PAIN GUIDELINES
First off it has to be said, if you have a NEW INJURY that is causing pain and is not getting better with any techniques you are doing at home please see a rehab specialist as soon as possible to get it assessed. ๐๐ณ๐ช๐ฏ๐ฅ๐ช๐ฏ๐จ ๐ต๐ฉ๐ณ๐ฐ๐ถ๐จ๐ฉ ๐ฑ๐ข๐ช๐ฏ ๐ช๐ฏ ๐ธ๐ฐ๐ณ๐ฌ๐ฐ๐ถ๐ต๐ด ๐ข๐ฏ๐ฅ ๐ฅ๐ข๐ช๐ญ๐บ ๐ข๐ค๐ต๐ช๐ท๐ช๐ต๐ช๐ฆ๐ด ๐ช๐ด ๐ฏ๐ฐ๐ต ๐ฏ๐ฐ๐ณ๐ฎ๐ข๐ญ. ๐๐ญ๐ด๐ฐ ๐ช๐ง ๐บ๐ฐ๐ถ ๐ด๐ต๐ข๐ณ๐ต ๐ต๐ฐ ๐ฏ๐ฐ๐ต๐ช๐ค๐ฆ ๐ข ๐ฅ๐ฆ๐ค๐ณ๐ฆ๐ข๐ด๐ฆ ๐ช๐ฏ ๐ณ๐ข๐ฏ๐จ๐ฆ ๐ฐ๐ง ๐ฎ๐ฐ๐ต๐ช๐ฐ๐ฏ ๐ช๐ฏ ๐ข ๐ซ๐ฐ๐ช๐ฏ๐ต ๐ฅ๐ถ๐ณ๐ช๐ฏ๐จ ๐ข ๐ธ๐ฐ๐ณ๐ฌ๐ฐ๐ถ๐ต ๐ฐ๐ณ ๐ฅ๐ข๐ช๐ญ๐บ ๐ข๐ค๐ต๐ช๐ท๐ช๐ต๐บ ๐ต๐ฉ๐ข๐ต ๐ช๐ด ๐ฏ๐ฐ๐ต ๐จ๐ฆ๐ต๐ต๐ช๐ฏ๐จ ๐ฃ๐ฆ๐ต๐ต๐ฆ๐ณ, ๐ฑ๐ญ๐ฆ๐ข๐ด๐ฆ ๐ต๐ข๐ฌ๐ฆ ๐ฏ๐ฐ๐ต๐ฆ. ๐๐ข๐ช๐ฏ ๐ช๐ด ๐ถ๐ด๐ถ๐ข๐ญ๐ญ๐บ ๐ต๐ฉ๐ฆ ๐ญ๐ข๐ด๐ต ๐ต๐ฉ๐ช๐ฏ๐จ ๐ต๐ฐ ๐ค๐ฐ๐ฎ๐ฆ ๐ฐ๐ฏ. We can save a lot of aches and pains and speed up the rehab process if these things are accessed early and not looked at until you are in unrelenting pain.
Now for this post we are talking the rehab process of an injury AFTER it has been accessed and serious red flags have been ruled out. Meaning we have a plan and are on our way to healing the injured tissue. So the questions become in this process: ๐๐ฉ๐ฐ๐ถ๐ญ๐ฅ ๐ ๐ข๐ท๐ฐ๐ช๐ฅ ๐ข๐ญ๐ญ ๐ฎ๐ฐ๐ท๐ฆ๐ฎ๐ฆ๐ฏ๐ต๐ด ๐ต๐ฉ๐ข๐ต ๐ข๐ณ๐ฆ ๐ฑ๐ข๐ช๐ฏ๐ง๐ถ๐ญ? ๐๐ฉ๐ฆ๐ฏ ๐ด๐ฉ๐ฐ๐ถ๐ญ๐ฅ ๐ ๐ด๐ต๐ฐ๐ฑ ๐ฅ๐ฐ๐ช๐ฏ๐จ ๐ข๐ฏ ๐ข๐ค๐ต๐ช๐ท๐ช๐ต๐บ ๐ช๐ง ๐ช๐ต ๐ช๐ด ๐ฑ๐ข๐ช๐ฏ๐ง๐ถ๐ญ? ๐๐ฆ๐ต ๐ต๐ฉ๐ฆ ๐ด๐ต๐ฐ๐ฑ๐ญ๐ช๐จ๐ฉ๐ต ๐ด๐บ๐ด๐ต๐ฆ๐ฎ ๐ฃ๐ฆ ๐บ๐ฐ๐ถ๐ณ ๐จ๐ถ๐ช๐ฅ๐ฆ. โฃ
โฃSTOP LIGHT SYSTEM TO PAIN
๐๐๐ฆ๐๐ฆ๐๐๐ซ: ๐๐ฎ๐ซ๐ญ ๐๐จ๐๐ฌ ๐ง๐จ๐ญ ๐๐ฅ๐ฐ๐๐ฒ๐ฌ ๐๐ช๐ฎ๐๐ฅ ๐ก๐๐ซ๐ฆ.
