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6 questions to ask your new physiotherapist
How do you know if you have a good Physiotherapist? Here are the 6 questions you should ask them.
Not all Physiotherapists are created equal.
Some of them are up to date on the research and do their absolute best to keep YOUR best in mind. Others? Not so much.
If you plan on seeing a Physiotherapist in Vernon, here are the Top 6 Questions you should ask them:
1 - What does my treatment plan look like?
Your Physiotherapist should have a plan and be able to explain it to you. That doesn’t mean that everything will always go according to plan, but you at least need to be following one. They should be able to tell you an estimate for how long and how many visits your treatment will take.
2 - What will each appointment look like?
You should know what your appointments will include so that you are better prepared for them each week. You Physiotherapist should be able to tell you what to expect.
3 - When do you think I will be feeling better and how long will you need to see me?
This one is a tricky one because everyone is different. But… your Physiotherapist should be able to give you an estimate of how long it takes to recover, based on how long their patients have taken to recover and what the current research says.
4 - What are some alternatives treatments?
There are many ways to approach a problem, and pain is no different. No single treatment method is absolutely necessary to treat ANY body injury. If you do not like being adjusted, you do not have to be adjusted. If you don’t like a certain exercise, there are plenty of others to choose from. A good Physiotherapist should recognize that and be able to give you alternative treatment options.
5 - Will this condition get better on its’ own?
Most conditions get better on their own. This is a fact. If you ask your Physiotherapist and they tell you that your back pain will get worse if you don’t get your hip put back into place, or your neck will get arthritis because of your poor posture, they are trying to scare you into a treatment plan.
That said, even people with conditions that eventually get better on their own often benefit from treatment and a rehab plan.
6 - What can I do at home to help me with my pain?
Repeat after me: “I am responsible for my own fate”
If your Physiotherapist does not give you anything to do at home to help manage your pain or progress your condition, find a new Physio.
Not sure where to start?
We can help.
If you are looking for someone in Vernon to help you with your injuries, I can help you in person.
If you are looking for a clinician in BC, I can see you virtually, or I can point you in the right direction to find someone near you.
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Chiropractic and Sports Rehab in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Book an Appointment with Dr Murdoch: book here
Instagram: Base.Camp.Doc
6 questions to ask your new chiropractor
Not all chiropractors are created equal. Here is how to tell if you have a good one.
Not all Chiropractors are created equal.
Some of them are up to date on the research and do their absolute best to keep YOUR best in mind. Others? Not so much.
If you plan on seeing a Chiropractor in Vernon, here are the Top 6 Questions you should ask them at your first visit:
1 - What does my treatment plan look like?
Your chiropractor should have a plan and be able to explain it to you. That doesn’t mean that everything will always go according to plan, but you at least need to be following one. They should be able to tell you an estimate for how long and how many visits your treatment will take.
2 - What will each appointment look like?
You should know what your appointments will include so that you are better prepared for them each week. Your chiropractor should be able to tell you what to expect.
3 - When do you think I will be feeling better and how long will you need to see me for?
This one is a tricky one because everyone is different. But… your Chiropractor should be able to give you an estimate of how long it takes to recover, based on how long their patients have taken to recover and what the current research says.
4 - What are some alternatives to adjusting?
Chiropractic adjustments do not solve all problems. They also are not absolutely necessary to treat ANY condition. If you do not like being adjusted, you do not have to be adjusted. A good chiropractor should recognize that and be able to give you alternative treatment options.
5 - Will this condition get better on its’ own?
Most conditions get better on their own. This is a fact. If you ask your chiropractor and they tell you that your back pain will get worse if you don’t get adjusted or your neck will get arthritis because you need your bones put back in place, they are trying to scare you into treatment.
That said, even people with conditions that eventually get better on their own often benefit from treatment and a rehab plan.
6 - What can I do at home to help me with my pain?
Repeat after me: “I am responsible for my own fate”
If your Chiropractor does not give you anything to do at home to help manage your pain or progress your condition, find a new Chiropractor.
Not sure where to start?
We can help.
If you are looking for a Chiropractor in Vernon, I can help you in person.
If you are looking for a Chiropractor in BC, I can see you virtually, or I can point you in the right direction to find someone near you.
