ICT Muscle & Joint Clinic Blog

Our blog is dedicated to providing helpful information to our customers in the areas of health, nutrition, rehabilitation, and chiropractic care.
Dr. Keith Sparks

GoTime with Foam Rolling

GoTime with Foam Rolling
GoTime Foam Rolling Optimized
It was GoTime with Foam Rolling

This weekend we had the privilege of teaching our 5 most important foam rolling areas to GoTime Training family. It was a gorgeous morning with their huge, glass-style garage doors (seen below) opened overlooking the Stryker Soccer Complex. The weather was perfect and so was the class engagement! GoTime training is over 10,000 square feet, offering bootcamp classes, semi-private classes, and nutritional consultations.

Continue reading
Dr. Rachel Girrens

Protect Your Mental Health in the Childbearing Year

Protect Your Mental Health in the Childbearing Year
Profession birth / postpartum doula provides education and support
Sara Skiles - Owner, Wichita Doula

Guest blog by Sara Skiles, owner of Wichita Doula:

Continue reading
Dr. Keith Sparks

Rolling Patterns and Cartwheels

Rolling Patterns and Cartwheels

Many individuals lose awareness of how to move their bodies properly. I was one of them. A couple years ago during chiropractic school, I was goofing around on a buddy’s longboard trying tricks I had no business trying. This buddy is now owner of High Country Muscle & Joint Clinic in Golden, Colorado. He is a functional chiro trying to spread a similar message about proper movement strategies. But long story short, I ended up falling off and dislocating my elbow. I find myself very fortunate to not have broken anything. During the rehab phase, I spent time thinking through my fitness goals and expectations. I was a very active individual going to the gym lifting weights and focused on programming “functional” exercises; it was therapy for all the school work. But this incident changed me. Thinking about my programming after the accident, I realized I had no idea how to fall properly; such a silly thing. How does someone not know how to fall properly? Especially someone who viewed themself as “functionally” fit. 

Continue reading
Dr. Rachel Girrens

Stars & Stripes 5K

Stars & Stripes 5K


July 4th, 2016

The holiday weekend was a rainy one, to put it lightly. Some of that humidity hung around Monday morning, but that did not stop over 530 runners from participating in the 5K race. The course began inside Cessna Stadium and then ventured out around the Wichita State Campus. Many were festive in red, white and blue and everyone received a t-shirt and a finishers' medal.

Continue reading
Dr. Rachel Girrens

Tummy Time: Part Two

Tummy Time: Part Two
Poor Scapular Stability
Good Scapular Control
The NeckBenefits

Humans are most comfortable with their eyes level with and on the horizon. When babies are lying on their tummies, they do not leave their foreheads on the ground to stare at the floor! Instead, each will upright the head in order to take in the world around him or her; this is precisely how the spinal curve of the neck begins to develop. Of course, infants will not be able to achieve full head uprighting at first, as this in itself is a 'skill' to develop. But even from a young age, the baby will look from side to side. Once a baby masters the ability to support the head, he or she easily will progress to a more difficult movement pattern - requiring head control - such as crawling or walking.

Continue reading
Dr. Rachel Girrens

Tummy Time

Tummy Time
Milestones

Many parents feel pressure from outside sources to rush their child through stages of development. They hear stories of how a friend’s kid walked at only 10 months old and wonder if their own baby is behind because they are not reaching the same milestones as quickly.

Continue reading
Dr. Keith Sparks

Can you Wiggle your Toes Correctly?

Can you Wiggle your Toes Correctly?

Becoming a Runner

Toe functionality can be a powerful insight into how the body is stabilizing itself through different tasks such as: walking, long distance running, sprinting, and even weight lifting. Imagine yourself getting up on a nice cool morning and deciding to go for a run. You put on your new sneakers you bought at the local running store. This local store did a fanstatic job identifying your foot structure (supinator, pronator, neutral), gave you the jist of trends in heel-toe drops, and helped pick the right running shoe for you.

Continue reading
Dr. Keith Sparks

Is Your Big Toe Limiting Your Running Speed?