RED LIGHT: โฃ
1. Major loss in range of motion or strength (more than 50%) after doing an activity. โฃ
2. Pain increases during activity โฃ
3. Lingering pain (not workout soreness) that last several days after doing an activity. โฃ
โฃ
๐๐๐ญ๐ข๐จ๐ง ๐๐ฅ๐๐ง: STOP THE ACTIVITY THAT CAUSED IT ๐๐ง๐ ๐ฌ๐๐๐ค ๐ฆ๐๐๐ข๐๐๐ฅ ๐๐๐ฏ๐ข๐๐ ๐๐ซ๐จ๐ฆ ๐ฒ๐จ๐ฎ๐ซ ๐ซ๐๐ก๐๐ ๐ฉ๐ซ๐จ๐๐๐ฌ๐ฌ๐ข๐จ๐ง๐๐ฅ.
YELLOW LIGHT:
1. No change in range of motion, strength, and function. โฃ
2. Pain spikes during the activity. โฃ
3. Pain persists AFTER activity by 3 numbers (ex: 2/10 to 5/10) for more than couple hours or you wake up the next day and is still spiking.
๐๐๐ญ๐ข๐จ๐ง ๐๐ฅ๐๐ง: ๐๐๐ฆ๐๐ฆ๐๐๐ซ ๐ ๐๐ฅ๐๐ซ๐ ๐ฎ๐ฉ ๐ข๐ง ๐ฉ๐๐ข๐ง ๐๐จ๐๐ฌ ๐๐๐ ๐๐ช๐ฎ๐๐ฅ ๐ก๐๐ซ๐ฆ. ๐๐ญ ๐ข๐ฌ ๐ ๐ฉ๐๐ซ๐ญ ๐จ๐ ๐ญ๐ก๐ ๐ฉ๐ซ๐จ๐๐๐ฌ๐ฌ ๐๐ง๐ ๐ข๐ญ ๐ฃ๐ฎ๐ฌ๐ญ ๐ฆ๐๐๐ง๐ฌ ๐ญ๐จ๐จ ๐ฆ๐ฎ๐๐ก ๐ญ๐จ๐จ ๐๐๐ฌ๐ญ. ๐๐๐ค๐ ๐ง๐จ๐ญ๐ ๐๐ง๐ ๐ฌ๐ญ๐๐ฒ ๐๐จ๐ฎ๐ซ๐ฌ๐ ๐ฐ๐ข๐ญ๐ก ๐ง๐จ๐ซ๐ฆ๐๐ฅ ๐๐๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ. ๐๐ฏ๐จ๐ข๐ ๐ข๐ง๐๐ซ๐๐๐ฌ๐ข๐ง๐ ๐๐๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ (๐ฌ๐ฉ๐๐๐, ๐ฅ๐จ๐๐, ๐ฏ๐จ๐ฅ๐ฎ๐ฆ๐ ๐จ๐ ๐๐ง ๐๐ฑ๐๐ซ๐๐ข๐ฌ๐) ๐จ๐ซ ๐๐๐๐ข๐ง๐ ๐๐ง๐ฒ ๐ง๐๐ฐ ๐๐๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ. ๐๐ ๐ฌ๐๐ฆ๐ ๐ฉ๐๐ญ๐ญ๐๐ซ๐ง ๐๐จ๐ง๐ญ๐ข๐ง๐ฎ๐๐ฌ ๐ญ๐ก๐ ๐ง๐๐ฑ๐ญ ๐ญ๐ข๐ฆ๐, ๐๐๐๐ซ๐๐๐ฌ๐ ๐๐๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ ๐๐ฒ ๐๐% (๐ฅ๐จ๐๐, ๐ฌ๐๐ญ๐ฌ, ๐ซ๐๐ฉ๐ฌ, ๐๐ฎ๐ซ๐๐ญ๐ข๐จ๐ง, ๐ฌ๐ฉ๐๐๐) ๐๐ง๐ ๐ ๐จ ๐๐๐๐ค ๐๐ง๐ ๐ฌ๐๐ ๐ข๐ ๐ฉ๐๐ซ๐ฌ๐ข๐ฌ๐ญ๐ข๐ง๐ ๐ฉ๐๐ข๐ง ๐๐๐๐ซ๐๐๐ฌ๐๐ฌ. ๐๐ ๐ข๐ญ ๐ข๐ฌ ๐๐๐ญ๐ญ๐๐ซ ๐ญ๐ก๐๐ง ๐ฌ๐ญ๐๐ฒ ๐ญ๐ก๐๐ซ๐ ๐๐จ๐ซ ๐๐จ๐ฎ๐ฉ๐ฅ๐ ๐๐๐ฒ๐ฌ ๐๐ง๐ ๐ญ๐ก๐๐ง ๐ข๐ง๐๐ซ๐๐๐ฌ๐ ๐๐๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ ๐ ๐ซ๐๐๐ฎ๐๐ฅ๐ฅ๐ฒ ๐๐ ๐๐ข๐ง. ๐๐ ๐ข๐ญ ๐ข๐ฌ ๐ง๐จ๐ญ ๐ญ๐ก๐๐ง ๐๐จ๐ง๐ฌ๐ฎ๐ฅ๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐ซ๐๐ก๐๐ ๐ฉ๐ซ๐จ๐๐๐ฌ๐ฌ๐ข๐จ๐ง๐๐ฅ.
