Understanding Shoulder Labrum (glenoid) Injuries: Treatment and Recovery

The shoulder labrum is an important part of the shoulder joint that helps keep it stable and supports various movements. When it gets injured, it can cause pain and limit shoulder function. This article explains what the shoulder labrum is, common causes of injury, treatment options, especially focusing on active care and rehabilitation, and how long it takes to recover.

What is the Shoulder Labrum?

The shoulder labrum (aka glenoid labrum) is a ring-shaped piece of cartilage found inside the shoulder socket. It acts like a cushion to keep the shoulder joint stable and helps it fit the upper arm bone properly. It also attaches ligaments and tendons, which are important for shoulder strength and movement.

Causes of Shoulder Labrum Injury:

1. Acute Injuries: Falling, getting hit, or dislocating the shoulder can damage the labrum.

2. Repetitive trauma: Doing activities that involve lots of overhead arm movement, like throwing in sports or lifting heavy objects, can wear down the labrum over time.

3. Age: As people age, the labrum can naturally weaken and become more prone to injury.

4. Pre-existing Shoulder Conditions: Certain conditions, like having an unstable shoulder joint or certain bone shapes, can increase your risk for labral tear.

Treatment Options:

1. Non-Surgical Treatment:

- Rest: Taking a break from activities that make the shoulder hurt to reduce pain and swelling.

- Therapeutic Exercise: Doing exercises to make the shoulder muscles stronger, improve motion, and stabilize the joint.

- Pain Medicine: Taking over-the-counter medicines like ibuprofen can help with pain and swelling.

- Changing Activities: Avoiding things that make the pain worse.

2. Active Rehabilitation:

- Exercises: Specific exercises to make the shoulder more stable, flexible, and stronger. These can include exercises for the muscles around the shoulder, shoulder blade, and balance training.

- Learning Proper Movements: Working on using the shoulder correctly to prevent future injuries.

- Gradual Return to Activities: Athletes might do exercises related to their sport to safely get back to playing.

3. Surgery:

- In severe cases or when other treatments don't work, surgery might be needed to fix or rebuild the labrum.

Recovery Time:

How long it takes to recover from a shoulder labrum injury depends on how bad it is, the treatment chosen, and the person's individual situation. Here's a general idea:

1. Non-Surgical Treatment: With rest and therapeutic exercise/rehab, most people start feeling better within a few weeks to several months. It might take several months to a year to fully recover.

2. Active Rehabilitation: Those who actively participate in rehab exercises usually recover more quickly. Going back to daily activities and sports can take anywhere from a few weeks to several months, with a focus on taking small steps.

3. Surgery: Recovery after surgery often involves several weeks of keeping the shoulder still and then a longer period of rehabilitation. It could take six months or more to get back to how things were before the injury. The good news is that most labral injuries do not require surgery

Conclusion:

A shoulder labrum injury can be tough, but with the right treatment and rehab, people can regain shoulder function and lower the risk of future injuries. Active care and rehab are important in this process because they help people rebuild strength, stability, and confidence in their shoulder. Always consult with a healthcare professional for a proper diagnosis and treatment plan that suits your specific situation.

Whiplash: Understanding Treatment Options and Recovery Time

AKA: Whiplash-Associated Disorders (WAD)

Whiplash is a common injury resulting from the rapid back-and-forth motion of the neck and head, often occurring in car accidents, falls, or sports-related incidents. It can lead to significant pain and discomfort, affecting one's daily life. In this article, we will delve into the causes, symptoms, treatment options, and prognosis of whiplash.

Understanding Whiplash

Whiplash occurs when the neck undergoes a sudden, forceful movement, typically hyperextending and then hyperflexing. This abrupt motion can damage the soft tissues in the neck, including muscles, ligaments, and tendons, leading to a range of symptoms.

