bsbs9230-3m09qobfrlvm36iz

Pain Management Cornerstones

Wed, 06 Oct 2021 04:45:11 GMT

When it comes to pain, most people can relate to this: After about 2-3 weeks of progressively worsening pain, you begin to wonder if it’s something that you need to get checked out. Once you finally fold and head to your Primary Care or a physical medicine practitioner like a chiropractor or physical therapist the thing you want most is to find out WHY that pain is there… WHAT is causing it? To help get your answers imaging may be done: X-Ray, MRI Etc. or orthopedic testing to narrow down where the pain is coming from. Let’s say imaging is done and a report comes back stating you have “disk degeneration.” According to a study by Brinjikji et al., 2015, when assessing pain free populations with MRI’s 52% of 30 year olds and 88% of 60 year olds came back with this finding. Even more so, 30% of 20 year olds and about 40% of pain free 60 year olds showed disc herniations on MRI’s. In other words, while these do cause pain, they may not exactly be causing the pain you’re experiencing, and even if they are there are many other factors to pain that must be considered.

While there are many factors to pain, thinking about 5 “buckets” so to speak can get us on the right track: Biophysical factors (age, activity level, mechanism of injury, injured/inflamed tissue), genetic factors (predispositions, susceptibility to injury, pain threshold), social factors (work demands, sleep quality/quantity, care for dependents, nutritional quality), psychological factors (mechanism of injury, marital and social status, work stress, social support), comorbidities/complications (previous injury, systemic disease, chronic inflammation). All of these play a role in how intense we register pain, and how well we can recover from it.

So, even if what showed up on your imaging is the biophysical cause of pain, that pain has carry over that begins to affect elements of the other four boxes as well. That is why it is always important to address them from a pain management standpoint. Cornerstones to pain management include stress management, breathing exercises, sleep regulation, nutritional/dietary changes and proper exercise prescription.

Often times, by addressing these elements, as well as treating pain with different modalities, we can see a positive result in our patients lifestyle and get them back pain free regardless of what shows up on a report!

Casey Holt

Pre-hab, Rehab, Training…

Wed, 19 May 2021 04:35:38 GMT

What’s the difference??

In our world, there’s a lot of catch phrases that we use as an industry to get the attention of consumers. A few of these phrases are “prehab” or “rehab” that people are prescribed typically by a movement professional such as a Physical Therapist, Chiropractor, or Personal Trainer. If you’re unfamiliar with the term prehab, it’s just a fun spin off of the term rehab which is an exercise that is done to aid in helping whatever is considered to be the root cause of an injury.

There are a couple of things to discuss when it comes to this. The first is to point out that as much as we would like to be able to tell someone the reason for their injury the truth is that injuries are typically multi-factorial and come from damage over time, before it was even clear to someone that damage was occurring (outside of an acute injury like whiplash from a car accident, or a torn ACL from a errant slide tackle etc…). These factors include our genetic pre-dispositions, nutrition, daily requirements (specifically those that require repetition), previous injury, current illnesses and much more!

With that said, our goal with “rehab” is to give someone exercises that match their necessary load requirements to be able to strengthen where their specific weaknesses lie. There are two main factors research has shown to affect injury predictability and that is strength, and previous injury. Previous injury making it more likely for an injury to occur, and strength making an injury less likely. Since rehab is specific to each person, we then get into the lingo….

All “rehab” exercises are are regressed (made easier) forms of more intense/demanding exercises. So, for some people what is “rehab” could be another persons training exercise. Rehab exercises can be made both easier and more difficult. Now when pain is gone “rehab” suddenly becomes “prehab” or preventative-rehab. It’s all lingo.

The important take away is simpler forms of exercise make for great ways to prime all the proper muscle activity we want before going into more demanding activities: great for warm ups and cool downs alike! Start with the basics to build a solid foundation before you start building your house! Knowing and understanding the movement components of each exercise you do and being comfortable with them only makes them that much easier and fluid. If you need help in finding out some key things you need to work on, find a movement professional to help and see the difference it can make!

Casey Holt

The Key to Losing Stubborn Fat

Tue, 11 May 2021 04:21:02 GMT

With a lot of patients, or clients interested in strength programming, I frequently get asked what the best exercise(s) is for losing fat at X, Y, or Z is. Take stubborn belly fat for example… the answer has to be crunches right?? No? No. Planks then?? Ehhh, nope.

