Our Chiropractic Clinic Blog

Interested in reducing pain and improving fitness? Our chiropractors give tips on building a healthier lifestyle through chiropractic care, nutrition, and more!

Foam Rolling Friday: Hip Flexors

Foam Rolling Friday: Hip Flexors

Hip extension is an important component for creating a tall and healthy physique. When the hip flexors become tight, due to overuse or lack of use, they prevent healthy hip extension. Healthy hip extension enables the body to generate more forward or upward momentum by driving the foot and leg into the ground, or backwards. Keeping the hip flexors supple is vital for musculoskeletal health in the lower back, hip, and knee regions.

The Functional Anatomy: Hip Flexors 

When discussing the hip flexors, many individuals think of the iliopsoas complex. This is great, but severely lacking a well-rounded view of the hip flexors as a collective unit. The psoas gets blamed for a lot of issues; sometimes correctly and sometimes incorrectly. Remember, the body is an intricate system and blaming a single muscle or viewing a problem as caused by a single muscle will leave you lost and frustrated with results.  
 
The hip flexors collectively consist of several muscles when analyzed in a basic standing position, including: Psoas major, Psoas minor, Sartorius, Iliacus, Rectus Femoris, TFL (Tensor fascia lata), Pectineus, Adductor longus, Adductor brevis, and Gracilis. You might recognize the last few muscles from last week's blog. Functionally, when discussing the process of hip flexion, there are other muscles that help drive hip flexion, including: the Gluteus Medius & Minimus, and the Gastroc / Soleus Complex. 
 
When any one of these muscles above are lacking in performance, it requires other muscles to compensate to create the desired task (i.e. hip flexion). If left unaddressed, the brain will lay down trigger points in an attempt to improve an improper system. A few of the referral patterns are shown below. The first picture on the left highlights the rectus femoris referral pattern, while the picture on the right highlights the iliopsoas refferal pattern. These charts help visualize why treating local to pain does not always result in improvement; often times the problem is somewhere else. 
 
                           

The Why: Hip Flexors  

Foam rolling the hip flexors is an easy way to work on the anterior hip compartment, improving pain and performance within the lower back, hip, and knee regions. This area becomes a dense network of adhesions, from prolonged sitting and lack of hip activity in general, pushing the femur head forward in the hip socket.  
 
Addressing these trigger points via foam rolling can help awaken the brain awareness to these areas reducing pain, improving range of motion (ROM), and performance. If you are experiencing lower back pain, hip pain, or knee pain, it is important to understand that there will never be normal joint function within these areas if there are myofascial dysfunctions surrounding the hip.¹ Normal joint function and normal muscle length/flexibility have to go hand-in-hand. One cannot exist without the other. And this is why you should foam roll the anterior hip.  
 
 

References 

Ferguson LW, Gerwin R. Clinical Mastery in the Treatment of Myofascial Pain. Philadelphia: Lippincott Williams and Wilkins, 2005.

Continue reading

Foam Rolling Friday: Glute Medius & Minimus

Foam Rolling Friday: Glute Medius & Minimus

Improper hip motion is oftentimes a culprit to low back pain and knee pain. Interestingly, the area where we experience pain is regularly not the source of pain. When the glute medius and glute minimus become problematic they can refer pain down the leg (mimicking a disc herniation), and to the SI joint. These muscles become dysfunctional due to lack of use. Stating this, you would think working on activating these muscles alone would be sufficient, but recent research indicates that combining soft tissue therapy with rehab/exercise training, adds greater benefit then either alone.¹

Continue reading

Foam Rolling Friday: The Thoracic Spine

Foam Rolling Friday: The Thoracic Spine

I call this one the Chiro-killa! Now I say this jokingly, but foaming the Thoracic spine, commonly referred to as the Tsp, is a great way to help mobilize the mid back. With many occupations becoming desk bound the Tsp becomes excessively rounded. Foam rolling this area can help “straighten” the spine out adding to improved health in many areas throughout the body.