Is Your Big Toe Limiting Your Running Speed?
Whole Body Influence

The big toe is often a forgotten and neglected component of the human body. Proper range of motion in the big toe is vital to creating stability as running speeds increase. Ideally, the big toe needs to dorsiflex (i.e. the toe bends toward the face) at least 45 degrees. However, as speeds increase from walking to running, 65 or more degrees of dorsiflexion is ideal. Lack of big toe range of motion can cause problems local to the foot such as plantar fasciitis,¹ and is even noted with over head athletes such as baseball pitchers and cricket bowlers.²

Continue reading
Dr. Keith Sparks

The Functional Core

The Functional Core
functional core
Core Hype

Over the past few years, the "core" has become a hot phrase in the fitness industry much the way the avocado has in the nutritional world. Catchy phrases such as 'core strength,' 'functional core,' or 'abdominal bracing' have all been thrown around haphazardly, with an inordinate number of core exercises to match.

Continue reading
Dr. Rachel Girrens

ICT Food Circle Spotlight

ICT Food Circle Spotlight

If you look back at your last meal, do you know where your food came from? If the answer is 'no', you are not alone and Mikel Bowyer with ICT Food Circle wants to help the Wichita community change this status quo!

Continue reading
Dr. Rachel Girrens

Weekend Follow Up

This past weekend I was fortunate to attend a seminar hosted by another chiropractor in the Wichita area. The education was focused on better treating athletes, and weightlifters in particular, based on a technique named Dynamic Neuromuscular Stabilization (for more information, stay turned for an upcoming blog OR come in and visit us so we can show you firsthand). The class consisted of chiropractors, personal trainers and strength coaches; it was great to see professionals from varying disciplines being able to work together.

Continue reading
Dr. Rachel Girrens

Weekend Happenings

Happy Friday Wichita!

Continue reading
Dr. Keith Sparks

A Missing Link in Shoulder Stability & Function

A Missing Link in Shoulder Stability & Function



Scapular Position
Scapular Position Upward Rotation
Waiter Walks: A missing shoulder "Pre-hab" exercise

The waiter walk is a wonderful exercise to add to your upper body workout regiment, but I rarely see it utilized within the health & wellness community or at local gyms. As a strength coach, physical therapist, chiropractor, average gym goer, or anything-in-between, this exercise is a must add, especially if you are training for any overhead tasks.

Continue reading
Dr. Keith Sparks

Suboccipital Headaches

Suboccipital Headaches
Headache Prevelance

Headaches are a common experience for many individuals. 50% of people will experience headaches in any given year, while 90% of individuals will report having a headache sometime within their life. Unless you are the lucky 10%, headaches can be a debilitating and often preventable experience through lifestyle and postural modifications. One common type, that I see here in our clinic at ICT Muscle & Joint Clinic, is suboccipital tension headaches.

Continue reading
Dr. Rachel Girrens

1 MILLION CUPS

1 MILLION CUPS
"Caffenating an Entrepreneurial Nation"*

In their own words, "1 Million Cups is a free, weekly national program designed to educate, engage, and connect entrepreneurs. Developed by the Kauffman Foundation, 1MC is based on the notion that entrepreneurs discover solutions and network over a million cups of coffee."*

Continue reading
Dr. Keith Sparks

Getting the Most Out of Your Shoes

Getting the Most Out of Your Shoes
Shoe Lacing Start
Shoe Lacing Middle
Shoe Lacing Final
IMG 0096
Lacing for Performance

When looking at your shoes, have you ever wondered what the purpose of the nearest eyelet to your ankle is? Many individuals, using this eyelet, state they feel added support. In order to get the maximum amount of support, utilizing this eyelet, there is a specific lacing pattern called the “high 7-eyelet lacing pattern.” According to Hagen and Hennig (1), this pattern for tying your shoes, with a moderate amount of tension, significantly reduces pressure underneath the heel and outer forefoot, as well as reducing the loading rate and the velocity of pronation associated with walking and running. Depending on the running mechanics and strain experienced with walking or running, this technique may reduce the risk of related injuries. Below is a picture series to help guide you through lacing with the high 7-eyelet. 

