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The 7 Most Important Things to Know for Self-Treating Movement Pain

The 7 Most Important Things to Know for Self-Treating Movement Pain

When it comes to self-treatment, there is a plethora of information on the internet. How do you navigate it accordingly? Stretch this, activate that, feel here and not there โ€“ you can quickly be standing on your head feeling more lost then when you started. We have put together a โ€œcheat sheetโ€ on what we find are the most important CONCEPTS when trying to self-treat at home. By focusing your efforts on concepts or principles, it will help weed out 95% of unneeded information on the web.

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What Should I Do When a Movement or Activity is Causing Me Pain? Let the Stop Light System Be Your Guide

Traffic-Light-

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. ๐˜Ž๐˜ณ๐˜ช๐˜ฏ๐˜ฅ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ณ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ ๐˜ฑ๐˜ข๐˜ช๐˜ฏ ๐˜ช๐˜ฏ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ข๐˜ค๐˜ต๐˜ช๐˜ท๐˜ช๐˜ต๐˜ช๐˜ฆ๐˜ด ๐˜ช๐˜ด ๐˜ฏ๐˜ฐ๐˜ต ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ญ. ๐˜ˆ๐˜ญ๐˜ด๐˜ฐ ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ต๐˜ฐ ๐˜ฏ๐˜ฐ๐˜ต๐˜ช๐˜ค๐˜ฆ ๐˜ข ๐˜ฅ๐˜ฆ๐˜ค๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฆ ๐˜ช๐˜ฏ ๐˜ณ๐˜ข๐˜ฏ๐˜จ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฎ๐˜ฐ๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ช๐˜ฏ ๐˜ข ๐˜ซ๐˜ฐ๐˜ช๐˜ฏ๐˜ต ๐˜ฅ๐˜ถ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ข ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต ๐˜ฐ๐˜ณ ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ข๐˜ค๐˜ต๐˜ช๐˜ท๐˜ช๐˜ต๐˜บ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ด ๐˜ฏ๐˜ฐ๐˜ต ๐˜จ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜ฆ๐˜ต๐˜ต๐˜ฆ๐˜ณ, ๐˜ฑ๐˜ญ๐˜ฆ๐˜ข๐˜ด๐˜ฆ ๐˜ต๐˜ข๐˜ฌ๐˜ฆ ๐˜ฏ๐˜ฐ๐˜ต๐˜ฆ. ๐˜—๐˜ข๐˜ช๐˜ฏ ๐˜ช๐˜ด ๐˜ถ๐˜ด๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ข๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ค๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ฏ. 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: ๐˜š๐˜ฉ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ ๐˜ข๐˜ท๐˜ฐ๐˜ช๐˜ฅ ๐˜ข๐˜ญ๐˜ญ ๐˜ฎ๐˜ฐ๐˜ท๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ณ๐˜ฆ ๐˜ฑ๐˜ข๐˜ช๐˜ฏ๐˜ง๐˜ถ๐˜ญ? ๐˜ž๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ด๐˜ฉ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ ๐˜ด๐˜ต๐˜ฐ๐˜ฑ ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฏ ๐˜ข๐˜ค๐˜ต๐˜ช๐˜ท๐˜ช๐˜ต๐˜บ ๐˜ช๐˜ง ๐˜ช๐˜ต ๐˜ช๐˜ด ๐˜ฑ๐˜ข๐˜ช๐˜ฏ๐˜ง๐˜ถ๐˜ญ? ๐˜“๐˜ฆ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ต๐˜ฐ๐˜ฑ๐˜ญ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ด๐˜บ๐˜ด๐˜ต๐˜ฆ๐˜ฎ ๐˜ฃ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ถ๐˜ช๐˜ฅ๐˜ฆ. โฃ
 

โฃSTOP LIGHT SYSTEM TO PAIN 

๐‘๐ž๐ฆ๐ž๐ฆ๐›๐ž๐ซ: ๐‡๐ฎ๐ซ๐ญ ๐๐จ๐ž๐ฌ ๐ง๐จ๐ญ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ž๐ช๐ฎ๐š๐ฅ ๐ก๐š๐ซ๐ฆ.

