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!
Dr. Tyler Panko

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

 

Continue reading
  2375 Hits
  0 Comments
Dr. Tyler Panko

Injury and Rehab Confusion

Picture1

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.

Continue reading
  2354 Hits
  0 Comments
Dr. Keith Sparks

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.

Continue reading
  2082 Hits
  0 Comments
Dr. Rachel Sparks

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
  1943 Hits
  0 Comments

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

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

Subscribe to Our Blog

Move HEALTHY.               Feel HEALTHY.              Live HEALTHY.