GREEN LIGHT: โฃ
โฃ1. No change in range of motion, strength, and function. โฃ
2. Pain spikes during the activity. โฃ
3. Pain is no worse after activity and back to baseline after few minutes.
๐๐๐ญ๐ข๐จ๐ง ๐๐ฅ๐๐ง: ๐๐ญ๐๐ฒ ๐ญ๐ก๐ ๐๐จ๐ฎ๐ซ๐ฌ๐. ๐๐ ๐๐จ๐ง๐๐ข๐๐๐ง๐ญ ๐๐ง๐ ๐ ๐ซ๐๐๐ฎ๐๐ฅ๐ฅ๐ฒ ๐ฅ๐จ๐๐ ๐๐ง๐ ๐๐ก๐๐ฅ๐ฅ๐๐ง๐ ๐ ๐ญ๐ก๐ ๐ญ๐ข๐ฌ๐ฌ๐ฎ๐ ๐ฆ๐จ๐ซ๐ ๐๐ง๐ ๐ฆ๐จ๐ซ๐ ๐จ๐ฏ๐๐ซ ๐ญ๐ข๐ฆ๐. โฃ
HOW ICT MUSCLE & JOINT CAN HELP YOUR PAIN
๐๐ฆ๐ณ๐ฆ ๐ข๐ต ๐๐๐ ๐๐ถ๐ด๐ค๐ญ๐ฆ & ๐๐ฐ๐ช๐ฏ๐ต in Wichita ๐ธ๐ฆ ๐ฉ๐ข๐ท๐ฆ ๐ต๐ฆ๐ค๐ฉ๐ฏ๐ช๐ฒ๐ถ๐ฆ๐ด ๐ญ๐ช๐ฌ๐ฆ ๐ค๐ฉ๐ช๐ณ๐ฐ๐ฑ๐ณ๐ข๐ค๐ต๐ช๐ค ๐ข๐ฅ๐ซ๐ถ๐ด๐ต๐ช๐ฏ๐จ, ๐ฅ๐ณ๐บ ๐ฏ๐ฆ๐ฆ๐ฅ๐ญ๐ช๐ฏ๐จ, ๐๐๐๐๐, ๐ข๐ฏ๐ฅ ๐ค๐ถ๐ฑ๐ฑ๐ช๐ฏ๐จ ๐ต๐ฐ ๐ฉ๐ฆ๐ญ๐ฑ ๐ณ๐ฆ๐ญ๐ช๐ฆ๐ท๐ฆ ๐ฑ๐ข๐ช๐ฏ ๐ข ๐ญ๐ช๐ต๐ต๐ญ๐ฆ ๐ฃ๐ช๐ต, ๐ฃ๐ถ๐ต ๐ข๐ญ๐ญ ๐ต๐ฉ๐ข๐ต ๐ช๐ด ๐ข ๐ฎ๐ฆ๐ข๐ฏ๐ด ๐ต๐ฐ ๐จ๐ฆ๐ต ๐บ๐ฐ๐ถ ๐ฎ๐ฐ๐ท๐ช๐ฏ๐จ ๐ข๐ฏ๐ฅ ๐จ๐ฆ๐ต ๐บ๐ฐ๐ถ ๐ด๐ต๐ณ๐ฐ๐ฏ๐จ ๐ข๐จ๐ข๐ช๐ฏ. We use this stop light system to help guide you to being more resilient and come out of any injury being more educated and stronger than before. โฃ
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