Run: Better, Faster, Longer, Stronger.

Why Horley’s Runners Don’t Have to Play Through the PainDo you dream of being that runner where every mile is 100% pain-free? No aches, no twinges, and no lingering soreness from yesterday’s session around Riverside Garden Park?
You aren’t alone in that dream, but the reality is often different. Research shows that as many as 79% of runners get injured at least once a year. That’s nearly 8 out of every 10 runners at your next local 5k who are either currently carrying a "niggle" or are about to develop one.
The Injury Spectrum: Are You in the "Yellow Zone"?Think of running pains as a spectrum:

• The Green Zone: You’re in top form. Maybe a mild ache that disappears after a cuppa, but generally feeling robust.


• The Red Zone: Severe, full-blown injuries like stress fractures that require significant time off the pavement.


• The Yellow Zone: This is where most Horley runners get stuck. You aren’t "injured" enough to stop, but you aren’t healthy either.

As an osteopath, my job is to help you react to that first stab of pain before it shifts from yellow to red. Often, a small adjustment to your training mileage and some hands-on osteopathic treatment can prevent a long stint on the sidelines.

What Actually Causes Running Injuries?There’s a lot of talk about "special" anti-pronation shoes or leg length discrepancies. However, recent clinical studies suggest there isn't one single "smoking gun" for injury. Instead, it’s usually a multifactorial buffet of causes.

The 80% Rule: Training ErrorsEstimates suggest that 60% to 80% of running injuries are due to training errors. Quite simply, it’s a case of "too much, too soon."

Your muscles adapt to load fairly quickly, but "poorly perfused" tissues—your ligaments, tendons, and cartilage—take much longer to catch up. When you exceed what these tissues can tolerate without adequate recovery, things start to break down.

Two key factors that lower your "load ceiling" include:

1. BMI > 25: Carrying extra weight puts more mechanical stress on the joints.
2. Previous Injury: If you’ve been sidelined in the last 12 months, your risk of a recurrence is higher.

The 6 Most Common Running InjuriesMost overuse injuries don't start the moment you feel the pain; they begin at a microscopic level weeks earlier.

Here are the "Big Six" we treat at the clinic:

• Runner’s Knee (Patellofemoral Pain):  Accounts for over 40% of injuries.
• Plantar Fasciitis:  That sharp pain under the heel, especially first thing in the morning.
• Achilles Tendinopathy:  Stiffness or swelling in the large tendon above the heel.
• ITB Syndrome:  Pain on the outer side of the knee.
• Shin Splints (Medial Tibial Stress Syndrome):  Tenderness along the shin bone.
• Hamstring Strains:  Sudden tweaks or chronic tightness in the back of the thigh.

How Osteopathy HelpsWhile some might suggest just "doing your exercises," osteopathy looks at the functional mechanics of why that injury happened. If your knee is playing up, I’ll check if your pelvis is restricted or if your mid-back isn't rotating properly.

By improving your overall body alignment and tissue health, we don’t just treat the symptoms; we build a more resilient runner.

Don’t let a niggle turn into a "season-ender."
​If you’re worried about a bit of tightness or your back is starting to play up after your Sunday long run, come and see us. We’ll help you find a proactive strategy—including strength work and mobility—to keep you in the "Green Zone."

​About the Author:
Julian Newhill, Practice Owner. Masters of Osteopathy, B.A. Hons, Diploma Sports Massage

Julian Newhill is a highly experienced osteopath with clinics in Horley and London. He specialises in treating back pain, neck pain, headaches, and migraines, offering effective relief through osteopathy, sports massage therapy, acupuncture, and ultrasound therapy.
With a Master's degree in Osteopathy from the British School of Osteopathy and registration with the General Osteopathic Council (GOC) and Institute of Osteopathy (IO), Julian's expertise is backed by extensive training and experience. He previously worked at the British School of Osteopathy and a private orthopaedic hospital, further solidifying his knowledge in treating a wide range of conditions.
Julian's patient-centred approach ensures personalised care, addressing each individual's unique needs. He's passionate about helping people achieve optimal health and well-being, utilising a combination of evidence-based techniques.
Sports massage therapy aids in injury recovery and enhances performance.

Acupuncture provides natural pain relief, improves circulation, and reduces stress.

Ultrasound therapy promotes healing and reduces pain, particularly for muscle and ligament injuries.
If you're looking for a dedicated and skilled practitioner in Horley, Julian Newhill is here to help you achieve your health goals. Contact him today to schedule an appointment and experience the benefits of his comprehensive approach to healthcare.

Specialising in: Manual therapy, acupuncture, osteoarthritis, sports injuries, work related injuries, posture correction and advice.

View Julian Newhill's full profile https://www.newhillosteopathy.co.uk/team.html