Dr. Kyle Richmond DC

Dr. Kyle Richmond DC Chiropractic Physician who specializes in reducing pain through movement.

12/29/2025

Have you been told you need stronger hip flexors? Or maybe your hip flexors always feel tight?

Don’t forget that you can train them at two lengths.

I recommend if you want to try the advanced person that you use a resistance band to help on the way up if it’s new for you.

12/29/2025

Achilles tendinopathy is a degenerative overload of the Achilles tendon that happens often from spikes in running, jumping, or training volume.

The tendon isn’t inflamed… it’s irritated and structurally stressed. That’s why rest alone doesn’t fix it.

Here’s how we rehab it ⬇️

1️⃣ Isometrics – early phase

Heavy, pain-modulating holds to calm symptoms and restore tendon tolerance. Think sustained calf holds to reduce pain and reintroduce load.

2️⃣ Progressive strength – build capacity

Slow, heavy calf raises (knee straight + bent) to load both gastroc & soleus. We’re remodeling the tendon and increasing its ability to handle force.

3️⃣ Performance → plyometrics – return to sport

Once strength is there, we progress to pogo jumps, bounds, and sport-specific plyos to train the tendon like a spring again because tendons don’t just need strength… they need speed.

The goal isn’t just pain relief.

It’s restoring the tendon’s ability to store and release energy so you can run, jump, and compete with confidence.

If your Achilles has been nagging you for weeks or months, it’s not something to “stretch and hope.” It needs the right load, at the right time, with the right progressions.

12/28/2025

Everyone can benefit from a daily flow.

You are most likely not checking off all of your hip range of motion boxes.

I suggest performing 5-10 reps of the above exercises atleast 3x a week!

If you are unable to sit into a 90/90 I do have some alternative set ups

12/27/2025

I used to have some of the worst shoulders years ago….

A bad injury followed by years of abuse in the gym caused havoc on my shoulders.

It wasn’t until I started to add in rotational mobility training they finally felt better.

If you’ve been in my clinic or done any of my mobility protocols you will notice that we start with the fundamental motion of the shoulder AKA rotation!

12/27/2025

For a long time, I believed one rule:
“If it hurts… shut it down.”

That mindset held me back more than any injury ever did.

Pain used to scare me. I thought it meant damage. I thought it meant stop.

But I had it wrong.

Pain is a signal.. not a stop sign ❌

It can be loud without being dangerous.
(Think paper cut… tiny “injury,” big reaction.)

What actually changed everything for me was learning how to move with pain safely instead of avoiding everything.

If you’re dealing with pain right now, don’t assume your body is broken.

Sometimes movement and support is exactly what it needs.

12/27/2025

When your groin muscles (hip adductors) are tight, they can pull on your pelvis.

This creates extra stress on your lower back especially when you walk, squat, or sit for long periods of time.

Here are a few ways this shows up:

✅ Pain after sitting too long – your hips stay “locked in,” forcing your low back to do all the work.

✅ Low back ache after squats or deadlifts – your groin can’t move well, so your spine compensates.

✅ Limited hip mobility in sports – you feel “stiff” and notice your back working harder than it should.

The fix? Open up those hips! Groin stretches, adductor mobility work, and controlled strength training can help restore balance and take pressure off your spine.

Your back will thank you.

12/26/2025

Are you avoiding flexion???

If you are chronically stuck into extension (gymnast, cheer leader, sprinter, standing with your butt stuck out, etc.)

Your spine might be craving low back flexion. If this is you I recommend starting with exercises like this and Jefferson curls

You’ll know you’re doing it right when you feel a stretch in your spine during them.

12/26/2025

Don’t neglect this ONE hip exercise!

CARs are one of my favorite exercises to not only maintain joint health, but to also check on how we are moving.

If you’re new here CARs = ⬇️

Controlled

Articular

Rotations

Take care of your hips before you lose too much of your current range of motion.

12/26/2025

I have been working with a few patients lately that struggle with knee extension.

Full knee extension after ACL surgery isn’t optional to achieve, it’s a foundational requirement.

Even a few degrees of loss can lead to compensation, anterior knee pain, and stalled strength progress.

Here are a few variations I use daily with my patients

12/26/2025

Your hamstrings might not be tight.. they might be irritated.

Not all hamstring “tightness” is a muscle problem.
In many cases, it’s nerve tension.

The sciatic nerve runs from your low back down the back of your leg. When it becomes irritated or restricted in its ability to glide, the nervous system increases protective tone (tightness) which feels like tight hamstrings.

This is why aggressive stretching often:
• Feels sharp or uncomfortable
• Doesn’t create lasting change

The solution isn’t forcing more stretch!

12/26/2025

Ask yourself why you stretch?

Is it to relieve pain?
Is it to loosen muscles?

Odds are your body is screaming for more than a simple stretch.

We need to make a lasting change on the anatomy that helps our body move. Stretching can make a little change but not the same as loading the tissues.

Before you stretch next time, ask yourself why you’re doing it.

12/26/2025

Need shoulder mobility and only have a band?

Here are some quick and easy mobilizations you can use to free up that suck range of motion.

Don’t forget to also include scapular mobility to get the most out of your shoulder range.

Address

21739 S Center Avenue
New Lenox, IL
60451

Opening Hours

Monday 7am - 3pm
Tuesday 12pm - 7pm
Wednesday 7am - 3pm
Thursday 12pm - 7pm
Friday 7am - 3pm
Saturday 8am - 11am

Telephone

+17083344764

Website

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