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Chiropractic and Sports Rehab in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Book an Appointment with Dr Murdoch: book here
Instagram: Base.Camp.Doc
Do I have to stop running?
The reality is that some running injuries do need a period of Relative Rest. This will inevitably mean a change in your running schedule, but it does not mean the complete elimination of your favourite activity.
I treat a lot of runners.
One of the hardest conversations I have with runners is whether or not they need to stop running when they start experiencing pain.
It is really common that runners coming to me tell me that their doctor told them to stop running and that running is the cause of their pain.
SPOILER ALERT: There’s a better way.
Before I get into the nuances of the question “Do I have to stop running if I have [insert painful area here]?” we need to set the stage. When it comes to people walking through the door into my clinic or scheduling online coaching/consulting with me my goal is ALWAYS to help you keep you DOING WHAT YOU LOVE and not take you away from it.
PUBLIC SERVICE ANNOUNCEMENT: You already know that if something hurts to do and you stop doing that thing you will have less pain.
That is not why you need some guidance. You are looking for solutions to keep you doing what you love. Very rarely (in fact, almost NEVER) do I recommend my patients to completely eliminate their favourite activity. In the rare cases that I do, the elimination is TEMPORARY and only if it is absolutely necessary.
The reality is that some running injuries do need a period of Relative Rest. Relative Rest means a period of decreased running volume or intensity. This will inevitably mean a change in your running schedule, but it does not have to mean the complete elimination of your favourite activity.
There are a few considerations when we are considering what to do if you have running-related pain or injury:
How much are you currently running compared to how much you were running 6 weeks ago?
Rapid changes in mileage?
Changes to your routine?
Why are you running in the first place?
Running only for fitness?
Running in preparation for a race?
Running to clear your headspace?
What does ‘relative rest’ mean to you?
Complete elimination of activity?
Alternate activities besides running?
Changing your running volume/terrain/cadence/pace?
If you have been suffering from running-related pain, you already know how frustrating is it. The good news is that IT DOES HEAL. The catch is that it takes direction and a structured recovery program. My goal is to keep you running.
One this is usually certain when it comes to running injuries though… if you keep doing what your are doing the way your are doing it, it won’t get better and it will get worse. Something needs to change.
If you are dealing with a running injury, and have been told you need stop running, but you are ready for another approach, book a consult with us at Base Camp. Learn a better way.
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Chiropractic and Sports Rehab in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Instagram: Base.Camp.Doc
Disclaimer: This blog is intended for general informational purposes only and is not intended for the delivery of medical advice. No doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog and website is not intended to be a substitute for medical advice.
Do I have a Concussion?
Concussions are scary. We have all heard about how dangerous they can be, how much damage repetitive concussions have caused professional athletes, or how much your friend has suffered from them. But how do you know if YOU have a concussion?
In this article, I break down what a concussion is, how to know if you have one, and what to do if you think you have one.
The content in this post is intended for educational purposes only. No information in this post is to be interpreted as medical advice, recommendations, or prescription. If you think you have a concussion, are concerned about your symptoms, or have further questions, make an appointment here, give us an email here: drmurdoch@basecampclinic.com, or contact your medical provider.
Picture this…
You’re speeding down a single track. You have run this same route three times today and you are really feeling the flow. Only two more turns until you are done this run. Wait. Was that root there last run?
Next thing you know, you are looking up at the sky, plenty of dirt on your forearms, and a fern leaf or two shoved up your sleeve.
You think you are ok. Nothing feels broken. A bit of blood, but that is to be expected. Your neck hurts and you have a mild headache, but other than that, everything feels ok. You don’t think you hit your head, but you can’t be sure. Then you think to yourself... ‘Do I have a concussion?’
What this article covers:
What are the symptoms of a concussion
How do I know if I have a concussion?
How long does it take to recover? Will I have symptoms forever?
What is a concussion?
What to do if I think I have a concussion?
What are the symptoms of a concussion and how do I know if I have a concussion?