Symptoms of Whiplash

1. Neck Pain: The most common symptom of whiplash is neck pain, which can be sharp, dull, or throbbing in nature.

2. Stiffness: A feeling of tightness and reduced range of motion in the neck is common.

3. Headaches: Whiplash can trigger tension headaches, which are characterized by pain in the head and neck.

4. Shoulder and Upper Back Pain: Pain and discomfort can extend to the shoulders and upper back.

5. Tingling or Numbness: Some individuals may experience tingling or numbness in the arms or hands.

6. Fatigue: Whiplash can lead to fatigue due to the constant discomfort.

Treatment Options

Rest: In the immediate aftermath of a whiplash injury, rest is crucial to allow the damaged tissues to heal.

Therapeutic Exercise: A clinician can design a customized exercise and stretching regimen to improve neck mobility and strength.

Heat and Cold Therapy: Applying heat or cold packs to the affected area can help alleviate pain and reduce muscle spasms.

Spinal Manipulative Therapy: Chiropractors can adjust the spine to relieve pain and improve mobility.

Pain Medication: Over-the-counter pain relievers like ibuprofen or prescription medications can help manage pain and reduce inflammation.

Injection Therapy: In severe cases, injections of corticosteroids or lidocaine may be recommended to reduce inflammation and pain.

time to recovery

The prognosis (time to recovery) for whiplash varies from person to person and depends on the severity of the injury and the effectiveness of treatment. In most cases, whiplash injuries improve within a few weeks to months with appropriate care. However, some individuals may experience chronic pain or complications.

Factors that can influence prognosis include:

1. Severity of Injury: More severe whiplash injuries involving structural damage may take longer to heal.

2. Timely Treatment: Receiving prompt and appropriate treatment can improve outcomes.

3. Individual Factors: Factors such as age, overall health, and pre-existing conditions can impact recovery.

4. Compliance with Treatment: Adhering to prescribed treatment plans and exercises is essential for a favourable outcome.

5. Rehabilitation: Engaging in rehabilitation exercises and therapies can help restore strength and flexibility.

Whiplash is a painful and often disruptive injury, but with the right treatment and care, most individuals can expect to recover fully. It's essential to consult a healthcare professional for an accurate diagnosis and personalized treatment plan. By following medical advice and being patient during the healing process, individuals with whiplash can look forward to a positive prognosis and a return to their normal activities.

Achilles Tendinopathy (UPDATED 2024!)

In this article:

• what is Achilles tendinopathy

• Who gets Achilles tendinopathy

• How we diagnose Achilles tendinopathy

• What to do if you have Achilles tendinopathy

It goes a little something like this…

You’re new to running and decided that trail running is for you (YES! Stoked for you). The runs so far have been pretty enjoyable, but you are ready for something a little bit more challenging than the Rail Trail. This week you are ready to put some miles in at Kal Park! Can’t be that hard right?

So you pick up a brand new pair of Trail Runners, pick a trail and start moving. 

It went great! You had such a blast. The VIEWS! They were just amazing. Sure, the hills were hard, but that’s good for you, right? Nothing like a little uphill challenge.

The next couple of weeks go great. Instead of road running, you are strictly on the trail and instead of the measly Rail Trail, you are strictly running the rolling hills of the North Okanagan.

One day while running your new favourite Kal Lake route you start to feel some discomfort in your lower leg. It’s on the backside, a couple of inches up from your heel. That’s weird. This has never happened before. It’s not a big deal though. After a km or so it goes away and for the rest of the run you don’t even feel it. “It must have been nothing”, you think.

But the trend continues… next week you are feeling the same pain on every run and it’s starting to last longer. It doesn’t quite go away by the end of your run. Instead, it keeps getting worse! After your run it calms down, but lingers for a few hours. “This must just be part of becoming a runner. I just have to deal with some pain sometimes”.
The next morning you step out of bed and OUCH. Your Achilles HURTS! It’s a tension/burning/shearing pain. It hurts to stand and it hurts to walk.

What the heck is going on?

ANSWER:

A good ol’ case of Achilles Tendinopathy.

What is it?

Achilles Tendinopathy is a really common overuse running injury. As many as 85% of middle-distance runners will experience it.

