Liam Newton - Running & Cycling Injuries

🙌 How to work with me 🥇 Introducing the Rehab to Performance Plan (R2P) This is my flagship rehabilitation program, built from my experience working in elite sport environments, where rehabilitation is structured, proactive, and performance-focused. I’ve invested heavily in market-leading technology, facilities, and systems to create an unrivalled rehabilitation experience. Delivered ONLINE and/or IN PERSON 🧍‍♂️💻 Because I believe it’s time to redefine how you experience physiotherapy. For too long, the traditional “session-by-session” physio model has under-served people with real physical ambitions. Rehabilitation should be structured, progressive, and performance driven. That’s exactly what the Rehab to Performance Plan delivers. The goal? To take you from injury → back to performance → and help you stay injury free. Stronger. More confident. Better than before. 💥 ⸻ Who is this plan for? 🏃‍♂️ Athletes or active individuals with a performance goal Half marathon, park run, ultra running, cycling events, Hyrox — or simply wanting to thrive in everyday life 🔍 Those looking for a second opinion Or people who feel they have “failed traditional physio” 🦴 Persistent injuries Tendinopathy, bone stress injuries, or long-standing symptoms 🛠 Post-operative rehabilitation For those who want to maximise their recovery and return to sport safely ⸻ What the plan includes ✅ Detailed assessment & diagnosis ✅ Structured rehabilitation plan ✅ Strength & conditioning programme ✅ Online support between sessions ✅ Weekly, fortnightly or monthly sessions (online or in person) ✅ Long-term injury prevention strategy This enhanced support and communication allows faster progress while managing pain flare-ups and training adjustments. ⸻ If you’re serious about getting back to performance, this is for you. 📩 DM me “R2P” if you’d like more information. 🚀 This is going to be big.

Hey I’m Liam, founder of Newton Physiotherapy! For those new or wanting to know more here is a little about me and who I am. My page will consist of running and cycling performance, rehab and injury prevention content! 🚲 ☀️ 🏃‍♂️ 🏔️ #cycling #running #runningphysio #cyclingphysio #bikefit #marathontraining #southampton #winchester #runninginjuries #strengthtraining #mobility #mobilityworkouts

🏃‍♂️ 🚴‍♂️ A New Chapter for Newton Physio 📈 🥇 We want every individual that comes through our doors the THRIVE after injury. ✅ committed to continuous professional development and becoming the best sports physio I can ✅ we will not rest until you are back doing what you love ✅ understand the person in front of me and the demands they want to put on the body and work a process to get your back, progressively ✅ bit of fun along the way ❌ We don’t do status quo ❌ We don’t want to see you for a session more than you need ❌ session after session reviving passive treatments #physio #sportsinjuries #sportsrehab #sportsphysio #runninglife #runninginjuries #gaitanalysis #bikefit #bikefitting #clinicalbikefit #bikefitphysio #cycling #cyclinginjuries #kneepain #runnersknee #tendinitis #stressfracture #lowbackpain #athletictraining #athleticbackpain #anklepain #hippain #kneerehab #anklerehab #hiprehab #backrehab #triathlon #marathon

When rehab is successful we build greater capacity than training load! This concept is fundamental to all rehab #runninginjury #hyrox #pain #kneepain #tendinopathy

Avoid these 5 simple mistakes when dealing with tendinopathy 👇 If you’re struggling with reoccurring tendon pain comment TENDON and let’s sort the issue! 1️⃣ Resting completely Tendons need load to adapt. Complete rest may calm symptoms short term, but often reduces the tendon’s capacity long term. The goal is usually managed loading, not doing nothing. 2️⃣ Ignoring pain entirely “Pushing through” high pain levels can keep the tendon irritated. Some discomfort during rehab can be acceptable, but pain that significantly worsens during or after activity is a sign the load may be too high. 3️⃣ Changing too much too quickly Big spikes in running volume, hills, speed work, gym load, or cycling intensity are common triggers. Tendons like consistency and gradual progression. 4️⃣ Only treating the painful area Poor calf strength, hip control, ankle mobility, or training mechanics can all contribute depending on the tendon involved. Successful rehab usually looks beyond the tendon itself. 5️⃣ Expecting a quick fix Tendons adapt slowly. Rehab is often about building long-term capacity rather than chasing short-term pain relief. Patience and progression matter. Most tendon problems don’t just need “treatment” — they need the right load, at the right time, progressed properly. If your tendon pain keeps returning with running, cycling, or gym training, a structured rehab plan can make a huge difference.

A clinical bike fit combines physio assessment with bike position analysis to actually find the driver of your symptoms. Using physio skills, movement assessment, VALD strength testing, and detailed bike fit analysis, we can identify: • Strength deficits side to side • Load intolerance through the knee • Poor control at the hip or ankle • Saddle position or cleat setup increasing joint stress • Cadence and movement patterns contributing to overload The goal isn’t just to make the bike “look right” — it’s to understand why your body is reacting to the load and how to keep you riding pain free and performing better. This is where rehab and performance overlap. 🚴‍♂️ Reduce pain 📈 Improve efficiency 💪 Build resilience 🔍 Data-driven assessment If knee pain is stopping you riding consistently, a clinical bike fit may be the missing piece. DM “BIKEFIT” to book online or in-person. #bikefit #cycling #cyclinglife #bikefitting #kneepain

