T/L Junction syndrome

T/L Junction Syndrome: The Hidden Culprit Behind Mid-Back and Lower Rib Pain

If you've ever felt a stubborn, nagging pain between your shoulder blades that just won’t go away — especially after long runs, rides, or even a tough gym session — you might be dealing with something called T/L Junction Syndrome.

It’s one of those conditions that flies under the radar but can cause a lot of discomfort if left unaddressed.

Let’s break it down.

What Is the T/L Junction?

The “T/L” stands for thoracolumbar — the spot where your thoracic spine (mid-back) meets your lumbar spine (lower back). Specifically, this is around the T12-L1 vertebrae.

This area is a natural transition zone.

Above it: a spine built for rotation and flexibility. Below it: a spine built for stability and load-bearing.

Because it’s bridging two very different roles, the T/L junction can experience extra stress with certain activities, especially when movement or load is concentrated in this region over time.

What Contributes to T/L Junction Syndrome?

T/L Junction Syndrome usually builds up because of repetitive stress and increased demand over time — not from one single injury.

Common contributing factors include:

• Limited mid-back (thoracic spine) mobility

• Low endurance or strength around the core and trunk

• Changes in rib and breathing mechanics

• Repetitive twisting, arching, or extension (common in running, mountain biking, and golf)

• Long periods of sitting or static posture

As the area works harder to meet these demands, the joints and soft tissues can become irritated, leading to discomfort and protective muscle tension.

Symptoms of T/L Junction Syndrome

• Achy, deep pain between the shoulder blades or at the lower ribs

• Tenderness directly over the T/L junction

• Pain that worsens with twisting, arching, or deep breaths

• Occasional sharp twinges with certain movements

• Feeling like you need to crack your back but can't quite get it

Why It Matters for Active People

If you love running, riding, lifting, or any outdoor sport, stiffness and irritation around the T/L junction can influence how you breathe, how you absorb force, and how you move over longer distances.

It’s not just an annoying mid-back ache — it can limit your performance and efficiency if left unchecked.

How We Approach It

At Base Camp Chiropractic and Sports Rehab, we don’t just chase the pain.

Our approach usually includes:

RESET: Calm down irritation with hands-on care, targeted mobility drills, and breathing work.

RESTORE: Improve mid-back mobility, build trunk strength, and expand breathing capacity to distribute load more effectively.

RELOAD: Reinforce strong, efficient movement patterns as you get back to running, lifting, and riding.

The goal isn’t just to feel better — it’s to build resilience and keep you moving at your best.

The Bottom Line

T/L Junction Syndrome is common among active people, but it’s very treatable with the right approach.

If you’ve been dealing with stubborn mid-back or rib pain that doesn’t budge — even after stretching and foam rolling — it might be time for a deeper look.

We're here to help you move, train, and perform without feeling stuck in that cycle of discomfort.

What is the popliteus muscle?

The Popliteus: The Underrated Muscle Behind That Nagging Knee Pain

Behind the knee pain that doesn’t quite make sense — not meniscus, not hamstring, not ACL — there’s a tiny, often-overlooked muscle that might be at the root of it: the popliteus.

It’s small. It’s weird. And when it’s irritated, it can make running, hiking, or squatting feel frustratingly uncomfortable.

So what is the popliteus, exactly?

The popliteus is a small, diagonal muscle that sits at the back of the knee. Its main job? To “unlock” the knee from a fully straightened position and control rotation of the tibia (your shin bone) relative to the femur (your thigh bone). Basically, it helps stabilize the knee — especially during single-leg movements, descents, and rotation-heavy activities.

It’s not a big power producer, but it’s a key stabilizer. And like many stabilizers, it can get cranky when it’s doing more than its fair share.

Symptoms of Popliteus Dysfunction:

• Deep, vague ache at the back or side of the knee

• Pain when walking downhill or descending stairs

• Discomfort during squatting, especially in early range

• Tenderness to touch in the back corner of the knee

• Pain with twisting motions or pivoting on one leg

Popliteus issues often fly under the radar because the pain doesn’t fit into common patterns. Imaging rarely shows anything helpful. And rest or ice might take the edge off temporarily — but the pain comes right back with activity.

So… what causes it?

Usually, the popliteus gets irritated because it’s overworked. If your hip isn’t stabilizing well, or if your foot and ankle aren’t absorbing load effectively, the knee becomes the middle child caught in the chaos. The popliteus tries to pick up the slack — and eventually, it gets ticked off.

That’s why treating it directly (like with massage, dry needling, or ice) only provides short-term relief. You’ve got to address the system.