The Achilles is a tendon that attaches your calf muscle (back of your lower leg) to your foot. It attaches to the top of the back of your heel and is one of the main ways we transfer force through our feet while running and walking. When we start to get Achilles pain it can start to affect EVERYTHING YOU DO throughout your day. It sucks, but most people recover from it with proper treatment and rehab.

Tendinopathy is a fancy word to describe an inflammatory and remodelling response process that happens when the Achilles tendon is overloaded and is unable to recover. The catch is that it will often get worse if it is just ignored. Early recognition and intervention are key in shortening the recovery time.

A typical case of Achilles tendinopathy starts slow and becomes more severe over time until it is present every time the tendon is loaded. 

Who gets it?

While Achilles Tendinopathy seems like it should be more prevalent in competitive athletes, 65% of cases are from the general public and are not sport-related.

There are a few risk factors that increase your chance of getting Achilles Tendinopathy that I divide into 2 categories: things you CAN control and things you CANNOT control

Things you CAN control:

• Ankle strength (weak ankles, especially with pressing your toes down, is a risk factor)

• Sudden changes in training volume (too much, too soon)

• Uphill running (if you are unprepared for it)

• Fluoroquinolone antibiotic use (e.g. ciprofloxacin) has been shown to significantly increase the risk of tendon injuries (not just Achilles tendon!). If you are on antibiotics, it is wise to change your training program temporarily. Talk to your prescribing doctor if you are unsure about the type of antibiotics you are taking and if there are alternatives

• ***Increased body weight and abnormal ankle range of motion. While these aren’t always completely within our control, a little change can go a long way. You don’t need to have perfect range of motion or body composition to avoid Achilles tendinopathy

Things you CANNOT control:

• Family history of tendon injuries

• Genetic variation

• Systemic disease

• Abnormal ankle range of motion.** (If you have a previous injury that limits your range of motion or have hypermobility, your ROM might be out of your control).

How does a doctor diagnose Achilles tendinopathy?

As a Chiropractor in Vernon, BC, who sees a lot of sports-related injuries, I use a two-stage process to diagnose Achilles Tendinopathy

Step 1: History

During the history portion, I ask a ton of questions to determine if Achilles tendinopathy is responsible for your symptoms.

There are some typical things we hear in the history that tip me off as a Sports Medicine practitioner:

• Pain at the Achilles tendon, either in the middle of the tendon, the heel, or the tendon-muscle junction

• Pain that has progressed over time and gotten worse with activity

• Engaging in a running, walking, or pedalling activity

• Previous history of tendon pain or injury

Other aspects of a patient history I look for when a patient comes in with Achilles pain:

• Antibiotic use (certain antibiotics increase the risk of tendon injuries)

• Recent increases in training volume

• Changes in training terrain (especially adding hills to a running program)

• Changes in running footwear

• Family history of tendon injuries

• Systemic diseases

• Other life stressors

Step 2: Physical Exam

During the physical exam, I test out your joints, muscles and tendons, check your range of motion, and strength, and perform some other tests to determine the cause of your pain, the severity of your injury, and your current limitations.

Here are some things I typically look for on a physical exam for Achilles tendinopathy:

• Pain with pressure (usually a pinch) on the Achilles Tendon

• Pain with loading the tendon (pressing your foot down, like a Calf Raise)

• Thickening of the tendon or nodules on the tendon

• Redness or swelling along the tendon

• Endurance of the calf musculature

• Ankle, knee, and hip range of motion

• Strength of the ankle and knee

• Check your gait (running and walking)

What to do when you have it?

One of the most important things to do if suspect tendinopathy is to NOT WAIT to get an assessment, get treatment, or change your training. The worse a tendinopathy gets, the longer it can take to heal.

Here is what the typical process looks like:

STEP 1: Get Assessed.

STEP 2: Get A Plan.

STEP 3: Get Better.

Achilles tendinopathy does not always mean you need to completely stop your activity, but a period of relative rest is essential. In order to heal we need to decrease the demands on the tendon to a level that you can recover from. 

