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Why the ankle you rolled in high school still bothers you
Most ankle sprains heal within a month.
Or at least… the pain goes away.
So why would an ankle sprain that is years old still bother you?
It is because you didn’t follow a progressive rehab plan.
Most ankle sprains heal within a month.
Or at least… the pain goes away.
So why would an ankle sprain that is years old still bother you?
It is because you didn’t follow a progressive rehab plan.
Healing takes place in three stages
Stage 1: Inflammation. During this stage, your body is sending all the building blocks to the injured area. This is typically painful and you might have some swelling or pain with movement. Pain to the touch. Discomfort walking. With a Grade 1 ankle sprain, this stage typically lasts a couple of weeks.
Stage 2: Repair. During this stage, your body is repairing the damaged ligament. It does this by laying down more collagen and proteins to stabilize the joint after injury. This stage is often sore, and there may be some persistent swelling. You can usually walk on it.
Stages 1 and 2 take place without you having to do much. The body naturally goes through these steps.
Stage 3 though, is where the magic happens, and the stage most people don’t take seriously enough. Since the pain is typically gone (or mostly gone) by Stage 3, you probably stopped rehabbing your injury before you could get the full benefits.
But… Stage 3: REMODELING is the most important step if you want to return to high-level activity.
During Stage 2, the body lays down collagen, and proteins in a haphazard manner. All it is trying to do is a patch job. In Stage 3, the body remodels the tendon and arranges it in the strongest possible orientation and position to be able to handle stress. The catch here is that the body NEEDS STRESS in order to know HOW TO REMODEL the injured body part to make it as strong as possible.
This is why you can’t stop a rehab program when the pain goes away. You are leaving performance on the table, and setting yourself up for future injuries.
A properly executed rehab plan tells your body to repair the ligament in the strongest way, preparing it for stress and future activity.
The good news is, the Remodeling phase never truly stops. It is more effective during the first few weeks following the injury, but your body is constantly in a stage of repair and remodelling. It happens every day. This means, even if you have chronic ankle instability, you can still improve. You just need to know what to do and stick to it.
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 Free consult with Dr Murdoch: book here
Instagram: Base.Camp.Doc
The Hip Labrum: the key to the hip Joint Stability and Mobility.
The Hip Labrum: the key to the hip Joint Stability and Mobility.
The hip labrum (aka the acetabulum) plays a crucial role in the complex architecture of our hip joint. This remarkable ring of cartilage encircles the hip socket and provides stability, cushioning, and protection to this vital joint. Understanding its anatomy, function, common causes of damage, and conservative treatment options can shed light on the hope and optimism available to those facing hip labral injuries.
Anatomy of the Hip Labrum:
The hip labrum is a resilient, crescent-shaped structure made primarily of cartilage. It is attached to the rim of the acetabulum (on the pelvis), creating a deeper and more stable socket for the femoral head (thigh bone) to rest in. This unique design allows for a wide range of motion while ensuring the joint remains stable during various activities, such as walking, running, or even yoga poses.
Function of the Hip Labrum:
The primary function of the hip labrum is to provide stability and support to the hip joint. It acts as a shock absorber, distributing the forces that are exerted on the joint during everyday activities or intense physical efforts. Additionally, the labrum helps maintain the proper alignment of the femoral head within the acetabulum, reducing friction and wear and tear on the joint surfaces.
How the Hip Labrum Gets Damaged:
While the hip labrum is a robust structure, it can be susceptible to injury, often due to repetitive motions or sudden trauma. Common causes of labral damage include:
Repetitive Movements: Activities such as running, dancing, squatting, or certain sports that involve frequent pivoting or twisting can put excessive strain on the labrum over time.
Hip Impingement: Hip impingement, or femoroacetabular impingement (FAI), occurs when there is an abnormal shape of the hip joint, leading to increased friction and potential labral tears.
Trauma: Sudden injuries, like falls or direct blows to the hip, can cause acute labral tears.
Treatment Options:
The good news is that many individuals with hip labral injuries can find relief and recovery through conservative treatment methods. These options focus on promoting healing and strengthening the surrounding structures of the hip, while also managing pain and discomfort. Here are some conservative approaches:
1. Rehab Exercise: A tailored exercise program can help improve hip joint stability, strengthen muscles, and correct any movement patterns that may have contributed to the injury.
2. Medications: Over-the-counter anti-inflammatory drugs, prescribed by a healthcare professional, can help manage pain and reduce inflammation.
3. Activity Modification: Adjusting your activities to reduce stress on the hip joint and labrum can aid in the healing process.
4. Hydrotherapy and Heat/Cold Therapy: These modalities can help alleviate pain and improve circulation around the hip joint.
5. Injection Therapies: In some cases, corticosteroid injections or regenerative therapies may be considered to manage pain and promote healing.
