Paradigm Physical Therapy & Wellness

Paradigm Physical Therapy & Wellness A performance physical therapy clinic that is dedicated to helping you be pain free and move well!

03/16/2026

Here are common mistakes we see with split squats that can increase your risk of injury

03/16/2026

Pain in the back of your leg or lower glute? It could be hamstring tendinopathy, a common overuse injury we see in runners.

Instead of just stretching, the goal is progressive strengthening to help the tendon handle load again.

Here are 3 exercises we like to start with⬆️

03/15/2026

Working hard, having fun, and doing it together. Just a normal Sunday at Paradigm 💪

03/14/2026

💥 Watch the founder and owner of Paradigm take on CrossFit Open 26.3!

When she’s not on the clock…she’s still on the clock. 🥵⏱️

CrossFit can have a negative reputation for high injury rates and poor technique. But when done correctly, we believe it’s one of the most well-rounded modalities for every day fitness.

If you’re a CrossFit athlete dealing with chronic pain or injuries, make sure you find a provider who understands your sport and can help you get back to performance.

Here are some tips to help you check if you’re working with the right provider ⬇️

Good Signs ✅
- Gives you safe modifications for your WODs instead of telling you to skip the gym
- Programs accessory exercises that complement the movements you can’t do (yet)
- Assesses your body’s response to a new movement or WOD every time you see them

Red Flags 🚩:
- Tells you that “you’re always going to have some pain” if you do Crossfit
- Says you shouldn’t be lifting that heavy “at your age”
- Or worst of all, they tell you to just stop doing CrossFit

We’ve heard it all before. And none of that has to be true for you!
Send us a DM or leave a comment if you need help!

physiotherapy physicaltherapy

If you struggle with your overhead lockout or feel a pinch every time you press a kettlebell, this workshop is for you. ...
03/11/2026

If you struggle with your overhead lockout or feel a pinch every time you press a kettlebell, this workshop is for you. We are teaming up with on April 4th to bring you a deep dive into shoulder health!

We aren’t just stretching, we are teaching you the ‘why’ and ‘how’ behind overhead mechanics so you can stay in the game longer and pain-free!

Limited spots available, link in bio to register!!

03/09/2026

At Paradigm PT & Wellness, Dr. Kevin breaks down a common misconception about back pain: stretching alone usually isn’t the solution.

While stretching might feel good temporarily, lasting relief often comes from building stability and strength around the spine. In this reel, he walks through 3 exercises that help support your back and improve control so your body can handle movement and daily activities with less pain.

03/09/2026

At Paradigm PT & Wellness, we believe great care starts with time and attention. Located in Redlands, our clinic provides individualized, 1-on-1 physical therapy sessions focused entirely on you. From foot and ankle injuries to neck pain and vestibular conditions, we treat the whole body with a personalized approach that prioritizes movement, strength, and long-term health.

03/07/2026

🍑 PT’s Glute Routine

If you want stronger, more sculpted glutes, try this routine we use with our clients to build strength and actually feel the glutes working 👇

🔥 Deficit Sumo Squats, 1 1/4 reps
🔥 Barbell Hip Thrusts + Iso Holds
🔥 Bulgarian Split Squats
🔥 Cable Kickbacks

Focus on controlled reps, full range of motion, and squeezing the glutes at the top of each rep.

💾 Save this for your next leg day
💬 Comment GLUTES if you want more workouts like this

03/02/2026

Split squats are a powerful single-leg exercise that build strength, balance, and stability. Hinge slightly at your hips, keep your torso controlled, engage your glutes, and drive through your front heel as you stand. Training one leg at a time helps correct side-to-side imbalances and improves functional strength for walking, stairs, and sport.

03/02/2026

To perform a squat, keep your ribs stacked over your pelvis so your torso stays controlled. Initiate the movement by hinging through your hips rather than arching your low back, then allow your knees to bend as you sit down between your hips. Move with control and stand back up tall.

03/02/2026

Sarcopenia = the gradual loss of muscle mass and strength as we age.

It’s common, but it’s not something you just have to accept. That downward trend can be slowed (and even reversed) with the right type of strength training.

At Paradigm, we help you build and maintain muscle so you can stay strong, capable, and independent for the long run.

Address

721 Nevada Street Suite 206A
Redlands, CA
92373

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm

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