Richard Kan

Richard Kan Sports Chiropractor based in Sydney
Changing the world's pain through movement, one person at a time.

03/06/2026

Most training injuries are a load management problem. Not bad luck. Not bad technique.

How fast you can ramp depends on your base. But the principle is the same for everyone, spikes break people. Gradual progression builds them.

DM me SPIKE and I’ll help you structure your next block.



27/05/2026

Hours behind the wheel don’t just leave you feeling stiff.

The thoracic spine starts to lock down. Your neck then picks up the slack just to keep your head up against gravity. That’s usually where the pain shows up, but it’s not where it actually starts.

One of my mates from dropped in before driving back to Tamworth.

Here’s what we worked on 👇



20/05/2026

The hardest part of rehab is not the start or the end. It’s the middle.

This is where progress feels slow, motivation drops, and everything feels repetitive. But this is also where real recovery happens.

This stage is where your body builds strength, tolerance, and confidence under load.

Don’t rush it and don’t skip it.

If you feel stuck in your rehab journey, DM us “MIDDLE” and the team at Strive Sports and Health will help guide you through it.



13/05/2026

Your body can handle it. Your brain just hasn’t caught up yet.

You’re not always weak. You’re just not convinced you’re ready.

This is what I see all the time.
Clinically cleared. Strength is there.
But movement? Still hesitant. Still guarded. Still holding back.

That is not a strength problem. That is a trust problem.

And you don’t fix that by forcing it.
You fix it by rebuilding confidence the right way.
Controlled progress. Smart exposure. Reps that teach your brain “this is safe now.”

Because performance doesn’t just come from strength.
It comes from trust.

If you’re cleared but still don’t fully trust it, this is your sign.



06/05/2026

Bad posture isn’t why your back hurts. What predicts pain is load tolerance, not the angle of your spine.
DM me POSTURE and I’ll tell you what to fix instead.

29/04/2026

Not all soreness is a good sign.

Some soreness is completely normal, especially if it’s general, shows up a day or two after training, and settles within a few days.

But if the pain is sharp, gets worse as you train, or keeps coming back in the same spot, it’s worth paying attention to.

The goal isn’t to avoid soreness completely, it’s understanding what your body is telling you.




22/04/2026

Most re injuries happen when you feel almost recovered.

At around 70 to 80 percent, pain is low and confidence is high. This is where most people start pushing harder. The problem is your body is not fully ready yet.

Feeling better does not mean you are fully healed. This is where load gets increased too quickly and setbacks happen.

The last 20 percent is where real strength and resilience are built. Skipping this stage is the fastest way to end up back at square one.

Not sure if you are ready to progress? DM “READY” and let’s map out your next steps.




18/04/2026

Resting completely isn’t recovery. Neither is pushing through pain.
Most people default to one extreme. They either stop everything the moment something hurts, or they tape it up and pretend it’s not there. Both approaches slow you down.
The athletes who heal fastest live in the middle. Graded load, progressive stress, smart monitoring. They’re still moving, still training, just in a way that lets the tissue adapt instead of break down further.
All or nothing sounds disciplined. In reality, it’s just impatience wearing a different mask. Zero load means deconditioning, stiffness, and a longer return timeline. Too much load means re-injury before the tissue is ready to handle it.
The goal isn’t to stop. The goal is to find the right dose and build from there.
All or nothing is how a 2-week injury becomes a 2-month one.

18/04/2026

Progress isn’t a straight line, and that’s okay

Some weeks feel amazing. Others feel flat. Sometimes you’ll even get a small flare-up after doing everything “right.” That doesn’t mean you’re back to square one.

Recovery happens in waves, not in perfect upward lines.

Instead of stressing over every session, zoom out:

- Are you stronger than last month?
- Are flare-ups less frequent?
- Is your worst day better than before?

That’s real progress.

Stop judging yourself day by day, look at the bigger picture.

If you’re unsure whether you’re improving or just going in circles, DM me “PROGRESS” and let’s figure it out



18/04/2026

Not gonna lie some of the “back pain exercises” out there are not actually helping

We put together a tier list of the most common ones some are great some are overrated and a few you might want to stop doing

If your lower back has been acting up this might save you a bit of trial and error

Share this with a friend who is dealing with back pain.


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Shop 5/7 Ward Place
Dural, NSW
2156

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