Continue reading

Foam Rolling Friday: The Inner Thigh

Foam Rolling Friday: The Inner Thigh

In the medical world, the inner thigh is referred to as the adductor muscles. This group of muscles “add”uct or bring the legs back toward the midline of the body. When it comes to lower body dysfunctions and pain, this group of muscles can reign king in stirring up problems.

Continue reading

Foam Rolling Friday: The Calves

Foam Rolling Friday: The Calves

Stop whatever you’re doing right now and take a second to feel your calves. Sit in a chair and cross one leg over the other. To do this correctly your calf muscles have to be on slack. Take your fingers and roll across your calf toward your shin. I can almost guarantee every single one of you will feel tension in the inside or outside of the calf, if performed correctly. If you throw your leg on a foam roller and try to foam roll your calf with the shin facing the ceiling, you will feel almost nothing and dismiss the idea that foam rolling your calves can be beneficial for you. You need to foam roll where the tension is present. If you skip this step I politely, and with all my love and sincerity, tell you that you're most likely missing out on huge benefits. End rant. Yes, I know that was a pointless rant but I do feel better getting it off my chest.  
 
The Functional Anatomy  
 
When talking about the function of the calf muscles, it helps to separate them into two categories: Calf muscles that cross the knee and calf muscles that don’t cross the knee. Both categories will cross the ankle so don’t worry about that. Also, we could get fancy and name every single muscle at play here, but this is a short blog, not a textbook.  
 
There are two main calf muscles that people think of when discussing the calves: the big meaty cannon, called the gastrocnemius (aka gastroc) and the wider, deeper, soleus muscle.  The gastroc crosses the knee, while the deeper soleus muscle does not. However, both join together to form the achilles tendon. Whenever you experience achilles tendonitis, there is a disturbance in how these muscles are firing and holding tension compared to one another. A third sensory muscle lays in between these muscles called the Plantaris. It's main role is to perform as a relay sensor to help control how the soleus and gastroc fire in relation to each other. 
 
The gastroc’s and soleus’s main roles are to create and maintain relative isometric tension in the muscles so the achilles tendon can lengthen throughout the gait cycle. Isometric tension means the muscles fire only to maintain position, they will not shorten and they will not lengthen. There are calf muscles that activate by pushing the foot and toes into the ground, however, these 2 muscles primarily hold position and length to allow the achilles tendon to stretch and return energy back into the gait cycle. 
 
   
The Why  
 
The why is roughly always the same: To get out of pain and improve performance. Keep it simple. Foam rolling the calves can have huge benefits in relieving foot pain, calf pain, achilles tendinitis, knee pain, and even low back pain. This area of the body tends to hold a lot of tension and is often ignored in regards to tissue health. When trigger points and fascial adhesions are present, performance can hinder everyone from desk jockeys, runners, Crossfit athletes, figure skaters, to the weekend warrior.  
 
For me, my why is to not become a couch potato looking back in 5 years asking myself how I got here. The deeper, and harder questions are: What do you want out of your life and what are you going to do to achieve that life? Foam rolling might be an answer, it might not be. That's for you to decide and you alone, not me, or anyone else. Being honest with yourself in who you are and what you want out of life are always the hardest things to truly identify. I believe you can do this. Find what you want and execute.  

Continue reading

Knees & Disney©

Knees & Disney©

Think of the knee as Cinderella. She was a victim of unfortunate circumstances and left to bear the burden put on her by her stepmother and step sisters. Cinderella does not deserve the grunt work, but as she has no other option, she miserably trudges on. Similarly, the knee is stuck between the hip, ankle and foot; picking up slack where they have left off. Think of this as the fairy godmother blog to save you from present or future knee dysfunction and pain.