Continue reading
Dr. Keith Sparks

3 Strategies to Improve the Deep Squat

3 Strategies to Improve the Deep Squat
90 90 Belly Breathing Start
90 90 Belly Breathing Finish
Goblet Squat 2
DNS Starting Top Ipsi. to Contra
DNS Starting Ipsi. to Contra
DNS Ipsi. to Contra

Lately, I have overheard several individuals at the gym discussing their troubles with deep squatting: ranging from anterior hip pain, to knees caving in. Yes, I was eavesdropping, but kept my two cents to myself and decided to share it in this blog instead! There are 3 things I have found to hinder one’s deep squat potential: improper breathing strategies, not spending enough time in the “hole,” and lack of bodyweight exercises with the hips flexed greater than 90 degrees.

Continue reading
Dr. Keith Sparks

The Short Leg

The Short Leg
IMG 0045

Have you ever been told you have a short leg? Has a family member or friend ever mentioned having a short leg? Chances are, the answer is yes. What does this really mean? Is there truly a “short leg”, commonly referred as a LLD or leg length discrepancy? What is considered a significant difference?

Continue reading
Dr. Rachel Girrens

Whole30 Follow-Up

Whole30 Follow-Up


     While on the Whole 30, we were not allowed to eat dairy products, grains (not even pseudo-ones), legumes, alcohol, or added sugar. The first time Keith & I visited the grocery store came as a bit of a shocker. It seems EVERYTHING has some form of sugar added to it, especially: milk, yogurt, bbq sauce, salad dressings, and all things “fat-free”. However, subsequent trips have gotten much easier by staying on the perimeter of the store; do not even tempt yourself with the products in the middle aisles. Confession: we should buy stock in the chicken they sell at Costco; that, along with eggs, onions, garlic, & herbs are pantry must-haves!     The biggest adjustment for me was setting aside time to assemble a menu of meals for the week. After I made those decisions, food preparation involved cutting up vegetables along with a protein, and then throwing them on the stove or in the oven. I must say, I did not cut myself while meal prepping, but I could not wash sharp objects without letting them slice a finger! And speaking of dishes, currently, my biggest sense of accomplishment is having them washed before going to bed.     My expectations were surpassed with our frequency of eating out. During the 30 days, we went out a total of one time; that’s right, ONCE. We had family in town and after working on business tasks, my appetite set in pretty hard. This meal was the hardest couple hours of the whole month; every dish in the restaurant smelled delicious! I ordered a salad and was pleasantly surprised with how much I like balsamic vinegar and the feeling of victory for choosing to stick with the program!     Overall, I am impressed with how well The Whole30 Program went for us. I do not mean to downplay the effort and time we put into our diets, but the return on our investment was so far over and above that. Something I unintentionally gained from this, is an obsession with mixed nuts. I was upset to find out that the nut mix we had contains peanut oil and was a no-go during the program, so we made our own instead. I was excited to see that my new craving was not all bad for me, even though it might not be completely 'in line' with the preferences of the program. According to Science Daily, ‘nut consumption is associated with a decreased risk of certain types of cancer’.​* Who does not want to hear that?!     Below, I have listed a few of Keith and my favorite recipes, along with a handful of our non-scale victories. Also, I have linked The Whole30 Program website and also places you can buy the The Whole30 book or It Starts With Food, which contains the details of the science upon which the program is based. I could blab for much longer about the ins and outs of what we have experienced throughout the last 30 days, but I will refrain. My hope is that you have caught some of the excitement I have displayed because of the new diet that will enhance my daily life and my ability to give 100% to my patients!