RED LIGHT:   โฃ

1. Major loss in range of motion or strength  (more than 50%)  after doing an activity. โฃ
2. Pain increases during activity โฃ
3. Lingering pain (not workout soreness) that last several days after doing an activity. โฃ
โฃ
๐€๐œ๐ญ๐ข๐จ๐ง ๐๐ฅ๐š๐ง: STOP THE ACTIVITY THAT CAUSED IT ๐š๐ง๐ ๐ฌ๐ž๐ž๐ค ๐ฆ๐ž๐๐ข๐œ๐š๐ฅ ๐š๐๐ฏ๐ข๐œ๐ž ๐Ÿ๐ซ๐จ๐ฆ ๐ฒ๐จ๐ฎ๐ซ ๐ซ๐ž๐ก๐š๐› ๐ฉ๐ซ๐จ๐Ÿ๐ž๐ฌ๐ฌ๐ข๐จ๐ง๐š๐ฅ.
 

YELLOW LIGHT:

1. No change in range of motion, strength, and function. โฃ
2. Pain spikes during the activity. โฃ
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.
 
๐€๐œ๐ญ๐ข๐จ๐ง ๐๐ฅ๐š๐ง: ๐‘๐ž๐ฆ๐ž๐ฆ๐›๐ž๐ซ ๐š ๐Ÿ๐ฅ๐š๐ซ๐ž ๐ฎ๐ฉ ๐ข๐ง ๐ฉ๐š๐ข๐ง ๐๐จ๐ž๐ฌ ๐๐Ž๐“ ๐ž๐ช๐ฎ๐š๐ฅ ๐ก๐š๐ซ๐ฆ. ๐ˆ๐ญ ๐ข๐ฌ ๐š ๐ฉ๐š๐ซ๐ญ ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐œ๐ž๐ฌ๐ฌ ๐š๐ง๐ ๐ข๐ญ ๐ฃ๐ฎ๐ฌ๐ญ ๐ฆ๐ž๐š๐ง๐ฌ ๐ญ๐จ๐จ ๐ฆ๐ฎ๐œ๐ก ๐ญ๐จ๐จ ๐Ÿ๐š๐ฌ๐ญ. ๐“๐š๐ค๐ž ๐ง๐จ๐ญ๐ž ๐š๐ง๐ ๐ฌ๐ญ๐š๐ฒ ๐œ๐จ๐ฎ๐ซ๐ฌ๐ž ๐ฐ๐ข๐ญ๐ก ๐ง๐จ๐ซ๐ฆ๐š๐ฅ ๐š๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ. ๐€๐ฏ๐จ๐ข๐ ๐ข๐ง๐œ๐ซ๐ž๐š๐ฌ๐ข๐ง๐  ๐š๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ (๐ฌ๐ฉ๐ž๐ž๐, ๐ฅ๐จ๐š๐, ๐ฏ๐จ๐ฅ๐ฎ๐ฆ๐ž ๐จ๐Ÿ ๐š๐ง ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž) ๐จ๐ซ ๐š๐๐๐ข๐ง๐  ๐š๐ง๐ฒ ๐ง๐ž๐ฐ ๐š๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ. ๐ˆ๐Ÿ ๐ฌ๐š๐ฆ๐ž ๐ฉ๐š๐ญ๐ญ๐ž๐ซ๐ง ๐œ๐จ๐ง๐ญ๐ข๐ง๐ฎ๐ž๐ฌ ๐ญ๐ก๐ž ๐ง๐ž๐ฑ๐ญ ๐ญ๐ข๐ฆ๐ž, ๐๐ž๐œ๐ซ๐ž๐š๐ฌ๐ž ๐š๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ ๐›๐ฒ ๐Ÿ“๐ŸŽ% (๐ฅ๐จ๐š๐, ๐ฌ๐ž๐ญ๐ฌ, ๐ซ๐ž๐ฉ๐ฌ, ๐๐ฎ๐ซ๐š๐ญ๐ข๐จ๐ง, ๐ฌ๐ฉ๐ž๐ž๐) ๐š๐ง๐ ๐ ๐จ ๐›๐š๐œ๐ค ๐š๐ง๐ ๐ฌ๐ž๐ž ๐ข๐Ÿ ๐ฉ๐ž๐ซ๐ฌ๐ข๐ฌ๐ญ๐ข๐ง๐  ๐ฉ๐š๐ข๐ง ๐๐ž๐œ๐ซ๐ž๐š๐ฌ๐ž๐ฌ. ๐ˆ๐Ÿ ๐ข๐ญ ๐ข๐ฌ ๐›๐ž๐ญ๐ญ๐ž๐ซ ๐ญ๐ก๐ž๐ง ๐ฌ๐ญ๐š๐ฒ ๐ญ๐ก๐ž๐ซ๐ž ๐Ÿ๐จ๐ซ ๐œ๐จ๐ฎ๐ฉ๐ฅ๐ž ๐๐š๐ฒ๐ฌ ๐š๐ง๐  ๐ญ๐ก๐ž๐ง ๐ข๐ง๐œ๐ซ๐ž๐š๐ฌ๐ž ๐š๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ ๐ ๐ซ๐š๐๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐š๐ ๐š๐ข๐ง. ๐ˆ๐Ÿ ๐ข๐ญ ๐ข๐ฌ ๐ง๐จ๐ญ ๐ญ๐ก๐ž๐ง ๐œ๐จ๐ง๐ฌ๐ฎ๐ฅ๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐ซ๐ž๐ก๐š๐› ๐ฉ๐ซ๐จ๐Ÿ๐ž๐ฌ๐ฌ๐ข๐จ๐ง๐š๐ฅ.
 

