Ciaran Pender Injury Clinic

03/02/2026

Me, daily.

22/01/2026

Delighted to be coming on board as Athletic Therapist with Wexford Senior Hurling for 2026.

Looking forward to the year ahead 🤜

14/01/2026

Ever been given a 6 week plan where it’s just 8-10 stretches and mobility bits.

Boring

The approach I much prefer is to find 2-3 movements or exercises which will move the needle toward your return to activity goals.

Then progress them.

Make them more challengjng.

So you’re ready for the demands of whatever your goal is post-injury

13/01/2026

Are you actually implementing your plan

Or just doing it for a week and deciding it’s not working?

I know rehab is boring sometimes.

Especially early stages.

But if you nail that early stage it makes the process so much better and efficient when you get back towards doing what you love.

Be that going to your CrossFit class

Or bringing the dogs for a walk.

Everyone has different plans, but hitting markers along the way and being consistent is the best (I would say only) way to achieve your goals while injured!

03/01/2026

Most non-contact injuries will be a result of a spike in load and volume.

So be mindful this January as you get into that new training regime

Or try to increase your current training to make up for Xmas

That you don’t overcook it and overload.

I’m not saying don’t push your training.

You should absolutely do that.

But think long term, building steadily and working on known weaknesses along the way.

Not maxing out every session when you haven’t lifted or ran for a month 🤷🏻

Have you started back training yet?

17/12/2025

Great craic doing this session with the girls. Best of luck for the year!

Great team bonding evening for our U12s tonight. Huge thanks to Ciaran Pender for doing a plyometrics session with the girls. Well done girls 👏

24/11/2025

Having something to aim for is so important.

Be that in the rehab setting I see people in.

Or financially, or life in general.

Working towards something and hitting those milestones along the way is what we live for.

I get so many blank stares back when I ask the question

‘So what’s the dream outcome here?’

The usual response I get is to be out of pain.

And that’s perfectly valid.

But if the negative of pain is the main focus point.

I find people don’t get better as quick as those who are actively working towards something.

Whether that’s being able to lift their grandkids again.

Or get ready for the Hyrox in 2 weeks time.

It’s all relative to each person.

And that’s key.

Set some goals today. Keep it simple.

Hitting the milestones along the way to that goal and the reward that gives the brain

Is what drives us to be better and keep hitting higher heights.

21/11/2025

Hi all

Now is the time to work on those ongoing issues you’ve have all year. Get in touch and hit the ground running for your goals into Christmas and the New Year before it gets too hectic!

05/11/2025

Don’t search for the quick fix that doesn’t move the needle long run.

Is it any coincidence you’ve injured your back 3 times in the past 2 years

When all you’ve done is get needles and cupping to the area

While going straight back to squatting those weights you definitely don’t have the leg strength for?

And not built any actually movement capacity or strength?

It’s a crazy thought process.

Injury is your body telling you something is up.

In sessions with clients, the most important thing we do is identify potential ‘why’s’ for injury

Then figure out ‘what’ we’re going to do to address those ‘why’s’.

Relying on passive treatments for persistent issues will leave you frustrated and questioning will you ever be better.

Actually working to improve your strength and movement will give you confidence, clarity and ability to keep doing what you love.

Give me a shout if you’ve been stuck in an endless loop of passive treatments

And actually want to get better long run!

19/10/2025

When looking at plyometrics most people look at the height of the jump.

When the real benefit is in the ability to land,

Then produce force at speed to leave the ground.

The more you efficient you are at this, the faster you will move.

Whether that be agility work for sport.

Or your Olympic lifting power for CrossFit.

Plyos should always be in the programme somewhere.

Look at the highest level athletes anywhere online, they will be doing both intensive and extensive plyometrics to compliment their training.

Which is why plyos make up a huge part of the rehab process for me with clients.

15/10/2025

"Do a good job, have good knowledge to guide people through their issue and offer more in value than you take in payment. You'll never have an empty diary...."

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