6. Education: Understanding proper body mechanics, activity modifications, and pain triggers is essential for taking steps to prevent further damage and is a vital aspect of conservative care.
While a hip labral injury can be challenging, conservative treatment offers a positive path toward healing and improved joint function. A well-rounded approach, guided by healthcare professionals, empowers individuals to regain mobility and return to their desired level of activity, ensuring a bright future with a healthy hip joint.
3 things you need to know about pain
Injured? Pain can be scary, but it does not have to be. Here are 3 things you need to know about pain!
Everyone experiences pain at some point
It is part of the human existence. We all have to deal with it.
But there are many misconceptions about pain and injury out there. Some you learned from your doctor, others from social media, and some even from your mother.
Next time you are experiencing pain, keep these 3 things in mind:
1. You do not have to stop doing things when you are in pain
Inactivity is almost never the right way to handle pain. Every time I have a patient who has been told to use ‘bed rest’ and wait for the pain to go away. This is a recipe for disaster and just leads to deconditioning and less fitness.
2. when the pain goes away, it does not mean that you are completely healed
There are 3 phases of an injury.
Stage 1: Inflammation
Stage 2: Repair
Stage 3: Remodelling
Pain is often present and can be intense in stages 1 and 2, but completely absent in stage 3. It takes stress to properly heal from your injury, and for your body to truly be back to 100% and ready to take on your sport
3. Pain is not always equal to damage
There are THOUSANDS of things that contribute to the pain experience. But just because you have shoulder pain doesn’t mean that your rotator cuff is damaged, and just because you have lower back pain doesn’t mean that you have a bad lower back.
Pain happens when we cross over our ‘pain threshold’ and there are many things that can lower our threshold. Stress, lack of sleep, crappy nutrition, and tissue stress or damage can all lead to pain.
When to get an assessment
Not all pain should send you running for your doctor or an assessment. Sometimes pain is ok, and just a part of life.
You SHOULD get assessed if:
Pain is persistent for multiple weeks
Your pain is limiting you from doing what you love to do, or what you need to do
You have pain that radiates down your arms or legs
The pain doesn’t go away with medication or rest
You are AFRAID or CONCERNED about your symptoms. There is nothing wrong with getting checked out.
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
How long does it take an ankle sprain to heal?
Ever wonder how long it takes for an ankle sprain to heal? While everyone is different, there are a few rules rules and guideline you can follow to predict how long it will take an ankle to heal after injury.
NOTE: the below information is not and should not be considered medical advice or prescription. No doctor-patient relationship is established. If you think you have an ankle sprain, book an appointment for an assessment here.
Ankle Sprains are the #1 athletic and sports injury.
In the US alone, as many as 2,000,000 ankles will be sprained this year. That is CRAZY numbers! The kicker? That is undoubtedly an underestimate because that only accounts for ankle sprains bad enough that people went at got checked out.
If you have sprained your ankle, you know how scary it can be. You suddenly roll over the outside of your foot and collapse to the ground. At first, you can’t even tell how bad it is!
Is it painful?
Am I just so hopped up on adrenaline?
so…HOW BAD IS IT?
The first thing you need to know is how severe the injury is.
While they can be scary, in general, ankle sprains heal quickly and you can get back to your favourite activities within a couple of weeks, but that depends on the severity. Use the steps below to tlearn how to tell how severe an ankle injury is, and then scroll down to the bottom to check the estimated healing times for each grade of injury.
GRADING:
There are 3 grades of ankle sprains that range from least damaged to most damaged.
Grade 1 ankle sprain: the ligament on your ankle was stressed, but it wasn’t stretched or torn
Grade 2 ankle sprain: the ligament is torn, but still has some of the ligament intact
Grade 3 ankle sprain: the ligament is completely torn, or it has pulled a chunk of bone off at the attachment
How to tell if you have a severe ankle sprain:
Step 1: Pain intensity and quality
All grades of ankle sprains can be extremely painful.
Grade 1 ankle sprains are usually between 4 and 7 on a pain intensity scale of 0-10 (10 being the worst pain you can imagine) and is usually more painful at the time of injury and the pain gradually decreases over the next few days. Usually, this pain is described as SHARP.
Grade 2 ankle sprains are usually between 5 and 9 out of 10. The pain at the time of injury is SHARP and DULL or ACHY PAIN usually follows over the next few hours or days.
Grade 3 ankle sprains are counter-intuitive because they are often NOT PAINFUL at the time of injury for the first 20-60 minutes. This is because the ligaments and nerves associated with it are totally torn, so they cannot send pain signals to the brain. The pain increases of the next few hours or days and can range from 2 and 9 out of 10, mostly dependent on the degree of swelling.
Step 2: can you walk?
Grade 1 ankle sprain: you should still be able to walk immediately after the injury (within a couple of minutes), at least for a few steps. It will be painful, but it should be manageable.