Continue reading

Foam Rolling Friday: The Lats

Foam Rolling Friday: The Lats

With this blog we will be covering foam rolling the Latissimus Dorsi (a.k.a. Lat). I know, as if that wasn’t obvious by the title. Foam rolling the lats can definitely be a game changer in improving your physical health when performed correctly. Key word here is correctly. It's not enough just to lay on the foam roller and then pat yourself on the back for laying on the foam roller. Would you pat yourself on the back for thinking about putting money in your 401K then go blow it all at Best Buy? I don’t think so.

Continue reading

Heel Pain?

Heel Pain?

Heel pain is a common occurrence for everyday individuals to elite long distance runners. There are many reasons for this, such as: landing positions, foot strike patterns, shoe types, or lack of strength/mobility/endurance. The list of associated causes for heel pain is broad. This blog will cover some import factors and shopping tips that you can take advantage of the next time you experience heel pain.

Continue reading

Foam Rolling Friday

Foam Rolling Friday

Continue reading

Ugh, Seasonal Allergies.

Ugh, Seasonal Allergies.

As you can see below, if you suffer from seasonal allergies and live in the Wichita, KS area, you probably aren’t feeling 100%. Unfortunately, this area can be a hot zone for all different types of allergens and if that wasn’t bad enough, they can reappear more than once a year. Seasonal allergies, also known as hay fever or allergic rhinitis, affects all age groups. (Fun fact: rhinitis is irritation of the nose and rhinoceros means “nose horn;” in case you were curious!) Anyway, common symptoms include sneezing, congestion, itchy/watery eyes, and coughing. Typical treatment includes antihistamines, decongestants, and steroids.

Continue reading

Wichita Pride: Old Town 10K

Wichita Pride: Old Town 10K

It was an incredible morning this past Sunday. Wichita Running Company partnered with the Midian Shriners Charity to host the Old Town 10K, here in the heart of Kansas. The morning was perfect! If you’re a runner, you know what I’m talking about. This time of year feels incredible to rise out of bed, throw the sneakers on, and hit the pavement. It hasn’t been one of the hottest summers on record, but the changes in temperature are happening; it makes this time of year fun. Every morning is a new morning; you're not quite sure what it's going to feel like until you step out the door.

Continue reading

Treating Plantar Fasciitis

Treating Plantar Fasciitis


Plantar Fasciitis is a common foot complaint we see here at ICT Muscle & Joint Clinic in Wichita, Kansas. The classical symptom associated with plantar fasciitis is pain that occurs with walking, after prolonged periods of non-weight bearing. If this describes you, than you very likely have a true case of plantar fasciitis.

Continue reading

Pregnancy, Birth, and Life Thereafter

Pregnancy, Birth, and Life Thereafter

One of my favorite rehabilitation approaches to practice and learn more about is DNS, or Dynamic Neuromuscular Stabilization. Pavel Kolar of the Prague School, organized the DNS clinical protocols and has also recently published a book, Clinical Rehabilitation. I swear, every time I open this book my mind is exposed to something new, or a correlation is drawn between two things I never placed together. There is a chapter specifically dedicated to treatment rehab in the fields of obstetrics and gynecology, from which this blog is sourced. Get ready for a crash course in all things childbirth!

Continue reading

Sports-Related Injury Prevention

Sports-Related Injury Prevention

School is back in session! All the youngsters in Wichita and surrounding areas have made the trek back into the classroom, with their school supplies in hand. The start of the school year also signifies the start of fall sports: basketball, cross country, baseball, football, and many others. Often, increased sport activity leads to increased sports-related injury rates, but this does not have to be the case!

Continue reading

GoTime with Foam Rolling

GoTime with Foam Rolling

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

Protect Your Mental Health in the Childbearing Year

Protect Your Mental Health in the Childbearing Year

Guest blog by Sara Skiles, owner of Wichita Doula:

Continue reading

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

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

Tummy Time: Part Two

Tummy Time: Part Two

The Neck

Benefits

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

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

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!

Ask a Question

Blog Topics

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

Subscribe to Our Blog

Move HEALTHY.               Feel HEALTHY.              Live HEALTHY.