Unfortunately, theres a lot at play when it comes to where our body chooses to store its fat… but the one thing we do know is unless you can afford the surgery, we don’t get to choose where its stored! For women lipids are usually stored around the tummy, thighs and lateral arms and for men its our belly’s (mainly the sides) and glutes but everyone’s a little different.

So when it comes to that stubborn fat there is no set of exercises to do to specifically lose fat in an area, so instead let’s think a little bigger picture… If our goal is to lose fat, the one rule we must keep in mind is we have to BURN more calories than we BRING in - expend more calories than we eat as excess calories get converted into that stubborn fat.

The best way to do this is through exercise… specifically resistance training though cardiovascular is fantastic as well. When we resistance train we build muscle and thus “tone” our bodies so while we can’t decide where the fat goes in our bodies we can certainly tone the muscles underneath so they’re

ready when the fat burns! In comparison to fat, muscle burns about 30 more calories a day for every 10 pounds of it… so more muscle = more calories burned = less fat stored.

Another great way is SPONTANEOUS activity. Surprise your body from time to time and break your norms. Going on brisk walks, doing body weight exercises periodically (no broken sweat needed), or getting outside to do a hobby you love all burn more calories than just sitting around and lead to a

happier you.

Lastly, drink more water! We recommend half your body weight in ounces.. I’m 200 pounds so I shoot for 100 ounces a day. Drinking 8 cups of water (64 oz’s) alone burns around 100 calories a day. So take away! Don’t hyper-focus on stubborn areas. Move daily, drink water, and enjoy being active to help make it that much easier to burn that stubborn fat.

Casey Holt

TMJ Dysfunction

Tue, 27 Apr 2021 03:59:27 GMT

TMJD (temporomandibular joint dysfunction), or jaw pain is increasingly common in America. It is estimated that 10 million Americans experience jaw pain in their lifetime. Dentists even report that 8/10 patients report jaw pain or bruxism (night grinding).

Jaw pain can be awful. But is the jaw really the issue?

Newer research has shown that jaw pain and dysfunction of your neck are HIGHLY related. The Journal of of Interdisciplinary Medicine and Dental Science says this:

"It is concluded that disorders of TMj and neck are significantly related to each other. Pathology in one can influence the pathology in the other".

It's well known that chiropractors are experts at treating neck pain. The good news is at Advanced Chiropractic, we are able to treat both the neck and the jaw specifically for optimal results... here's how we manage it:

Cervical adjustments/soft tissue therapy (if there is a neck dysfunction...and there usually is)
Trigger point dry needling to the musculature surrounding the jaw (masseters/temporarils/suboccipitals)
Therapeutic exercise (post-isometric relaxation technique, strengthening underactive jaw muscles, improving breathing patterns)
Eliminating complicating factors (gum/tobacco chewing, straw usage, posture, etc)

If you are having jaw pain we'd love to work with you.

Call us at 316-202-0045 or schedule online at https://advancedchiropractic.janeapp.com/

I hope you are doing well. And remember!

Stay active, stay healthy, stay positive.

Dr. Holt.

Casey Holt

Midback Mobility 🔓

Tue, 25 Aug 2020 03:49:05 GMT

Having sufficient mobility in your thoracic spine (midback) is key, for a lot of reasons. If you lose mobility in this region of the spine, the joints around it (shoulders and neck) have to work extra hard to make up for this loss of motion

Self check time. If you have any of the following, it may just be due to a stiff midback!

Forward and rounded shoulders
Tightness in the neck and shoulder muscles
Pain at the front of your shoulders and biceps (especially when lifting)
Rotator cuff injuries

Use these two exercises to help unlock your midback to prevent neck and shoulder injuries! (links below)

https://www.youtube.com/watch?v=NLRNEVdmtsk

https://www.youtube.com/watch?v=ut3-kdur_HE

While you're add it, subscribe to our YouTube channel! We'll be posting weekly on stretches, rehabilitative techniques, and more!

