Run: Better, Faster, Longer, Stronger.

Written by Julian Newhill, Registered Osteopath (M.Ost, B.A.(Hons), Dip S.M. Julian has 14 years of clinical experience specialising in spinal musculoskeletal conditions. Read his full profile. 

​Do you dream of being that runner where every mile is 100% pain-free? No aches, no twinges, and no lingering soreness from your usual loop around Riverside Garden Park or the trails near Meath Green?

You aren’t alone, but the reality for most is 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 parkrun who are either carrying a "niggle" or are about to develop one.

The Injury Spectrum: Are You in the "Yellow Zone"?Think of running pains as a traffic light system:

• The Green Zone: You’re in top form. A mild ache that disappears after a cuppa, but generally feeling robust.
• The Yellow Zone: This is where most Horley runners get stuck. You aren’t "injured" enough to stop, but you aren’t healthy either. You're popping ibuprofen before a run or "running it off."
• The Red Zone: Severe, full-blown injuries like stress fractures or Grade 3 tears that require significant time off the pavement.

As an osteopath in Horley, 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 load and targeted osteopathic treatment can prevent a long stint on the sidelines.

What Actually Causes Running Injuries?
It isn’t just about the "wrong shoes." Recent clinical studies suggest injury is usually a multifactorial buffet of causes.

1. The 80% Rule: Training Errors
Estimates suggest that 60% to 80% of running injuries are due to "too much, too soon." While muscles adapt quickly, your ligaments, tendons, and cartilage take much longer to catch up. When you exceed what these tissues can tolerate, they begin to break down.

2. The "Load Ceiling"
Two key factors often lower your body's ability to handle the impact:

• BMI > 25: Extra weight increases the mechanical load on joints with every strike.
• Previous Injury: If you’ve been sidelined in the last 12 months, your risk of recurrence is significantly higher without proper rehabilitation.

The 6 Most Common Running Injuries We Treat:
Most overuse injuries begin at a microscopic level weeks before you feel the first sharp pain. At Newhill Osteopathy, we frequently see:

1. Runner’s Knee (Patellofemoral Pain): Accounts for over 40% of all running injuries.
2. Plantar Fasciitis: That sharp, stabbing pain under the heel during those first steps in the morning.
3. Achilles Tendinopathy: Stiffness or swelling in the large tendon above the heel.
4. ITB Syndrome: Stabbing pain on the outer side of the knee, often felt on downhill sections.
5. Shin Splints: Tenderness along the shin bone (Medial Tibial Stress Syndrome).
6. Hamstring Strains: Chronic tightness or sudden tweaks in the back of the thigh.

How Osteopathy Helps Runners in Horley.
While some might suggest just "doing your exercises," Osteopathy looks at the functional mechanics of why that injury happened.
If your knee is painful, we don't just look at the knee. We check if your pelvis is restricted or if your mid-back (thoracic spine) isn't rotating properly. If your upper body is stiff, your lower body has to work twice as hard to generate momentum.
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 at either our Reigate Road or Meath Green Lane clinics.

Running Injury FAQs

Should I stop running if I have a "niggle"?
Not necessarily. Many "Yellow Zone" injuries respond well to "relative rest"—reducing mileage or intensity rather than stopping completely. An osteopath can help you determine the safe limit for your specific injury.

Can osteopathy help with my running gait?
Yes. By addressing restrictions in your hips, ankles, and spine, osteopathy can help your body move more fluidly, which naturally improves your running economy and reduces impact stress.