GREEN LIGHT: โฃ

โฃ1. No change in range of motion, strength, and function. โฃ
2. Pain spikes during the activity. โฃ
3. Pain is no worse after activity and back to baseline after few minutes.
 
๐€๐œ๐ญ๐ข๐จ๐ง ๐๐ฅ๐š๐ง: ๐’๐ญ๐š๐ฒ ๐ญ๐ก๐ž ๐œ๐จ๐ฎ๐ซ๐ฌ๐ž. ๐๐ž ๐œ๐จ๐ง๐Ÿ๐ข๐๐ž๐ง๐ญ ๐š๐ง๐ ๐ ๐ซ๐š๐๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ฅ๐จ๐š๐ ๐š๐ง๐ ๐œ๐ก๐š๐ฅ๐ฅ๐ž๐ง๐ ๐ž ๐ญ๐ก๐ž ๐ญ๐ข๐ฌ๐ฌ๐ฎ๐ž ๐ฆ๐จ๐ซ๐ž ๐š๐ง๐ ๐ฆ๐จ๐ซ๐ž ๐จ๐ฏ๐ž๐ซ ๐ญ๐ข๐ฆ๐ž. โฃ
 

HOW ICT MUSCLE & JOINT CAN HELP YOUR PAIN

 ๐˜๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ต ๐˜๐˜Š๐˜› ๐˜”๐˜ถ๐˜ด๐˜ค๐˜ญ๐˜ฆ & ๐˜‘๐˜ฐ๐˜ช๐˜ฏ๐˜ต in Wichita ๐˜ธ๐˜ฆ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฆ๐˜ค๐˜ฉ๐˜ฏ๐˜ช๐˜ฒ๐˜ถ๐˜ฆ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ค๐˜ฉ๐˜ช๐˜ณ๐˜ฐ๐˜ฑ๐˜ณ๐˜ข๐˜ค๐˜ต๐˜ช๐˜ค ๐˜ข๐˜ฅ๐˜ซ๐˜ถ๐˜ด๐˜ต๐˜ช๐˜ฏ๐˜จ,  ๐˜ฅ๐˜ณ๐˜บ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ๐˜ญ๐˜ช๐˜ฏ๐˜จ, ๐˜๐˜ˆ๐˜š๐˜›๐˜”, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ถ๐˜ฑ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ ๐˜ณ๐˜ฆ๐˜ญ๐˜ช๐˜ฆ๐˜ท๐˜ฆ ๐˜ฑ๐˜ข๐˜ช๐˜ฏ ๐˜ข ๐˜ญ๐˜ช๐˜ต๐˜ต๐˜ญ๐˜ฆ ๐˜ฃ๐˜ช๐˜ต, ๐˜ฃ๐˜ถ๐˜ต ๐˜ข๐˜ญ๐˜ญ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ด ๐˜ข ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ๐˜ด ๐˜ต๐˜ฐ ๐˜จ๐˜ฆ๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ฎ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ฆ๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ฐ๐˜ฏ๐˜จ ๐˜ข๐˜จ๐˜ข๐˜ช๐˜ฏ. 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. โฃ

 

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Injury and Rehab Confusion

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There are a lot of misconceptions and confusion that come with rehab and recovering from an injury. Some common questions we have pop up or know people are wondering are: why am I having to do exercises at home? Canโ€™t you just โ€œfixโ€ me with your treatments at your office?  Why I am doing these low-grade rehab exercises at the beginning? Why am I continuing to come and progress with exercises if I am out of pain? These are just to name a few, and we will try to answer each as best we can.

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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!

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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!

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