Casey Holt

The Benefits of Maintenance Care🔑

Tue, 25 Aug 2020 03:40:28 GMT

Maintenance care is a term that can be defined as healthcare directed towards maintaining optimal body function. In chiropractic, this would include following a regularly scheduled adjustment once every 2-4 weeks. Maintenance care is a type of preventative care that is recommended so that recurrences of painful episodes are lessened. Just a few benefits of maintenance care are as followed:

minimize recurrence or exacerbation of painful symptoms
maintain optimal physical health
enhance performance in the gym or in your sport
prevent conditions from developing

Maintenance care isn't just something made up by chiropractors... and there is evidence based research to support it! In one clinical study conducted in 2011, researchers found that those who incurred low back injuries and did not receive maintenance care following their first trial of care, returned to pre-injury disability levels in just 10 months. The group that received regular maintenance care had significantly lower disability scores in the same 10 month period.

You don't change the oil in your car AFTER it breaks down... wouldn't it make sense to take care of our bodies in the same way? Maintenance care can be on of the best investments you can make for your health.

Casey Holt

Dry Needling 101 💉

Sun, 02 Aug 2020 03:32:10 GMT

Dry needling is a soft tissue therapy developed by physical therapists, and recently has entered the chiropractic realm. If you’ve been in the office, you’ve probably heard me talk about it, or even have had it done. In the eyes of many healthcare professionals, this IS the gold standard of soft tissue therapy. Let’s break it down on what exactly dry needling is, how it works, and how it may help you!

Trigger point dry needling first off uses a solid, microfilament needle that is inserted directly into a muscular trigger point. A trigger point is defined as a tight, tender band in the muscle that often sends referral pain elsewhere in the body. These can be caused by repetitive overuse, traumas like strains/sprains, and simply poor posture. When the needle is inserted into the trigger point, it actually causes minor tissue damage creating the tiny holes in the muscle. However, this is a good thing! This new damage will bring more oxygen to the over-contracted muscle, promoting more blood flow which is essential for timely healing.

Now lets go over some very common FAQ’s.

(Q) Is trigger point dry needling different from acupuncture?

(A) Yes. Acupuncture is based on ancient Chinese medicine techniques, in which they use very non-objective placements of the needles using a meridian system… basically a map. With dry needling, I am palpating with my hands on where the muscular trigger point is, and zeroing in on it to release it and restore normal tissue function.

(Q) Is dry needling painful?

(A) It may or may not be. For many, it is just a “weird” sensation. Some don’t feel it at all. And for some, it can be very painful. The responses differ for everybody, but the good news….it only lasts a few seconds. And the effects of needling are very fast!

(Q) Will I be sore after?

(A) Again, this differs for many. The most common response I see is that their muscle feels “tired” like they just got done working it out. If you do encounter soreness, this usually only lasts 24-48 hours, and the muscle typically feels a lot more relaxed afterwards.

(Q) How many times does it take to work?

(A) This also depends on the person, and soft tissue injury. In some instances, all it takes is one session. Most commonly 3-4 treatments is what I see most to alleviate all tender trigger points.

(Q) What type of conditions is dry needling good for?

(A) Many! Headaches, chronic postural syndrome, low back pain, achilles tendonitis, tennis elbow, strains/sprains, and plantar fasciitis very commonly produce trigger points and treated with dry needling.

I hope this was informative, and clears the air on what exactly trigger point dry needling is. If you have further questions on dry needling, or if it is possibly right for you give us a call or send me an email and I would love to help.

As always…

Stay active. Stay healthy. Stay positive.

Casey Holt

Golf and Low Back Pain

Wed, 01 Jul 2020 03:11:24 GMT

For our first blog of the summer, we’re talking back pain and golf! This is a very common thing I see in my clinic. Today we’ll address why back pain occurs when golfing, and the body-swing connection—how the different parts of the body are related to each part of the swing.

I love talking golf with my patients. It’s my favorite sport, and it’s one of the few sports that you can play well into retirement. However, when discussing this topic with my patients, I often get “oh I gave it up a long time ago, it was bad for my back”.

Let’s start with why this could possibly be bad for the back. Titleist Performance Institute found that the number 1 cause of back pain in golf is due to “early extension”. Early extension occurs when the hips and spine of a golfer start to go into extension, or straighten up, too early in the downswing. In a study of over 400 amateur and PGA professional golfers, they found that 77% of amateur golfers early extend. In PGA professionals… 1% . This is a staggering difference, but it makes sense as the professionals are taking hundreds of swings per day, and can do so without back pain.