Concussion Symptoms:
Headache
Dizziness and balance changes
Difficulty with concentration
Trouble with Sleep
Mood changes including anxiety and depression
Forgetfulness
Fatigue
Loss of consciousness
Light or Noise sensitivity
The list of the signs of concussion can seem endless and vague. One aspect of concussions that makes them so hard to deal with is that you are unlikely to have all of the symptoms, and just because you DO NOT have any of these symptoms does not necessarily mean that you are concussion-free. This can be confusing for medical professionals, let alone an athlete or weekend warrior who suspects they might have a concussion. Part of the problem is that symptoms may not show up immediately, but instead take 24-48 hours to appear. (1)
With this in mind… How do you know if you have a concussion? How does a Chiropractor or a Physical Therapist in Vernon, BC test you for a concussion? This can be a nuanced question, but there are a few rules that you can follow. Let’s talk about how to tell if you have a concussion.
How do you know if you have a concussion?
SHORT VERSION: If you experience an injury and have ANY of the symptoms listed above, you likely have a concussion. It is recommended that you seek an evaluation by a qualified professional within 72 hours of the initial injury. If you are unsure who to see in your area, please reach out to me at drmurdoch@basecampclinic.com and I will help you find someone.
“I have a headache and some trouble with sleep! Does that automatically mean that I have a concussion?” The short answer is No. In general, to get a concussion you need to have a mechanism of injury. In other words, concussions need to have some sort of event that causes them.
These injuries usually involve some combination of the following:
Moderate to high speeds
Sudden changes in direction
Head or body impact
Like the symptoms, we do not need to have all of these factors in order to get a concussion. One common question is “do you need to hit your head to get a concussion?” and the definitive answer is NO. You can experience a concussion without hitting your head. If after a fall, car accident, sports collision or unexpected impact you have any of the symptoms above, you most likely have a concussion. (1)
How does my Dr. know that I have a concussion?
The diagnosis of a concussion is primarily based on a thorough history (what happened) and a symptom inventory (see above list of symptoms). As a clinician, we then used the physical exam to rule out anything that might be more serious (e.g. broken bones or more serious brain injury) and determine the most probable cause of the symptoms you are experiencing. (1)
In short, if you have a mechanism of injury consistent with concussions and any of the above symptoms, you likely have a concussion and should get an evaluation.
Recovery after a Concussion
How long does it take to recover from a concussion?
The good news about concussions is that most people fully recover from them completely and in a relatively short amount of time. The tricky part about concussions though, is that you will typically feel better before your brain has healed, which puts you at risk of a second injury with more serious consequences. Every person who experiences a concussion recovers somewhat differently, however, there are a few rules we can use to predict recovery. (2)
Concussion symptoms usually last 7-14 days following the injury
Symptoms often get worse 24-72 hours following a concussion
Those with less severe concussion symptoms are more likely to recover quickly
Symptoms resolve before the brain has recovered
When can I get back to doing what I love?
Despite feeling better within a relatively short amount of time, returning to the activity that caused the concussion in the first place is dangerous. The brain heals slowly and takes about 30 days to recover to baseline for most concussions. (2) As long as your symptoms do not persist or return, in general, you can return to your activity at about 30 days after a concussion without increased risk or permanent or lasting damage. It is, however, recommended that you return to your activity gradually, rather than back to 100% on day one (I am looking at you single track riders).
Will I have symptoms forever?
Most people who experience a concussion fully recover with no residual injuries. If you are experiencing symptoms that last longer than 2 weeks then you need to get a thorough evaluation by someone who knows what they are doing. If you receive proper treatment then most people who have persistent symptoms still experience full recovery. A portion of patients have persistent symptoms that do not resolve. These people can still experience significant relief with treatment.
When should I go see someone if I think I have a concussion?
So… you went over your handlebars. What now? When should you see someone if you think you have a concussion? I recommend seeing a qualified clinician as soon as possible following an injury if you think you have a concussion. Not only will this help you rule out anything more severe, it will also help you recover FASTER because early interventions with concussions are the key to fast and effective recovery. The ideal timeframe for an evaluation happens within 72 hours of injury.
If you think you have a concussion or someone you know and care about has a concussion, contact me ASAP and we can get you on the road to recovery.
NOTE: If you have severe symptoms (loss of consciousness, vomiting, sustained double vision, passing out) then you need to go to the emergency room as soon as possible.