How We Treat Popliteus Pain at Base Camp:

We follow the same process we use with every injury: calm it down, build it up, and return stronger.

1. RESET
First, we settle things down. That might include targeted manual therapy to reduce tension in the popliteus and surrounding tissues, plus activity modifications that limit aggravating motions (like aggressive downhill running or twisting movements).

2. RESTORE
Here’s where the magic happens. We restore strength and control at the hip, improve tibial rotation mechanics, and teach the foot and ankle to do their jobs again. That includes single-leg stability, mobility work for the knee and ankle, and progressive loading of the posterior chain.

3. RELOAD
Now we reintroduce activity — but smarter. Whether it’s trail running, squatting, or CrossFit, we build a plan to restore confidence, rebuild resilience, and reduce the chance of flare-ups. Our goal isn’t just pain relief. It’s long-term performance.

Popliteus pain doesn’t have to be a mystery diagnosis or a chronic issue. If that stubborn back-of-the-knee ache has been holding you back, we can help you solve it — and get you back to full strength, on and off the trails.

Because rehab shouldn’t just be about fixing the pain. It should be about making you harder to break.

Sciatica, Nerve Pain, and Lower Back Pain: Why Movement is the Best Medicine

Sciatica, Nerve Pain, and Lower Back Pain: Why Movement is the Best Medicine

If you've ever experienced radiating nerve pain, you know how frustrating it can be. That deep ache, sharp zing, or numbness traveling down your leg can make even simple tasks feel daunting. Maybe you’ve been told you have sciatica or a pinched nerve in your lower back, and now you’re wondering: What’s the best way forward?

The good news is that most cases of sciatica and lower back pain don’t require surgery, injections, or lifelong restrictions. With the right approach, you can take back control of your body and get back to doing what you love. Let’s explore how movement-based treatment can help—and why conservative care should be your first step.

Understanding Sciatica and Radiating Pain

Sciatica is a broad term often used to describe nerve-related pain that travels down the leg. It’s typically caused by irritation or compression of the sciatic nerve, which runs from your lower back through your hips and down each leg. But here’s the key: sciatica is a symptom, not a diagnosis. The real question is, why is the nerve irritated?

Common contributors include:

• Lower back disc irritation or bulging

• Stiffness or lack of mobility in the lower back, hips, or pelvis

• Muscle tension that affects nerve movement

• Poor movement patterns leading to excessive strain

While the pain can feel severe, the body is resilient. Nerves, like muscles, adapt and heal with the right approach. The challenge is finding a plan that actually works.

Why Rest and Passive Treatments Fall Short

If you’ve been dealing with sciatica, you’ve probably heard recommendations like, “Just rest and let it heal” or “Take these anti-inflammatories until the pain goes away.” While these strategies might provide temporary relief, they don’t solve the underlying issue.

Resting too much can lead to stiffness and deconditioning, making it harder for your body to recover. Passive treatments like ultrasound, heat packs, or muscle relaxers don’t address the mechanics of why your pain started in the first place. Instead, the key to lasting relief is movement—guided, purposeful movement that restores function and builds resilience.

The Best First Step: Movement-Based Care

The most effective approach for treating sciatica and lower back pain isn’t about avoiding activity—it’s about finding the right kind of movement. Your body is designed to move, and with the right strategy, you can turn movement into medicine. Here’s how:

1. Move, Don’t Immobilize

Pain might tempt you to stay still, but gentle movement actually helps calm irritated nerves and improve circulation. Controlled mobility exercises for the lower back, hips, and pelvis can reduce stiffness and improve function over time.

2. Strength Training for Stability

Weak or imbalanced muscles can contribute to poor movement patterns, increasing strain on your lower back and nerves. Strengthening your core, glutes, and legs provides the stability your body needs to move pain-free.

3. Nerve Mobilization Techniques

Nerves need to glide smoothly through surrounding tissues. Gentle nerve mobility drills can help reduce sensitivity and improve how your nerves move with your body.

4. Build Confidence in Movement

Pain can be scary, but avoiding movement only makes it worse in the long run. A progressive rehab plan helps you regain trust in your body and ease back into activities with confidence.

The Base Camp Method: From Pain to Performance

At Base Camp Chiropractic and Sports Rehab, we believe pain shouldn’t dictate how you live your life. Our approach is designed to not only get you out of pain but also help you move better and build resilience for the future. We break it down into three phases:

RESET

• Focuses on calming symptoms and finding movement strategies that reduce pain.

• Includes hands-on manual therapy, guided mobility work, and education on how to move without fear.