So what makes a golfer early extend? This is where the body-swing connection comes in.

The most common reason for early extension is due to a lack of lead hip internal rotation. This is a finding I see everyday at the clinic in people with low back pain. If the hips are not able to rotate, the lumbar spine tries to compensate for the loss of motion.
The inability to separate the upper body from the lower body is also a common cause for early extension. This is usually due to mobility deficits in the midback, and poor core and motor control.
Lastly, you have to be able to stabilize with the gluteal and abdominal muscles. A stable neutral pelvic posture helps prevent the lower body from thrusting towards the golf-ball during the swing.

If any of this sounds familiar, do not hesitate to shoot me an email or call the office. I am a proud Titleist Performance Institute certified provider and understand the needs of the body for an efficient golf swing. If you’re interested or have questions on a full TPI screening which includes slow-motion video analysis and a functional movement assessment, click here https://www.advancedchiroict.com/performance

I hope everyone has a happy fourth, and go low on the course!

Stay active, stay healthy, stay positive.

Casey Holt

Jump Back to Exercise…Safely!

Thu, 07 May 2020 02:58:55 GMT

Back in Action ��

The sun is shining, spring is in the air, and the stay at home order (fingers crossed) may be lifted soon! Gyms and golf courses will be opening, spring projects begin, and you become more active…this is a good thing! BUT. Before we start jumping back into our normal routines like we never left, it may be a good time to review some key things to help reduce the risk of injury and stay on our A game.

The first, and maybe most important thing you can do is understanding proper Load Management. Load can be defined simply as the amount of physical stress you’re putting on your body. Whether that’s the mileage you run, weight you lift, or eve the time you spend working in the yard. A 2015 study indicated athletes are 4x more likely to sustain an injury if their workload was increased by over 1.5x on a week to week basis. An easy way to understand this is if you were to run 1 mile every day for a week, and decided to up it to 1.6 miles in week 2 of training, you are statistically more likely to be injured. In no way is this some sort of scare tactic, quite the opposite as we always encourage pushing yourself and progressing…just be careful on how much and how fast.
We’ve already talked about how important sleep is for your immune health, but it is largely important for musculoskeletal health as well. A 2017 research study on 340 athletes found that those who slept less than 8 hours per night were 61% more likely to be injured in their sport compared to those sleeping over 8 hours! Although many of these referenced studies are athletes, I would be willing to put money the same would apply to recreational exercisers like many of us!
A common question I get asked is “What type of exercise is best?”. Although I support any type of exercise or activity, the research has shown time and time again that strength training is superior for injury prevention than any other exercise. One study I commonly reference from the British Journal of Sports Medicine compared 3 different groups. 1 group stretched, a second who worked on proprioceptive (balance) exercises, and the last being strength training. Of those 3, the strength training group showed a 66% percent less likelihood of being injured compared to the other 2. This may be something to consider trying once the gyms open up! If you have any questions or need guidance on what workouts would be best for you, please don’t hesitate to get ahold of me, I’d love to work with you.
Although this next tip coincides with load management, it’s worth mentioning. And that is less can equal more. A 2014 study of over 400 top level athletes in Finland saw athletes that took at least two rest days, or days with little to no exercise, were over 5x less likely to be injured. Some of us may feel guilty about not being to exercise due to gym closure, and eager to jump back in full swing. Just remember to once again, take it slow and take days off. Let you body rest, recover, and grow strong.

I hope you all had a great weekend and enjoyed that sunshine. Be sure to follow us on Facebook (Advanced Chiropractic Wichita) and Instagram (@advancedchiroict) for weekly posts on exercises, nutrition, and possibly a fun give-a-way this week!

Stay active, stay healthy, stay positive.

Best regards,

Dr. Casey Holt

Casey Holt

Final Round 🥊

Thu, 07 May 2020 02:53:04 GMT

It’s time! In this week’s newsletter, we’re going 3rd and final round of our immune boosting series. So far we have covered some awesome tips on creating a diet built for success in the midst of COVID-19. However, your diet isn’t the only thing that can help create a healthy immune system. Incorporating the following health habits of exercising, adequate sleep, and dropping the cigarettes are three great ways to help your immune system function at its best!