If you suspect you have Achilles tendinopathy, take a couple of days off of your primary activity (for this example we will use running) and see how your body responds. If you notice your pain is going down, it is wise to take a week or two off and then try a short slow run.

In my treatment room, the first thing I use to treat Achilles pain is a combination of manual therapy and exercise to manage pain. Once the symptoms start to calm down, we start building your strength and endurance back up. After a period of strength training, we slowly build back up to running.

How to treat your Achilles Tendinopathy from home:

**NOTE: Achilles tendinopathy is not something I recommend most patients manage by themselves. Having a clinician to help guide you improve your chance of success and decreases your chance of re-aggravation.

Treatment follows 3 Steps: 1) Calm it Down, 2) Build if Back Up, 3) Get Back to Activity

Phase 1: Calm it Down

ISOMETRICS (Weeks 1-2)

The first thing we want to do is manage your symptoms. This is especially important if you have any swelling.

• Relative Rest/Deload: take 2-3 days off of your activity and see how you respond. If you are worried about your running fitness, try switching it up for cycling, rowing, swimming, or circuit work that does not include running or skipping

• Self-Myofascial Work/Foam rolling: this can give some temporary relief for the calf and ankle. Avoid rolling out directly on top of the painful tendon

• Isometrics: isometrics are exercises that load the muscle and the tendon but simultaneously provide a pain-relieving effect. I typically recommend my Achilles tendon patients use some variation of this home exercise prescription:

Phase 2: Build it Back Up

The next phase of Achilles tendinopathy rehab is to build your strength and endurance back up. I use eccentric exercises first and then progress into concentric exercises.

ECCENTRICS (Weeks 2-5)

Eccentrics allow us to load the calf and its tendon in a way that is highly controlled. The key to using Eccentrics here is tempo, and not moving too quickly throughout the exercise.

At the start of Week 3, if symptoms have calmed down, re-introduce a short, slow run just to gauge how your recovery is going. When I say short I mean SHORT. 400-1000 m is enough. If you tolerated it well (mild pain during the run, and lingering pain that does not last more than 24 hours) then you can start running that distance ONCE per week.

FULL RANGE OF MOTION (Weeks 6-9)

Using the full range of motion of the ankle puts the muscle through each type of contraction. The only reason I use concentric exercise AFTER eccentric exercise is that for many patients it is easier to control in this order.

We progress each exercise from both feet to one foot as tolerated to prepare the tendon to handle your full body weight.

At the start of Week 5, re-introduce up to 30% of your typical running distance for the next two weeks (e.g. if you run 10km in a week, limit yourself to 3km for Weeks 5 and 6)

At the start of Week 7, re-introduce up to 50% of your typical running distance for the next two weeks (e.g. if you run 10km in a week, limit yourself to 5km for Weeks 7 and 8)

Phase 3: Get Back to Activity

This is where we start to risk re-aggravation. While some pain is normal and acceptable with tendon rehab, we don’t want to go backwards, but we also want to push your limitations so that we know you are closer to getting back to your activity at as close to 100% as possible.

BALLISTICS (Weeks 10-12)

Ballistic exercises (hopping, skipping, running, etc.) load the tendon rapidly and take advantage of its elastic properties (one of the main functions of the tendon). The tricky part here is that it is the elastic nature of the tendon that causes the damage in the first place (the elastic was overstretched too many times before it could heal). This is why a gradual introduction of ballistic exercise is essential. It is best to progress slowly.

How long does it take to recover?

I would like to apologize in advance for this next part. Firstly, because you are not going to like and answer, and secondly because there really ISN’T a concrete answer.

Like most injuries, Achilles tendinopathy recovery varies from person to person, but if left untreated it can take UP TO A YEAR to recover. Oof. 

That said, not everyone will take so long to recover. How quickly you recover will depend on a few things such as:

• How quickly you recognize there is a problem and change what you are doing. Early recognition and then intervention leads to faster recovery because we can start treatment and rehab BEFORE the injury becomes severe.

