Provider Perspectives: Outsmart Overuse Injuries

Your registration is paid, the mileage chart is on the fridge, and race-day playlists are already in draft mode. Don’t let a nagging ache derail months of training. Lindsay Bierbaum, DPT, clinic director at 21st Century Rehab in Nevada, says most late-summer and autumn running injuries start small and are completely preventable with the right prep.

“Shin splints, IT-band pain, and plantar fasciitis rarely show up out of nowhere,” Bierbaum says. “If  you can catch these early, you’ll stay on the road.”

Treat Stretching as Mileage, not a Maybe

• Dynamic first, static last. Before a run, use leg swings, walking lunges, and ankle circles to warm up the tissues. Save 30-second calf, quad, and hamstring holds for afterward.
• Total time goal: 10–12 minutes—about two songs—every run.

Shoe Fit > Shoe Brand

• Keep a thumb’s width between longest toe and shoe tip.
• Heel counter should be snug with no uphill slip.
• Replace running shoes every six months.
• Get a quick gait check at 21st Century Rehab or a specialty shop to confirm whether you need neutral, stability, or motion-control support.

 Know the Red Flags and Act Fast

• Morning-after soreness that’s worse than post-run tightness? Cut mileage and add a rest day.
•  Pinpoint tenderness along shin or foot arch? Ice, swap a run for cycling, and book a PT screen.
• Outer-knee ache that appears mid-run? Strengthen hip abductors.
• First-step heel pain when you get out of bed? Stretch calves, check shoe life, and daily posture.

 “Pain that changes your stride is a sign to get evaluated,” Bierbaum says. “A single 30-minute PT visit can help better prepare for your season.”

Strength Before Speed

 Twice a week, add:

•  Sidestepping with a theraband for glutes/hamstrings
• Lunges/squats with correct alignment
• Planks for hip stability

 Aim for 3 sets of 12–15 reps. 

 “Stronger runners tolerate mileage bumps and speedwork without breaking down,” Bierbaum says.

Injury Screens for Runners

 Struggling with pesky pains during your training for a fall race? Call to schedule an injury screening with the team at 21st Century Rehab at 515-382-7008.