RESTORE

• Strengthens key muscle groups and improves mobility to address the root cause of pain.

• Involves progressive strength training, movement retraining, and nerve mobilization techniques.

RELOAD

• Helps you return to full activity without hesitation.

• Introduces higher-level exercises that prepare your body for the demands of sport and life.

The goal? Not just pain relief, but long-term durability. We want you to be able to run, bike, lift, and adventure without constantly worrying about your back.

You Don’t Have to Live Limited by Pain

If you’re struggling with sciatica or lower back pain, know this: you’re not broken. Your body is capable of healing and adapting—you just need the right plan. Conservative, movement-based care is the best first step, helping you not only recover but come back stronger than before.

You don’t have to settle for avoiding the activities you love. With the right approach, you can move past pain and build a body that’s ready for anything.

Ready to take the first step? Let’s get moving.

-Dr Mark Murdoch
Chiropractor, MS Sports Medicine

Sleep Hygiene - How to Maximize Your Recovery and Performance

Let’s talk about sleep. You know it’s important — but when life gets busy, it’s often the first thing to take a hit. And if you’re a runner (or any kind of active human), skimping on sleep is like trying to train on a sprained ankle — it’s just not going to end well.

Quality sleep is where recovery happens. It’s when your body repairs muscles, balances hormones, and keeps your brain sharp. So if you want to run faster, recover better, and improve athletic performance, it’s time to get serious about sleep.

Here’s how to maximize your sleep quality and wake up ready to crush your day (and your workouts):

1. Set a Consistent Bedtime Routine

   • Why: Your body loves routine. Going to bed and waking up at the same time every day helps regulate your circadian rhythm — your internal clock that controls sleep and energy levels.

   • What to Do: Start winding down 30-60 minutes before bed. Dim the lights, put your phone away, and do something relaxing like reading, stretching, or deep breathing. Consistency is key here — even on weekends.

2. Create a Sleep-Friendly Environment

   • Why: Your bedroom setup can make or break your sleep quality.

   • What to Do: Keep your room cool (60-67°F is ideal), dark (blackout curtains are a game-changer), and quiet (white noise machines can help). Invest in a comfortable mattress and pillow — you spend a third of your life here, make it count.

3. Watch What You Eat and Drink

   • Why: Certain foods and drinks can mess with your sleep.

   • What to Do: Avoid caffeine after noon and skip heavy, spicy, or sugary foods in the evening. Alcohol might help you fall asleep faster, but it wrecks your sleep quality — so save it for special occasions.

4. Use Sleep-Supporting Supplements (If Needed)

   • Why: Sometimes your body needs a little extra help winding down.

   • What to Do: Magnesium glycinate can help relax your muscles and calm your nervous system. Tart cherry juice naturally boosts melatonin production. If you’re really struggling, melatonin supplements can help — just keep the dose low (0.5-3mg) and use them short-term.

5. Get Morning Sunlight for Circadian Rhythm Regulation

   • Why: Sunlight helps set your circadian rhythm, making it easier to fall asleep at night.

   • What to Do: Spend 10-15 minutes outside in the morning light as soon as you can. Bonus points if you do it while walking or stretching.

6. Move Your Body (But Not Too Late)

   • Why: Regular exercise improves sleep quality — but timing matters.

   • What to Do: Aim for at least 30 minutes of movement most days, but avoid intense workouts within 2-3 hours of bedtime. Evening yoga or stretching? Perfect. Late-night hill sprints? Not so much.

Better sleep means better recovery, better performance, and fewer injuries. Start with one or two of these changes, and you’ll feel the difference fast.

Ready to take your recovery to the next level? Prioritize your sleep — your body will thank you.

Happy Trails,
Dr Mark, Chiropractor
Base Camp Chiropractic and Sports Rehab

understanding zone training

Each heart rate zone represents a different level of effort and intensity, and as you exercise in these zones, your body adapts in specific ways to improve performance.

(Pro tip: if you are new to high-intensity training and don’t know your maximum heart rate, you can estimate it by doing 220 minus your current age. For example, we will use a 35-year-old runner, who should have a max heart rate of ~185 beats per minute. This method isn’t very accurate, but use it if you don’t know your max HR).

Here’s the physiology behind each zone and the adaptations:

Zone 1: Very Light (50-60% of Max HR) (35-year-old: 93-111 bpm)

• Physiology: In this zone, your body relies mostly on aerobic energy systems, using oxygen to break down fats for energy.

• Adaptations:

  • Improved blood flow: Blood flow to muscles improves, aiding in recovery and nutrient delivery.

