Invictus Rx, 2504 25th E Ste 4, Idaho Falls, ID (2026)

09/03/2026

"I don't need the gym — I'm on my feet ten hours a day."

I hear that every week. Nurses. Farmers. Warehouse guys. Teachers. And honestly, I get it. If you finish your shift wrecked, it feels like you already paid your dues.

Here's the problem: your brain appears to keep separate books.

A team just pulled together 74 studies — 4.2 million people, 30 countries, followed about a decade — and instead of asking "how much do you move," they asked "where does the movement come from." That distinction turned out to matter a lot.

People who moved on their own time — gym, sport, dancing, a real walk — had a 24% lower risk of dementia than the least active. People whose movement came mostly from their job had a 20% HIGHER risk. Same bodies. Same sweat. Opposite direction.

Being fair about it: this kind of research shows a link, not a cause. Nobody is saying your job gives you dementia, and nobody's telling you to quit it. The work-related numbers also came from a handful of studies, not dozens. Treat it as a warning light, not a verdict.

But the pattern lines up with something I see on the treatment table constantly. Someone shows me 14,000 steps a day and can't get up off the floor without a hand. Their step count is fantastic. Their strength and their power are gone. Work movement is long, low-effort, and never actually stops — no hard effort, no recovery. Training is the opposite: short, hard, then rest. Your heart and your brain seem to notice which one they got.

So no, your shift doesn't count as your workout. Two or three hard sessions a week — lifting, sprinting, jumping, something you chose — beats a lifetime of just being on your feet.

Swipe through for the numbers, and save this for the next person who tells you they get their exercise at work.

Feter, Raichlen et al., The Lancet Public Health, 2026.

09/01/2026

Every golfer who walks into my clinic wanting more distance asks me the same thing: what should I stretch?

Fair question. It's what we've all been told. Loosen up, get a bigger turn, and whatever you do, don't lift — you'll get "muscle bound." (I still hear that one. In 2026.)

So here's a study worth knowing about. Researchers in Denmark took 41 elite golfers — PGA and LPGA Tour players among them — put a launch monitor on their drives, then ran them through the gym: jumps, a mid-thigh pull, a bench press hold, and trunk rotation power.

The gym numbers that lined up with fast club head speed were power numbers. In the men, trunk rotation power tracked club speed at 0.89 — about as tight a relationship as you'll ever see in sports science. Jump power came next at 0.78. In the women, the jump led the list at 0.67.

Fair warning on what this is: a snapshot of 41 very good players, not a training study. It tells you what fast swingers have, not that adding a deadlift will hand you 15 yards. And mobility does matter — you need enough of it to make a real backswing. You just don't need infinite amounts of it, and past "enough," more stretching isn't buying you speed.

What it does tell you is that the things that separate fast from slow are things you can train. Trunk power. Jump power. Leg and upper body strength. None of that shows up from hitting another bucket of range balls.

So when a golfer tells me his back is tight and he's lost 20 yards, we usually end up doing less stretching than he expected and a lot more med ball. Turn fast, on purpose, against something heavy. That's the drill.

Swipe through for the numbers — and save this for the next time someone tells you lifting will ruin your swing.

Johansen et al., Scandinavian Journal of Medicine & Science in Sports, 2026.

08/27/2026

"You're too young for a new hip."

I've heard that one in my clinic more times than I can count — usually from someone in their late 50s who's been limping (or golfing on one leg) for years because a provider told them to hold off as long as possible.

That advice came from a real number: a 2019 study found only about 58% of hip replacements were still going at 25 years. If that's true, waiting makes sense. Nobody wants a second surgery.

But a brand new study in The Lancet just looked at 1.9 million hip replacements — eight national databases plus 29 studies — using only the modern implants surgeons actually use today. The result: 93.6% still going at 20 years. Their math projects about 92% at 30.

That's not a small update. That's a different conversation.

To be honest about it: the 20-year figure is measured, the 25- and 30-year figures are projected forward. And these are big-group averages, not a guarantee about your hip. Your age, weight, bone quality and surgeon all still matter.

Here's my take. This does NOT mean run out and get a hip. It means we can stop asking "how old are you?" and start asking "have you actually done the hard work yet?" Three weeks of clamshells is not a fair trial. Six months of real, progressive loading is. Most people never get that — they get a handout and a shrug.

But if you've truly put in the work and you still can't walk the back nine (or the driveway), don't spend ten good years protecting a part that will probably outlast the wait.

Swipe through, and save this for the next time someone tells you you're "too young."

08/21/2026

"I've got good balance — I can stand on one foot."

Cool. Nobody has ever fallen while standing on one foot in their kitchen with nothing going on.

A study out of the older adult research world tested balance three different ways: standing still, taking a step while distracted, and stepping as fast as possible the second a signal came. Then they followed those folks for the next 10 to 17 years.

Standing still told them the least. The thing that tracked best with who was still around later was how fast that first step came — especially when the person's attention was split.

Is a fast step adding years to your life on its own? No. It's a link, not proof. But it's a pretty honest window into whether your brain and body are still talking to each other quickly, and that matters for a whole lot more than falls.