Grade 2 ankle sprain: you should still be able to walk immediately after the injury, but this is not always the case, due to the severity of the pain. However, within a day or two, you should be able to walk 3-5 steps, placing your full body weight on your injured ankle. If you cannot, it implies that there is more significant damage and you likely need to get x-rays
Grade 3 ankle sprain: you will not be able to walk immediately following the injury (although I have seen people ‘walk off’ a severe ankle injury). The next few days, the swelling usually gets so bad that even attempting to walk is out of the question.
Step 3: Is there swelling?
Grade 1 ankle sprain: there should not be any swelling with a grade 1 ankle sprain
Grade 2 ankle sprain: swelling can range from minimal to severe. Swelling can take a few hours to accumulate and last multiple days or weeks
Grade 3 ankle sprain: swelling is usually severe and fast. Usually lasts several days or even weeks
The guidelines above are not universal, but they are a good way to quickly estimate the severity of your injury. If you have any reason to believe your ankle sprain is grade 2 or above, get it checked out. If you are in North Okanagan and looking for a qualified physiotherapist or chiropractor in Vernon, we can help. Book a free consult here.
How long will your ankle sprain take to heal?
In general, ankle sprain healing will follow these timelines:
Grade 1 ankle sprain: 1-4 weeks
Grade 2 ankle sprain: 3 weeks to 6 months
Grade 3 ankle sprain: up to 12 months or beyond
These times will be different for everyone, and there are many factors that affect healing. It is also helpful to keep in mind that just because the pain is gone, does not mean the ligament is back to pre-injury status and ready to get back to your activities. It still requires PROGRESSIVE REHAB and exercise before getting back to 100%. Pain is just one part of the equation.
If you are dealing with an ankle sprain and want to get back to skiing, running, CrossFit, or whatever activity you love, make sure that you do more than watch and wait. When you are ready for some help, fill this out and we can work together to get you back.
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 a free Consult with Dr Murdoch: book here
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.
How to Run Pain-Free in 2023
Running can cause all sorts of injuries, but there are things you can do to prevent it! Here is how you stay injury free in 2023
5 tips to keep you from being stuck inside because on injuries this year.
1) STRENGTH TRAIN
Strength training has been proven, over and over again, to increase your resilience and decrease your chance of injury. It increases your capacity, while simultaneously making you a faster and more efficient runner.
The easiest way to build a running strength program is to use these exercises in every session:
Calf raise
Deadlift
Squat
If you are new to strength training it can be confusing and intimidating. Join our 12-week Run Strong program for in-person strength coaching specific to runners. Apply for the next group of Run Strong here
2) Listen to your body, and don’t wait until your injury is debilitating to get help
It is way harder to rehab an injury that you have ignored for weeks, months of years. Next time you have a niggle or a hot spot that worries you, get it assessed. We work with a lot of runners. If you are dealing with an injury, book a free consult today. The last thing you want is to be caught in Runners’ Injury Purgatory.
Pain and injury can be incredibly frustrating, and downright depressing.
If you are ready to get out of pain and back to running, we can help.
3) Hydrate
Suprised? Hydration is so important for runners. Being on top of your hydration keeps you fitter and healthier throughout your run, but hydration is about more than that. Being hydrated during your daily life is just as important as hydrating before or during your run.
My recommendation comes from an exercise physiologist named Dr Andy Galpin, who recommends consuming 1 ounce of water for every pound of body weight, divided by 30, every 15 minutes. For example, a 100 lb athlete should consume 3 oz every thirty minutes, while a 150 lb athlete should consume 5 oz and a 200 lb athlete would consume 6.7 oz.
This doesn’t address electrolytes, which is a whole other topic, but in general, make sure you have electrolytes in your hydration if your effort is longer than. 30 minutes. My go-to electrolyte is the LMNT salt packets that you can add to water (available for sale at Base Camp Chiropractic and Sports Rehab)
4) Get enough protein
Protein is literally the building blocks of our body. When we run, we start to break down parts of our body. If we are getting enough protein, we can build those parts of our body back up better than before. But if we are not adequately fueling? Well… you ever tried building a Lego castle without all the pieces? Aim to get 1.6-2 grams of protein for every kilogram of body weight per day, especially on days when you are running. Consider supplementing with a protein shake on your run days.
Protein shakes are a great way to make sure you are meeting your minimums for the day.
5) SLEEP
Sleep is the ultimate performance-enhancing drug. Getting at least 8 hours per night is essential to keep you injury free and make you a better runner. Many active runners should be aiming for 9 hrs of sleep every single night! On top of quantity, quality is also important. Make sure you have a consistent nighttime routine and that you are getting to sleep at the same time every night to maximize your body’s ability to heal and prepare you for the next day.
Try to stay consistent with your bed time too, to maximize your sleep quality.
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.
How running injuries happen