• Have you had tendinopathy in the past? This may take longer to heal

• Are you currently on antibiotics? This one is a tricky one (caveat: I am not a medical doctor, and you should always consult your prescribing doctor before messing with your medication), but sometimes can be super simple. In some cases, simply finishing your antibiotics course or changing antibiotics is all it takes.

• Do you have optimal ankle ROM? If you have limited range of motion, work to improve it. If you have excess range of motion, work on ankle strengthening

• What is your overall health? Stress level? Improving other areas of your life can improve your ability to heal from injury.

Should I stop running?

Ahhh, here we go. The real reason you are here. Should I stop running with Achilles tendinopathy? This is, again, a super complex question. Kind of like “should I buy a house?” or “should I get face a tattoo?”. There are going to be different answers for every person who asks the question, and context is essential to making the right decision.

In many cases of Achilles tendinopathy, a period of relative rest IS essential to the healing process. Unlike other injuries, tendinopathy is hard to work around and keep running.

That said, there are some strategies to keep you running. If you need to keep running, here are some modifications that can be helpful:

• Avoid uphill running

• For a period of time, shorten your runs. Start with 50% of your normal distance and see how you feel.

• Find a shoe with a higher drop (the difference between your heel and your forefoot). This can help take some of the stress off your Achilles while you are rehabbing.

• GET ON IT EARLY. The earlier you recognize you may have Achilles tendinopathy the better your chances of a quick recovery.

• Start rehab and see how you feel. I try and keep as many of my patients running as possible, even while they continue to rehab their Achilles

How to avoid it

Simple. All you need to do is manage all of the stressors in your life, get enough sleep, and never train more than you can recover from, and eat a perfect diet.

Ok… maybe not as easy as it sounds.

Unfortunately, controlling all of the variables involved in order to avoid Achilles Tendinopathy is not always possible. BUT there are at least a few things you can do.

IMPORTANT NOTE: just because you can’t do ALL of these tips, does not mean that doing SOME of them is not helpful. Pick one or two and focus on getting them right, then add in the others later.

SLEEP

Aim for 8+ hours of sleep per night. There is NOTHING more protective from injury than sleep.

NUTRITION

Get enough protein (1.1-2.5 grams of protein per kg of body weight per day) from as many whole sources (animal sources) as possible. Getting enough can be hard, so don’t be afraid to supplement with a protein shake if needed.

STRENGTH

Resistance train (lift weights) 1-3 times per week. Specifically for Achilles pain, heavy calf raises with your knee straight and again with your knee bent is really helpful.

MANAGE YOUR STRESS

If you are mega stressed out, your injury risk goes up. Consider using mediation, yoga, breathwork, or other relaxing methods to manage your stress.

MANAGE YOUR TRAINING

Too much, too soon. If you are new to running, don’t be afraid to take it slow. This recommendation is doubly relevant if you aren’t managing any of the other aspects of injury.

GET CHECKED

Think you might have Achilles Tendinopathy? Get checked. Don’t let it get so bad that you have to sideline your training.

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.

www.BaseCampClinic.com

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.

Running with lower back pain

‘Don’t do that, it’s bad for your back’

Have you ever been told that?

What if I told you… running is good for you?

Lower back pain is one of the most common injuries out there. As many as 8/10 people will have lower back pain in their lifetime.

That is practically everyone!

There are a lot of runners who have lower back pain. You probably even know some. But… what if I told you that running is not only safe for your lower back, it may even be protective???

Let’s look at why…

How common is Lower Back Pain?

Lower back pain is EXTREMELY common. I guarantee you either have lower back pain or know someone who does (PSA: if you don’t know anyone with lower back pain, you might want to work only our listening skills).

It affects 35-80% of people at some point in their lives, and as many as 50% of people with lower back pain with have chronic pain (multiple episodes of lower back pain), at a conservative estimate.

So then… common is lower back pain in runners?

On the generous side: 22% of runners will develop lower back pain. On the more optimistic estimate? as low as 1% of runners have lower back pain 🤯

By those numbers… that means that running is likely PROTECTIVE for your lower back, instead of bad for it!