Exercise: Research has continued to show how beneficial exercise can be for your health in many different ways. It can improve your mood and mental health, decrease stress levels, and actually prevent many musculoskeletal injuries if performed correctly. But today, we’ll stick with how it affects our immune health. In a 2018 study performed in the UK, researchers found that those who exercised regularly had significant increases in white blood cells. White blood cells are the good guys in the body that respond to infection. More importantly, the white blood cell that increased the most were Naïve T-Cells. This was an important find, as Naïve T-cells differ from Memory T-cells in that they respond to unrecognized or new infections in our body! And yes, the gyms are closed but even getting out and walking for 30 minutes a day can make a big impact. Throw in some headphones and get after it!

Sleep: We’ve all heard it…”you need your 8 hours”. But why? Besides feeling better and more energized, sleeping 8 hours a night helps our immune system function at peak performance. It does this by increasing cytokine production. Cytokines are proteins in our body that target infection and inflammation, and work to create an effective immune response. Those who sleep less than 7 hours a night were seen to have lower cytokine levels. If you have trouble sleeping through the night, try taking a nap if your schedule allows! Studies have shown that 30 minute naps sprinkled in your workday helped offset some negative effects of sleep deprivation on the immune system. Stay tuned for a newsletter in the near future on improving your sleep!

Stop Smoking: Once again, we all know smoking is bad for you…duh. It can play detrimental effects on our respiratory and cardiovascular health…something that we definitely need against a virus of this nature. But smoking can also negatively affect our immune system. Studies show nicotine suppresses our antibody production, and alter the shape of our T-Cells (the good guys we talked about earlier) so that they do not function correctly. Nicotine also consistently shows increases in cortisol levels, leading to added stress in our body. Cutting the nicotine is easier said than done, I know. But now is a better time than ever to take the steps to drop this habit and let your body function at it’s best.

I hope these last few newsletters were helpful, and you’re on your way to boosting that immunity. To reference the past 2 weeks of information, click here https://www.advancedchiroict.com/blog . If you have an requests on upcoming newsletter topics or interested in learning more from my sources, feel free to email me at drholt@advancedchiroict.com . Also, be sure follow us on Instagram (@AdvancedChiroICT) and Facebook (@AdvancedChiropracticWichita) for weekly videos on some great exercise routines you can do right at home if you can’t make it in for your appointment.

Stay active, stay healthy, stay positive.

In Health,

Dr. Casey Holt

Casey Holt

Round two 🥊 Immunity in the midst of COVID

Tue, 07 Apr 2020 02:33:04 GMT

Good morning and happy Monday! I hope you all have had continued health, are stocked up on toilet paper, and that you were able to get outside and enjoy that beautiful spring weather!

In this week’s newsletter, we’re continuing our 3 part series on building our immunity in the midst of COVID-19 season. Last week, we covered some very helpful herbs (click here to review the benefits of ginger, echinacea, and elderberry

This week, we are talking some very important whole food sources you may not have on your grocery list that can keep your immunity on it’s A-game. Without further ado, this weeks top 3: bell peppers, oysters, and dark chocolate.

Bell peppers: As you probably already know, Vitamin C can be crucial for a healthy immune system. It is an antioxidant that helps fight free radicals in the body to protect our cells from damage keeping us healthy. The first thing that usually comes to mind when talking Vitamin C are citrus fruits like oranges and kiwi. But did you know that 1 cup of chopped red bell pepper contains 3X more vitamin C than an orange? An added plus of bell peppers is that they contain far less sugar than fruit, plus can be friendlier on the budget. These are a great add to the diet and can be enjoyed with almost any dish!

Oysters: Yes, oysters. This may be the oddball of the group, but I promise you this will likely not be sold out in the grocery stores right now. Oysters contain an abundance of nutrients like Vitamin B12, selenium, iron, Vitamin D, Omega 3’s, and in particular… zinc. A single 3.5 ounce serving of oysters contains 600% of the recommended daily allowance of zinc. Zinc is a mineral that plays a vital role in our immune health, Zinc is crucial for normal development and function of cells mediating innate immunity, neutrophils, and Natural Killer cells that can help fight off things like virus and infection.

