Rehab2Rx

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Rehab2Rx I help athletes reach their full potential despite pain, injury or illness.

09/27/2026

Guys, shrugging isn’t a problem

And your traps are not too tight

Shoulders ‘down and back’ for lifting your arm up is nonsense

Do the exercises and techniques that help you towards your goals and ignore dumb posts telling you certain movements are bad

Upright rows are great for building the shoulders and traps

High pulls are great for weightlifting

DM if you need help figuring out what to do

Follow if you want content from someone that actually knows what they are talking about

Inspired by a recent post…

Jeremy Meredith lol

09/16/2026

Can’t believe practitioners are still telling people this...

Out of alignment, out of place it’s all bu****it

The joint is in whatever position it’s in (flexed, extended etc)

And that position depends on what the other body segments are doing

and unless there has been massive trauma, the SI joint is not dislocated

The SIJ barely moves, especially in aging men

The amount of motion is below the detectable limit via palpation, so a hands-on check is only good for finding pain usually

It’s not that asymmetry is irrelevant

It’s just very unlikely to be the cause of an acute problem

The SIJ can be injured or the source of chronic pain too

It’s just less likely than rhe lumbar discs or facets

DM for help with back pain or hips feeling uneven

Took the 350’s for a spinJk Had a nice visit with an old friend last weekendGood couple sessions The Realm tooThis place...
09/12/2026

Took the 350’s for a spin

Jk

Had a nice visit with an old friend last weekend

Good couple sessions The Realm too

This place is nuts. Massive and really nice equipment.

Definitely the place to lift weights in Calgary

09/10/2026

Most common mistakes runners make...

Not taking strength training seriously

Not only will it make you faster, but it will reduce your knjury risk

Win-win

You still have to manage your mileage progression

Adding mileage too quickly is the best way to get an overuse injury

So don’t make that mistake either

DM if you need help figuring these things out


09/03/2026

Training for a HYROX?

Maybe a marathon or a tri?

Running is great, but can be tough on the joints and tendons

These are some signs that your are overdoing the milage

Some soreness is inevitable if you train hard

But dont let it go too long and then be forced to take time off

Tendons are slow to adapt

Shin splints can become a stress fracture if ignored

Short videos like this will always oversimplify, but these are a decent start

DM for help woth your programming

08/26/2026

25 of the 50 I promised for free have already been claimed!

After 50 it will cost a modest sum

Coaches and clinicians too, I know your clients are asking you about these. Don’t you want to have a good answer?

I bet you can not find a more comprehensive review of so many peptides anywhere

Chatgpt and claude can’t be trusted quite yet

08/24/2026

RDL’s are probably the best lower back rehab exercise if I had to pick one

In reality we don’t have to pick just one though

You can pick several exercises that all help achieve the desired outcome

Sometimes the really easy stuff is all they can do, or it is just a means to reduce pain

But eventually you have to move them past that

You have to apply overload to produce an adaptation

Havier loads for strength

More volume for endurance

More difficulty for skill development

RDL’s can be super light with little back flexion when necessary

Or they can be super heavy to develop strength and push the performance when able

Most athletes will benfit from more hip extension strength

Most non thletes will benefit from better lifting ability

Don’t discount the benefit of doing something you thought you couldn’t

Comment if you disagree

DM for help with lower back rehab

08/16/2026

I was at the gym last week when Riley asked me about the cost-benefit of exercise in the smoke

I didn’t have a great answer for her

So I went looking for data

This is the first paper I found, and it answers the exact question we had

There are lots of assumptions in this, and the model is built for moderate physical activity

It may not apply for rigorous activity or otherwise

But it is a decent starting point and I am sure there are more studies out there addressing this question

DM or check out the full paper for more details:

https://doi.org/10.1016/j.jshs.2020.09.008

MET of various activities study:

https://www.researchgate.net/figure/Standard-MET-values-for-study-activities-compared-with-the-MET-values-from-the-compendium_tbl3_41417115

AQI table ref:

https://metone.com/how-to-calculate-aqi-and-nowcast-indices/

training

08/14/2026

ATHLETES

Injuries suck obviously

But there is probably way more that you could be doing while injured thank you think

This was a bad one for me

But within a few months I was hitting personal bests on things I could still do

The ups and downs are real though

I had both unrealistic optimism followed by catastophic pessimism

Multiple times

I still go back and forth because there is still uncertainty

AND I am a rehab professional that actually knows lots about injuries, rehab etc

So you better get some help or all of this will be magnified

DM if you need help or have questions about coaching

08/11/2026

All time PR after the worst injury I’ve had

335lbs isn’t meant to be impressive, that’s not the point

The point is you CAN get back to form after an injury if you work hard, and smart

I learned is that I just wasn’t focused enough in training much of the time in the past

My effort was lacking on certain things too, which is why my squat never progressed much

Until now

I have spent this whole time reading research and thinking about how to optimize training and rehab

Even started a podcast to talk about training more

Add that onto my decade+ of past experience

The programming is solid now

If you want to see what it’s all about - send me a DM

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1040 Richter Street
Kelowna, BC
V1Y 2K5

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