Now… all pain is multifactorial. That means that a lot of things can contribute to your pain experience (sleep, stress, nutrition, family history/genetics, previous injury… you get the idea).

But physical activity and being overall healthy are likely protective against most types of pain. By that rationale, running is not only good for your overall physical and mental health, but it can also decrease your chances of developing lower back pain.

In other words, if you are thinking about starting to run or you’re a current runner and worried about running making your back pain worse, you have my permission to stop stressing about it.

Get you there and put some miles on those shiny new shoes!

But what if I already have lower back pain from running?

It happens. As we talked about above, your lower back pain likely is not CAUSED by running, but it may be aggravating to it.

The first thing I recommend is getting assessed by a clinician you trust (preferably one who works with a lot of runners). If you need some help, we are here. Start with a free consult and we will help point you in the right direction.

There are a few reasons why you might have lower back pain and why running might make it more irritated.

Here are some common causes of lower back pain among runners:

• Lower back or SI joint irritation

• Lower back muscle strain or muscle pain

• Lower back disc irritation that gets worse with running

• Poor hip, ankle, or knee function

Other things in life can also contribute to back pain, that don’t even have anything to do with running like:

• Stress

• Poor sleep

• Inadequate nutrition or hydration

• History of injury

• Other conditions like obesity, diabetes, or metabolic diseases

Lower back pain is complex. It is probably the most complex condition that walks into my door. That is because human beings are complex. You aren’t just a runner. You are also a mom, an uncle, a boss, a volunteer, etc. All of the other parts of life contribute to your pain experience, and we can’t just isolate ‘the SI joint’ or arthritis as the sole cause of your symptoms.

With that said… let’s talk about some things you can work on to HELP with your lower back pain (even if they aren’t necessarily the sole cause).

what to do if you have lower back pain with running

If you ARE having lower back pain and running makes it worse, here are a few things we work on at our clinic to fix low back pain with running:

1. Hip Mobility

2. Core Strength

3. Ankle Mobility

4. Hip Strength

1) Hip Mobility

Improving your hip mobility can improve your ability to access your hips, and give the lower back a break. Try this stretch and exercise:

90/90 and Shin Box

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2) Core strength

Side Bridge is probably the exercise that I give most often to runners. I consider it something of a panacea for most running pain and injuries. If your core endurance and strength is poor, your form will break down sooner. This can lead to earlier irritation of the lower back (or knee… or hip… or ankle…)

I recommend that all runners be able to hold this for at least 60 seconds, but 25 km+ runners hold it for 90 seconds and ultra and marathon to runners hold it for 2 mins easily

Here is hot to test your side bridge endurance:

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3) ankle mobility

The body is connected, from the big toe to the base of the skull. Somethings working on your ankle mobility can improve function upstream (e.g. at the hips or lower back)

Here is how to assess your ankle mobility and a good ankle mobility exercise:

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4) Hip strength

Not surprisingly, hip strength is VERY important for runners.

Here are two exercises I give my running clients and patients all the time

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At the end of the day, there are many reasons you might have lower back pain with running.

If you want more guidance, we can help.

Start with a free consult and learn more about our custom Pain to Performance plans and our Super Runner program, to get you back to running unlimited by low back pain.

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Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Sport and Spine in Vernon, BC.

Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.

www.BaseCampClinic.com

Contact: drmurdoch@basecampclinic.com

Instagram: Base.Camp.Doc

The ultimate recovery tool for runners

Take a second to guess what I am doing to say.

Are you thinking foam rolling? What about stretching? Maybe yoga?

Nope.

What if I told you I am a Chiropractor and Sports Clinician?

Must be adjustments then, right? Or IMS and needling? Or what about active muscle release?

Negative again.

The number one recovery tool for runners is free, effective, and has no negative side effects.

It’s sleep.

Shocker. I know. You have heard it before (and if you are a patient of mine, you have heard it from me).

Why does Sleep matter?

Sleep is essential for you as a runner when it comes to bouncing back and performing at your best. While you may be focused on training hard and eating right, one thing that runners often neglect is shut-eye. But let me tell you, skimping on sleep can really hold you back, mess with your results, and increase your chance of injury. In this article, we're going to dive into how sleep plays a massive role in helping you recover from running and boost your performance.