Summary
Here is the bullet:
Concussions are very common and, while they should be taken seriously, most people completely recover within a short time.
Most common symptoms include headache, neck pain, and dizziness, but anyone who has an injury involving the head and neck should get evaluated
Concussions are diagnosed by a history and a physical exam, in which the primary goal is ruling out a more serious injury
A timely exam and treatment can enhance healing and recovery. Guidance can help decrease the chance of re-injury or persistent symptoms.
Have a question about concussions? Shoot me an email: drmurdoch@basecampclinic.com or give me a call: 250-307-7819
For a great video on concussions, check this video from TED: https://www.youtube.com/watch?v=xvjK-4NXRsM
Author: Dr. Mark Murdoch, Chiropractor and Co-Founder at Base Camp Chiropractic and Sports Rehab in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Instagram: Base.Camp.Doc
References:
Jackson, W. T., & Starling, A. J (2018) Concussion Evaluation and Management. The Medical Clinics of North America.
Vagnozzi et al., 2010.
SCAT 5
The Two Options You Have When You Are Injured…
The options are simple, but the process is complex. You can either decrease your activity or increase your capacity.
Person: “Doctor, my back started to hurt this earlier this week, and hasn’t gotten better. It hurts every time I bend forward.”
Doctor: “Ok, stop bending forward then. I want you to take the next few days off and just relax at home.”
Hmm… that IS one way to go about it. But what if there is a better way? What do you think the downside is of stopping your activities?
When you are injured, the activities you were doing before can be painful, whether it is deadlifting or washing the dishes doesn’t really matter.
To manage your injury, you essentially have two options….
Option 1: Decrease your activity level
The idea here is that you decrease your activities to a level that doesn’t cause pain.
This is a viable option for some injuries, but it is never a permanent solution. If you decrease your activity too much for too long, you will end up deconditioned, and then you live in a feedback loop where you keep getting worse… Just like this picture:
I recommend that MOST of my patients decrease their stressors for a period of time (but this is only for a few days). Then we get into Option 2…
Option 2: increase your capacity
With this strategy, you work to increase your strength, endurance, and recovery to improve your overall capacity to a level that can handle the stresses of your activity.
Personally, Option 2 sounds like a better solution to me.
The more we can increase your capacity, the larger buffer you have between your demands and your threshold.
In order to use Option 2 though, you need to have a plan. We need a structured, progressive and intentional exercise plan in order to build up this buffer. It can’t be done in a day, and it doesn’t work to just use random exercises with no intention.
Option 2 is a 3 step process.
Step 1: Calm Stuff Down
This often still consists of a period of decreased activity, but it is NOT a permanent strategy. It is only long enough to give us a window to build upon. We also use things like stretching, foam rolling, mobilization, and hands-on therapy during this phase to decrease your pain.
Step 2: Build Back Up
During this phase, the focus is on building strength and endurance around the body parts and systems involved in your activity. This means strength and mobility exercises, with less emphasis on mobility or hands-on treatment.
Step 3: Bridge the Gap
This is the fun part. After your symptoms are under control, we start to work on speed, strength and re-integrating your favourite activities. You like to run? Your rehab plan involved running. You like to ski? Yup, that’s part of the plan. Mountain Biking? You bet we include that.
Here are a couple of the components of Bridging the Gap:
Movement Quality and Capacity: how well do you move in relation to your sport/activity, and do you have enough range of motion for your task
Sport/Activity Specific Cardiovascular and Muscular Endurance: even though you are out of pain doing a simple single-leg squat in the clinic, doesn’t mean you maintain that same quality when you are out of breath
Rate of Force Development: can you generate force quickly enough, as you need it, during your activity?
Recovery: making sure you have the strategies and skills in place you need to recover from the demands of your activity.
This is also one of the most IMPORTANT parts. If all you do is get out of pain, but you don’t continue to improve your movement quality, recovery strategies, and overall capacity, it is extremely common to start sliding backwards, right back to where you started.
The reason I use this framework is that it is not only the most effective method that I have found, it also helps YOU develop the tools you need to keep your pain from coming back.
If you are ready to take control of your pain and get back to doing the things you love, I can help you.
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Chiropractic and Sports Rehab in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Instagram: Base.Camp.Doc
How running injuries happen