.
You manage it based on how it behaves the next morning.

If you’re unsure whether to keep running or modify right now, DM me ACHILLES and I’ll help you work it out.

Most runners don’t actually fix injuries, they reset them.

Rest removes pain.

Training exposes the same limit again.

The goal isn’t zero pain.
It’s increasing what your body tolerates.

If you’re stuck in the repeat cycle, comment or DM “RUN” and I’ll help you figure out what’s triggering it.

Phase 2 of my back pain rehab.

So I now have no pain in the back, about 2 weeks from hurting it. And I realise that is quite quick compress some people with more chronic pain.

However, despite the pain being gone, I need to improve my load tolerance especially through rotation and side flexion. So the rehab continues.

The exercises I didn’t film, because the gym got busy 😅 were suitcase carries and single arm lag pull downs with emphasis on range of movement.

Again, let me know if you have any questions with the exercises!

1st phase of my back pain rehab

I forgot to post this a few days ago so I’m a little further ahead now but here’s the first couple bits I did when the pain started to ease.

It’s all about trying to restore pain-free range of motion. So the exercises are very simple, not focusing on strength just yet.

Focus on your breathing with these exercises, and if you are still getting pain, just reduce how much movement you are doing, try and keep it as painful as pain-free as possible.

Rehab my back pain with me!

It happens to us all 🤦🏾‍♂️

I thought I might as well document my recovery, and show you what I do to get myself back to exercising and living a normal life after back pain.

Follow along to see what my rehab program looks like and if you have any questions let me know in the comments!