RTP Performance Training

Most people think “rehab” means rest, ice, patience, wasted physical therapy visits, and a LOT of massage — waiting or hoping for the pain to disappear.

In reality, there’s a good chance your own body will heal by itself without any of those, sometimes the massage just feels good.

Instead, I’d like to shift the culture and think of rehab as simply training in the presence of injury.

There are two main types of rehab:

🔹 Passive Rehab – focuses on symptom relief.
Think: rest, ice, massage, stretching, light bands. It has its place, especially early on — but it doesn’t rebuild load tolerance or prepare you for sport.

🔹 Active Rehab – treats injury like a training phase.
We still move, lift, and progress — just with adjustments in load, range, or movement pattern. You keep your body adapting instead of regressing.

When you blend active rehab with proper strength & conditioning, you’re not just “recovering.” You’re setting new expectations, creating new goals of performance and developing mental and physical resilience that reduce re-injury.

This is the philosophy behind RTP Performance Training.
We don’t stop training because of injury — we train smarter because of it.

💥 Whether you’re working back from pain or you have a goal you’re working towards, there’s a program for you.

➡️ Check the link in my bio to find the best plan for you!

Pain has been misunderstood for a long time and it’s time people knew the truth.

A lot of people believe pain = something is broken or injured, but that isn’t always the case.

The truth? Pain is way more complex — and there’s a lot more we can do to address pain rather than sit around in pain, stop training/ exercising and wait for pain to go away.

1️⃣ Pain is always an output of the brain.
Your brain decides when you feel pain — not your joints, muscles, or tissues. Pain is your body’s protective alarm system.

2️⃣ Pain does not equal tissue damage.
You can tear a muscle and feel little to no pain, or you can feel pain with no measurable damage. They’re related, but not the same.

3️⃣ Pain is influenced by many factors.
Thoughts, emotions, stress, sleep, and past experiences all shape your pain experience. That’s why two people can have the same injury but feel very different pain.

4️⃣ Acute pain is protective.
In the short term, pain warns you to pay attention. It’s not always a “stop,” but a signal to move smarter and avoid further risk.

5️⃣ Chronic pain = a hypersensitive nervous system.
When pain hangs around, your system is often “turned up too high.” The pain/ danger signals keep firing, even if your tissues have healed.

6️⃣ Many treatments can help.
Movement, active rehab, mindset shifts, and lifestyle changes all work to turn the volume down on pain. The key? Staying active.

If you want to learn how to keep moving through pain (not around it), that’s exactly what I do here at RTP Performance Training.

🔗 Link in bio to get help today! Learn how you can work around pain and continue to train around injury.

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👋 Hey team, welcome to RTP Performance Training!

I’m Kiran Richardson — Doctor of Physiotherapy, Exercise Scientist, and former D1 athlete. I started RTP with one goal: to bridge the gap between rehab and performance training so athletes and everyday movers can stay strong, even when injuries show up.

My philosophy is simple:
💡 Pain ≠ injury
💡 Rehab = training in the presence of injury
💡 Strength & conditioning is for everyone
💡 Active rehab is better than passive rehab

Here you’ll find:
✅ Smart, evidence-based training advice and pain science
✅ Education on pain science, rehab & performance
✅ Programs designed to help you reach your goals — no matter how big or small

I’m pumped to start this journey with you all 💪

👇 Drop a comment and let me know: are you here for rehab, performance, or understanding your pain?

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🚨 NEW RPT ATHLETE 🚨

Welcome Ellie to the RPT family! We're stoked to have Ellie on board, ready to ride the waves of her athletic journey with us. 🏄‍♀️🌊

With a focus on precision and dedication, we're diving into enhancing Ellie's surf life saving skills. Through off-season strengthening and performance training, we're committed to helping her shine in-season, injury-free, and at the top of her game! Together, we'll conquer the challenges of the surf with strength and style. 💪🏻🌞

Join us in cheering Ellie on her journey!

Message RPT today to get started!

🚨NEW RPT ATHLETE 🚨

Dylan has been working with RPT just over a year now working on functional strength, Injury prevention and advanced strengthening.
Dylan is currently in China at world games and placed 3rd with his teammates in the 20km walk. Congratulations Dylan, now time to get back to the gym 💪🏻

Join RPT today!

Enquire for more details!

🚨 New RPT Athlete 🚨

Carl has joined the RPT tribe to get on top of some niggling hamstring issues and strengthen race walk specific muscles needed to finish a race! Let’s get to work 💪🏻

Join the RPT team today!

Message us for more info 📩

🚨NEW RPT ATHLETE 🚨

Allanah Pitcher has joined the RPT army. We have been working on strengthening walk specific movements and muscle groups to help with walk technique, speed under fatigue and injury prevention 💪🏻💪🏻

Join the RPT team today!

👋 Welcome to RPT Performance Training! We offer a range of online gym programming from short term programs to long term programs, beginner gymmies to experienced veterans.

✅ Our programs are designed and written by qualified exercise scientists and strength and conditioning specialists.

✅ We have competitive prices for our 8 week and 12 week block programs, as well as our individualised catered coaching programs.

📩 If interested, drop us a message!

👍🏻 We look forward to helping you on your strength and conditioning journey.