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
  1195 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
  1388 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
  1669 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
  1592 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

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

Subscribe to Our Blog

Move HEALTHY.               Feel HEALTHY.              Live HEALTHY.