Recovery is key for your training routine, and sleep is like the secret sauce for making it happen. When you run, your muscles experience microscopic damage and inflammation. It's a natural part of the process and helps you grow and get stronger. But without proper recovery, these little tears can build up and leave you feeling tired, performing worse, and even more prone to injuries.

When you snooze, your body gets to work repairing and rejuvenating. It releases growth hormones that are crucial for fixing up those muscle tears and promoting muscle growth. So, by catching enough Zzzs, you're giving your body the chance to make the most of these hormones and speed up your recovery.

Sleep is also your ticket to topping up your energy reserves. You see, when you run, your muscles use up glycogen, which is their fuel source. But don't worry, sleep helps you refill those glycogen stores, so you'll have plenty of pep for your next run.

Sleep isn't just good for your body—it's a total game-changer for your mind too. When you don't get enough sleep, your mood, focus, decision-making, and reaction time all suffer. And trust me, as a runner, you need all those things to be on point, especially during races or intense workouts.

On top of that, getting quality sleep seriously lowers your risk of getting injured. Not only will you recover better from the damage caused by running, if you're sleep-deprived, your coordination, balance, and muscle recovery take a hit, which makes you more accident-prone. But when you prioritize sleep, you're giving your muscles, tendons, and ligaments the chance to get stronger and reduce the chance of overuse injuries.

How much sleep do we need?

In a perfect world, you would go to sleep at the same time every night, and wake up without an alarm whenever your body tells you. But that is not a reality for most of us (myself included).

If you are taking your training seriously though, aim for 8+ hours per night of sleep. This has been shown repeatedly to be the threshold for injury prevention and performance.

Why I recommend 7.5 or 9 hrs instead of 8…

For most people, a full sleep cycle takes about 90 minutes (variation from 70-120 minutes). During a sleep cycle, we go through 4 stages of sleep: Stages 1, 2, Deep Sleep and REM sleep (rapid eye movement). MOST physical recovery happens in deep sleep, and our deep sleep increases in length as the night goes on.

But with a 90-minute sleep cycle, it is most comfortable to be woken up when we are in between sleep cycles. That is why when I wake up at 7.5 hours I feel way more alert and awake than when I am woken up at 8 hours (while I am heading back into another sleep cycle).

The takeaway here is to play around with your sleep length and see where you typically feel best waking up but aim for 7.5 hours at a minimum (9 hours even better!).

SLEEP HYGIENE (getting the most out of your sleep)

So, how do you make the most of your shut-eye?

1) Consistency: Well, first, establish a sleep routine. Try to hit the hay and wake up at around the same time every day. This helps regulate your internal clock and makes it easier for you to fall asleep and wake up feeling refreshed.

2) Cold and Dark: keep your room as cold and as dark as possible when going to sleep. This helps you get a deeper and more rejuvenating sleep.

3) Ditch the alcohol and caffeine: limit caffeine intake at least 6 hrs (9-12 is even better) and alcohol at least 3 hours before bed. Even if you don’t feel it, caffeine and alcohol can compromise the quality of your sleep.

4) Magnesium: most of us are limited in magnesium. Taking magnesium before bed can improve your sleep (heads up: weird dreams, incoming!)

And hey, if you're feeling tired during the day, don't be shy to take a power nap. Just 20-30 minutes can do wonders for your focus, reduce fatigue, and give your performance a boost, especially when you're training hard.

To wrap it up, sleep is like a secret weapon for you as a runner. It helps you recover, recharge your energy, and keep your mind sharp. By giving sleep the love it deserves, you'll supercharge your running performance, reduce the risk of injuries, and overall feel like a superstar. So, make sleep a priority in your training routine, and get ready to crush those running goals!

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Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Sport and Spine in Vernon, BC.

Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.

www.BaseCampClinic.com

Contact: drmurdoch@basecampclinic.com

Instagram: Base.Camp.Doc