5 mistakes I commonly see with knee rehab 👇 1) ❌ Completely avoiding knee bend Many people stop squatting, stairs or riding altogether. Short-term unloading can help calm symptoms, but long-term avoidance often reduces tissue capacity and confidence. Respect joint loads, manipulate joint angles 2) ❌ Ignoring training load knee pain is commonly linked to load spikes: • More hills • Increased mileage • Higher cycling volume • Sudden return to running • More gym intensity The joint has to tolerate compressive load progressively. 3) ❌ Doing rehab that’s too easy This is where a lot of people fall down. Mini bands forever won’t prepare the knee for running, climbing or hard cycling efforts. Knee rehab usually needs progressive strength work through gradually increasing knee flexion ranges and load tolerance. 4) ❌ Only treating the knee Hip strength, calf capacity, ankle mobility, running mechanics and bike fit can all influence patellofemoral joint loading. The knee is often where symptoms appear — not always where the whole problem starts. 5) ❌ focusing too much on strength alone While progressive strength is important, there is more to it. Often people don’t isolate the quads or don’t do enough single leg work. Not to mention the role of single leg control! Also mobility can be a really important factor, increasing the compressive loads at the knee. 📩 DM “KNEE” for help with running rehab, cycling-related knee pain or return-to-performance programming #knee #kneerehab #kneesurgery #kneepain #kneeexercises

Patellofemoral joint stress changes massively through different knee flexion angles — and understanding this matters for both runners and cyclists. 🚴‍♂️🏃‍♂️ 🔹 Open-chain exercises (like leg extensions) tend to create higher PFJ stress closer to knee extension (45° → 0°) 🔹 Closed-chain exercises (like squats, stairs, climbing) increase PFJ stress more in deeper flexion ranges (60° → 90°) This doesn’t mean these movements are “bad.” Your knees are designed to tolerate load. Problems usually happen when: ❌ training load spikes too quickly ❌ tissue capacity is reduced ❌ recovery is poor ❌ compressive exposure becomes excessive For cyclists: ➡️ high torque climbing ➡️ low cadence work ➡️ saddle position ➡️ prolonged flexion angles can all influence PFJ loading. For runners: ➡️ downhill running ➡️ speed sessions ➡️ sudden mileage increases ➡️ strength deficits can increase patellofemoral stress. The goal of rehab isn’t avoiding load forever — it’s progressively building capacity so your knee can tolerate the demands of your sport again. If you’re struggling with anterior knee pain when riding or running, rehab should be specific to YOUR training demands, not generic exercises from Google. 📩 DM “KNEE” for online rehab, strength programming, bike fit support, and return-to-performance plans for runner

So proud to say the new clinic is now OPEN 🙌❤️🥳 What an amazing experience building this clinic, at time challenging and stressful but around full time work I’ve got it open! It’s always a privilege to be able to help people get back to their active life’s and I feel this environment is redefining what sports physiotherapy should look like! #physio #sportsphysio #rehab #physiowinchester #physiochandlersford

Most rehab stops when pain settles. That’s the problem as there is so much more to work on, being able to test physical quality helps guide rehab progress and build meaningful outcomes. This is why hybrid rehab via rehab 2 performance plan is a game changer. If your plan only focuses on short-term symptom relief, you’re left underprepared for the actual demands of sport. That’s why injuries keep coming back. Rehab to Perform is different. You’re not just getting exercises — you’re getting a structured progression from pain → capacity → performance. We build strength, load tolerance, and sport-specific resilience so your body can actually handle what you’re asking of it. And online rehab? It works — when it’s done properly. You get: * Clear, progressive programming tailored to you * Ongoing coaching and adjustments based on your feedback * Direct access to me for support, questions, and accountability * Faster decision-making → faster progress No waiting weeks between appointments. No generic sheets. No guesswork. Just a plan that evolves with you — and gets you back performing better than before. DM “KNEE” to get started #kneerehab #onlinephysio #kneepain #sportsinjuries #runninginjury

Low back pain isn’t random—there’s usually a reason your body is struggling to keep up 🚴‍♂️ 3 common causes I see in cyclists: 1️⃣ Training load spike You’ve ramped up mileage, intensity, or time in the saddle too quickly. Your tissues haven’t had time to adapt → fatigue builds → your back starts taking the strain. 2️⃣ Reduced strength or mobility If you’re lacking control through your hips, core, or thoracic spine, your lower back often becomes the “compensator.” It’s not that your back is weak—it’s just doing more than its fair share. 3️⃣ Bike fit pushing you into end range If your position forces you into excessive lumbar flexion or extension, you’re spending too long at end range. That means higher tissue stress, reduced variability, and less tolerance over time. A good bike fit doesn’t just look “aero”—it manages load. It keeps you in a position you can sustain, not just survive. — 💡 The fix isn’t just rest—it’s the right combination of: ✔️ Smarter load management ✔️ Targeted strength work ✔️ A position that works with your body, not against it — If you’re struggling with back pain on the bike: 📲 Online rehab + strength plans for cyclists 📐 In-person & remote bike fitting available DM me “RIDE PAIN FREE” and let’s get you moving properly again 💥

Marathon running doesn’t just cause fatigue — it creates real changes across your whole MSK system: * Tendon: thickening + increased signal → load adaptation * Muscle: micro-damage + ↑ CK → drives recovery * Bone: marrow oedema → active remodelling * Cartilage: transient stress → no structural damage Most of these changes are: 👉 Temporary 👉 Asymptomatic 👉 Part of normal adaptation But here’s what matters most 👇 👉 Recovery is where adaptation happens 👉 Strength is what protects your tissues long-term Without adequate rest: * tissues don’t remodel properly * fatigue accumulates * injury risk rises Without strength work: * tendon capacity ↓ * muscle resilience ↓ * load tolerance ↓ The goal isn’t just to finish a marathon… 👉 It’s to come back stronger and more resilient That’s exactly what I build with my Rehab2Perform plan — bridging rehab → strength → performance so your body can actually handle the demands of endurance sport.