Here's what I do with this in the clinic: I stop training balance as a still photo. We train it as a reaction. Cue a step in a random direction. Talk to you, throw a ball, count backward, then make you catch yourself. Load the leg so when the foot does land, it can hold you up.

Because the goal was never standing on one leg by the counter. The goal is you being fine when the dog cuts in front of you at the top of the stairs.

Swipe through, and save this for the next time someone tells you balance means standing still.

08/18/2026

"Take it easy."

That's still the most common thing people hear after a knee replacement. And it's quietly costing them months.

Brand-new clinical practice guidelines for knee replacement recovery just dropped, and the message is hard to miss: start progressive strength work early, get up and moving inside the first 24 hours, and build toward about 6,000 steps a day — that step count is protective against losing function.

What didn't make the cut? The machine that bends your knee for you while you lie there. Routine bracing and splinting. Compression dressings for swelling. Massage-style drainage work. The passive stuff didn't earn its keep.

Here's my take after years of seeing these knees: people don't show up weak because a new knee is delicate. They show up weak because nobody gave them enough work to do. If someone walks — or limps — into my clinic having done nothing but ankle pumps on the couch for six weeks, we've got more problems than just rehabbing a knee. At that point we're rebuilding a whole leg — quad strength, single-leg control, step-ups, loaded hinging, real walking volume.

To be clear: this is for a normal, uncomplicated replacement. If your surgeon handed you specific restrictions, those come first, every time. Respect the surgery. But load the leg.

You're not fragile. You're underdosed.

Swipe through, and save this for the next person in your life who's about to get a knee done.

08/04/2026

You don't need to do more. You need to start. 🧵

This one might be the most freeing piece of research I've read this year.

A big analysis out of the British Journal of Sports Medicine pooled the quality studies on physical activity across adulthood and mapped the real payoff at each level.

150 minutes a week of moderate activity: 40% lower risk of dying from any cause.
Double it to 300 minutes: 46%.

Six percent more. For twice the work.

Read that again, because it flips the whole "go hard or go home" message on its head. Nearly all of the benefit comes from getting off zero. And 150 minutes a week works out to about 22 minutes a day.

Here's what I see in the clinic: the people I worry about aren't the ones training six days a week. They're the ones who decided that because they can't do it perfectly, they won't do it at all. No time for the full hour, so they do nothing. Can't commit to five days, so they commit to none.

I'd rather you walk 22 minutes a day for the next twenty years than crush a six-week program and quit.

Does more help? Yes, a little. And if you want to get stronger, hit the ball farther, or come back from an injury, that takes real training — not just minutes. But you can't train if you never start.

Start smaller than you think you should. Then keep showing up.

Save this for the next time you talk yourself out of starting. 📌

07/29/2026

Does your golf swing actually cause back pain?

For years, the answer has been "yes" — fix your early extension, stop coming over the top, clean up that reverse spine angle, and your back will feel better.

A landmark 2024 study flipped that narrative on its head.

Researchers pulled together all the quality studies comparing swing mechanics to low back pain in golfers. Nine made the cut.

The result? No clear link between specific swing faults and back pain. The "bad mechanics = pain" story doesn't hold up the way most people think.

What did matter? The body underneath the swing — tight hips, stiff low backs, weak core endurance.

The swing didn't predict who got hurt. The body did.

My take: this lines up with everything we're seeing across the board. Rounded back on a deadlift doesn't automatically mean injury. Knees caving in a squat isn't inherently dangerous. Injuries are complex — and blaming "bad form" is easier than looking at sleep, stress, hydration, and training load.

Does form matter? Of course. But "good form" is a spectrum, and everyone's going to have some variance.

If you've been chasing a "safer" swing to fix your back, you might be solving for the wrong thing.

Swipe through for the full breakdown →
Save this before your next lesson. 📌

07/28/2026

If you have arthritis in your hip or knee, there's a good chance someone — a doctor, a well-meaning friend, maybe even a PT — told you to stick to low-impact exercise. Swimming. Cycling. Nothing too jarring.

It sounds like good advice. Protect the joint. Don't make it worse.

Except a large study found something interesting: high-impact physical activity was actually associated with lower odds of needing a hip replacement. And it didn't increase the risk of knee replacement either.

The kicker? The benefit wasn't explained by less pain, better function, or reduced fear. The effect appears to be direct.

Now — this isn't a blanket prescription to go run a marathon on arthritic knees. The high-impact group was small. Context matters.

But it adds to a growing pile of evidence that your joints weren't designed to be wrapped in cotton wool. They respond to load. They adapt to demand. That's what they were built to do.

The question isn't whether to load them. It's how to load them intelligently.

Save this for the next time someone tells you to "take it easy." 📌

07/27/2026

Still here. Still doing the work that matters — helping people move better, feel better, and golf and perform like they want to.

Exciting things ahead 💪

11/04/2025

Been here more and more lately. It's been so fun to develop this skillset of golf fitness and really help people in new ways. And being able to collaborate with Tyson on a regular basis has created such a nice cohesion between the fitness/rehab and the swing coaching and technical analysis. And we're just getting started 🥂

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Invictus Rx

09/03/2026

09/01/2026

08/27/2026

08/21/2026

08/18/2026

08/04/2026

07/29/2026

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11/04/2025

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