  • Increased capillary density: Tiny blood vessels (capillaries) grow around muscle fibers, improving the ability to deliver oxygen and nutrients to muscle cells.

  • Enhanced recovery: Increases circulation and helps clear waste products (like lactic acid) from muscles after more intense workouts.

  • Fat utilization: Your body becomes better at burning fat as fuel, which is useful for long-duration activities like endurance running.

Zone 2: Light (60-70% of Max HR) (35-year-old: 112-130 bpm)

• Physiology: Your body is still using aerobic systems, but now you are tapping into both fat and carbohydrate stores for energy. The intensity is moderate, so the body can keep up with the oxygen demand.

• Adaptations:

  • Increased mitochondrial density: Mitochondria (the "powerhouses" of your cells) increase in number, improving your ability to produce energy from oxygen and nutrients.

  • Better fat oxidation: The body gets more efficient at using fat for fuel. This helps spare glycogen (carbohydrate stores), which is valuable for longer runs or events.

  • Aerobic capacity: Your heart becomes more efficient at pumping oxygenated blood throughout your body, increasing your overall endurance.

  • Improved cardiovascular efficiency: The heart gets stronger and can pump more blood per beat, increasing stroke volume.

Zone 3: Moderate (70-80% of Max HR) (35-year-old: 130-148 bpm)

• Physiology: At this intensity, you begin to use a mix of aerobic and anaerobic energy systems. While oxygen is still being used, the demand for energy exceeds what can be provided solely by aerobic metabolism, and lactic acid begins to accumulate in the muscles.

• Adaptations:

  • Increased lactate threshold: The body becomes better at clearing lactic acid and delaying its accumulation, allowing you to maintain a moderate pace for longer periods.

  • Improved VO2 max: VO2 max is the maximum amount of oxygen your body can use during intense exercise. Training in Zone 3 helps increase this, improving your ability to sustain moderate intensities over time.

  • Greater cardiovascular output: Your heart becomes even more efficient at delivering oxygenated blood to muscles, improving stamina.

Zone 4: Hard (80-90% of Max HR) (35-year-old: 149-166 bpm)

• Physiology: This zone is primarily anaerobic. Your body can no longer rely solely on oxygen to produce energy and switches to using stored glycogen (carbs). Lactic acid begins to accumulate more quickly as the body produces energy without enough oxygen.

• Adaptations:

  • Increased anaerobic capacity: Your muscles improve their ability to generate energy without oxygen (anaerobic), which is useful for sprinting or high-intensity efforts.

  • Muscular strength and power: Muscle fibers adapt to handle more intense efforts, increasing their ability to exert force. This zone enhances your ability to do fast, powerful movements.

  • Improved lactate tolerance: You improve your ability to buffer and tolerate the buildup of lactic acid, which means you can sustain harder efforts for longer before fatigue sets in.

  • Faster recovery: Your body learns to recover quicker between high-intensity efforts by improving the efficiency of clearing out metabolic waste products like lactic acid.

Zone 5: Maximum Effort (90-100% of Max HR) (35-year-old: 167-185 bpm)

• Physiology: This zone is all about anaerobic energy production. The intensity is so high that the body cannot supply oxygen fast enough, so it relies almost entirely on glycogen stores and anaerobic processes.

• Adaptations:

  • Increased muscle power: Muscles adapt to produce maximum force over short periods. This is beneficial for sprinting and explosive efforts.

  • Improved neural recruitment: Your nervous system becomes more efficient at recruiting muscle fibers, especially fast-twitch fibers, which are responsible for explosive movements.

  • Increased explosive strength: This zone improves your ability to generate power quickly, useful for short bursts of effort like sprints or hills.

  • Muscle buffering: Your body’s ability to handle the buildup of metabolic waste, such as lactic acid, improves. However, this zone is not sustainable for long because lactic acid will accumulate faster than it can be cleared.

Summary of Adaptations by Zone:

1. Zone 1 (Recovery) – Improved circulation, fat burning, and recovery.

2. Zone 2 (Endurance) – Increased mitochondrial density, fat utilization, and cardiovascular efficiency.

3. Zone 3 (Tempo) – Improved lactate threshold, increased VO2 max, and stamina.

4. Zone 4 (Anaerobic) – Increased anaerobic capacity, lactate tolerance, and muscle strength.

5. Zone 5 (Maximum Effort) – Improved power, neural recruitment, and explosive strength.

Training across these different zones helps develop a well-rounded running performance, with endurance, strength, and speed all improving at the same time.

Runners! You should be spending most of your time (about 80% of your time) training in Zone 1/2, and some time (20%) in zone 4/5.