Dark Chocolate: Alright, time for dessert. Dark chocolate is loaded in flavanols, compounds commonly found in fruits and vegetables. Theobromine, one of the compounds seen in dark chocolate, is a powerful antioxidant that once again fights free radicals keeping our cells functioning at their best. Dark Chocolate has also been seen to help reduce risk of heart disease and blood pressure levels! Obviously, enjoy this one in moderation as it is high in calories and saturated fats. Bon Appetit!

Stay tuned for next week as we discuss 3 lifestyle habits that can play important roles in immune health. And as a reminder, we are still open and here to serve you. Happy quarantine-ing!

Stay active, stay healthy, stay positive.

Best regards,

Dr. Casey Holt

Subscribe to Our Newsletter

We respect your privacy.

Let's beat COVID-19 👊

Wed, 25 Mar 2020 02:23:21 GMT

I hope this newsletter finds you all well, healthy, and in good spirits. I thought it would be appropriate to address something we all need right now….a strong immune system! Over the next 3 weeks we will be breaking down my top 3 personal favorite immune boosting herbs, foods, and lifestyle habits to help you get through COVID-19.

In week 1 we are talking herbs! Not only do these antiviral herbs aid immunity, but also have been shown to have added benefits like cardiovascular, digestive, and anti-inflammatory support. In no particular order, my personal favorite top 3 antiviral herbs: Ginger, Echinacea, and Elderberry.

Ginger: This herb has been used as a natural remedy for thousands of years due to its medicinal properties. Gingerol, the bioactive substance in ginger has powerful anti-oxidant effects that promote a healthy immune system. A 2013 study has even shown fresh ginger to inhibit Respiratory Syncytial Virus, a virus with similar properties to COVID-19. Ginger root can be eaten fresh or ground, juiced or infused into beverages, or also in capsule or tablet form.

Echinacea: Echinacea has long been shown to encourage the immune system by reducing symptoms of illnesses like cold, flu, and other conditions. Echinacea is a plant that contains phenols and alkymides, compounds with antioxidant properties for immune support. Echinacea is often taken as a supplement in capsule form, or enjoyed as a hot, soothing tea.

Elderberry: This amazing plant has been used historically for many generations. Native Americans used it to treat infections and Egyptians for healing properties and burns. Today, it is mainly used as a natural remedy for viral and immune support. In 1995, the government actually employed the use of elderberry for the Panama flu epidemic. It works by containing a chemical called anthocyanidins which have been known for immunostimulant effects. Elderberry can be enjoyed in a variety of forms including gummies, jams, and even wine!

We are currently still open and operating under normal hours, as chiropractic services are considered medically necessary. As always, we are taking extra steps to make sure everything is completely sanitized before and after every patient. However, if you are currently feeling unwell or experiencing symptoms related to COVID-19 we encourage you to stay home and will work with you on rescheduling at a later date.

Stay healthy, stay active, stay positive.

Best regards,

Dr. Casey Holt

Subscribe to Our Newsletter

We respect your privacy.

COVID-19 update 🌍

Sun, 15 Mar 2020 01:14:18 GMT

I hope this announcement finds you all in good health and that you are enjoying your weekend!

With the growing concerns of Coronavirus we felt that we needed to address it. At Advanced Chiropractic, the health and safety of our patients is our upmost priority. We are being extra diligent in keeping our offices clean and sanitized. After each patient visit, the table is thoroughly cleaned with disinfectant wipes. Dr. Holt is careful to wash his hands with antibacterial soap between every patient. Every patient receives their own 15 minute time slot to help limit the number of persons in the clinic while giving us time for prompt cleaning.

In addition to these steps, we will be monitoring the latest information including recommendations from the CDC and World Health Organization and doing our part to stop the spread of this disease.

If you have symptoms or any concerns about your appointment, we will work with you to get it rescheduled. Our clinic hours will remain the same until further notice:

MWF 7:30am-5:30pm
Tuesdays 7:30am-noon
Thursdays 2:30pm-7pm

Be sure to check out our latest Facebook/Instagram post for great tips on boosting your immunity!

Instagram: @AdvancedChiroICT

Facebook: @AdvancedChiropracticWichita

In Health,

Dr. Casey Holt
Advanced Chiropractic
316-202-0045

We respect your privacy.