Continue reading
Dr. Rachel Girrens

30 Whole Days

30 Whole Days

     30 Whole Days of eating food, doesn’t sound too difficult does it? Well, Keith and I decided to take on this challenge last month. Up to this point, we had made an effort to eat well (most days) and keep up with the latest in food education. Through that research, we came across this diet,“The Whole30 Program,” mentioned by many different authors whom we greatly respect.      Now, diet may seem like a scary word, but do not let it be. Diet commonly comes with a negative connotation, involving words such as: counting calories and restriction; not to mention, all those gimmicky pills. With this shoved in our faces daily, why would anyone ever want to start a diet? Certainly doesn’t sound enjoyable to me! Instead, diet should be associated with the habits & choices we make regarding the food we consume, throughout our daily lives. Diet is what you & I decide to sustain or nourish our bodies with and it is life-long! It illustrates a good and necessary aspect of life.     There are countless plans and recipes to choose from when looking to change your eating habits. We chose The Whole30 because it is an elimination diet (there is that scary word again); but let me explain. We probably know someone who is lactose-intolerant, allergic to peanuts, or has Celiac disease right? These individuals are unable to process certain food ingredients. If they do ingest that component, the body reacts, usually by means of inflammation, and the person is made aware by means of an upset stomach, skin rash, or even trouble breathing. But, tangible reactions are not always felt, and seemingly healthy people may be unaware of the damage being done beneath the surface. For instance, generalized joint pain seems to have become a more frequent complaint among patients recently. People may chalk this up to a consequence of aging, but at 40 years old, you should not be limited in your daily life because all of your joints ache with no obvious cause. This system-wide pain is a 'hidden' symptom of that person’s dietary choices because it is not something directly associated with the food they eat.     Remember the word 'elimination' from earlier? Well, in the case of The Whole30, this word is good because it aims to cleanse your system of all the potential irritants you consume and then allow you to be made aware of which particular foods may be causing those undesirable symptoms. The daily headaches you experience, difficulty sleeping at night, or the constipation you’ve always dealt with are not things you just have to accept.     This diet has had difficult days, yes, but the difficulty level depends on your mental outlook too. That is why you are encouraged to create goals before beginning the program. My goals going into the 30 days were: 1) to have more energy, 2) to learn new recipes, and 3) to eat out less frequently. Stay tuned for results, favorite recipes and the advice I have upon finishing!

Continue reading

Have a Question?

Do you have a question about chiropractic care, fitness or nutrition?  We would love to hear from you, and we might even turn your question into our next blog post!

Blog Topics

FAQ orthotics Fitness chiropractor chiropractors Insurance movement screen seminar healthcare Latissimus Dorsi Inflammation membership plan chiropractic Membership Plan MRI Feet squat childbearing dairy free #freemuscletherapy rollingpatterns Taping Myofascial Release treatment options Headaches Education myths Company Announcements Tension pregnancy 2018 squats muscletherapy Rhomboid Muscles ShoeShopping Cost Plateau awareness stability crawling DNS parenting entrepreneur Pain Heel Pain doula Physical Therapy adjustment WSU Shoulder sara skiles foot complaint #localfarmers patriotic pain management Mechanics Conditioning Top 5 home stretches Exercise Squat tummytime Handout Soft Tissue Therapy PlantarFasciitis Self Help Strain mental health Orthotics Health #somethingsbrewingict foot pain toe functionality Disc Herniation knee joint ICT Body Awareness Pain Management crossfit Sprinting Treatment Options #Wichita lifting motorpatterns plantar fasciitis disc herniation FoamRollingFriday Home Stretches Payment sport injuries #1millioncupsict Breathing Low Back Pain postpartum Foot Pain ICTrunning Shoulder Pain bodyawareness Hip Flexors Foam Rolling Limitation knee function knee pain Chiropractic Adductors #localbusiness knee health Myths Rolling Patterns 1MillionCups #hipstrength allergies Mobility Drill BeginningExercise Healing Healthcare Functional Core #deepsquat tag2 Glute Muscles Running rhomboid muscles Lifting #wholefoods Core Strength Yoga running conditioning Elbow Pain Toe Massage sports bodyweight mechanics test Inner Thigh Mid-Back Pain esports culture performance kansas elbow pain health #bellybreathing Crossfit weekend Accupuncture race Adjustment Rehabilitation Squats inflammation #growingwichita development #races rehabilitation Nerve Pain gaming Shoes physical therapy Wichita guest blog Neurology functional chiropractor Grand Opening GoTime Performance Pectoralis Muscles Compression Sleeves Information Recovery community Equipment Dry Needling 5K wichita FootExercise

Subscribe to Our Blog

Move HEALTHY.               Feel HEALTHY.              Live HEALTHY.