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Monday 9am - 7pm Tuesday 8am - 3pm Wednesday 9am - 5pm Thursday 9am - 7pm Friday 8am - 4pm

Kanturk Physiotherapy Clinic

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Kanturk Physiotherapy Clinic

Physiotherapy Clinic located in Kanturk. Experienced Chartered Physiotherapists.

10/12/2025

Desk job + Christmas shopping + training = Recipe for back pain 😤

Your back is dealing with a lot right now:

8 hours hunched at a desk
Carrying shopping bags through town
Loading the car with gifts
Training 3-4 nights a week
Probably not stretching enough

Sound familiar?

Quick desk worker survival guide:

⏰ Every hour: Stand up and walk for 2 minutes
🪑 Sit properly: Feet flat, back supported, screen at eye level
💪 5-minute morning routine: Cat-cow stretches, hip flexor stretches, glute bridges
🏋️ Strengthen your core: Your abs and back need to support all that sitting
🧘 Evening mobility: 10 minutes of stretching before bed
Don't wait until you can barely move to do something about it. Prevention takes 10 minutes a day. Recovery takes weeks.

Lower back feeling tight? Book before the Christmas rush 👇

📞 (029) 20 797

08/12/2025

Cold weather, tight muscles, increased injury risk ❄️

December training in Cork means dealing with cold muscles that don't want to move properly. Your hamstrings, calves, and hip flexors get tighter in cold weather, making you more vulnerable to strains and pulls.

Winter training tips from our physios:
🔥 Longer warm-ups - Add 5-10 minutes when it's cold
🧥 Layer up - Keep muscles warm between drills
💧 Stay hydrated - You still sweat in winter training
🏃‍♂️ Dynamic stretching - Static stretching when cold can cause injury
⏰ Cool down properly - Don't just stop moving suddenly
We're seeing more muscle strains in December than any other month. Don't become a statistic.

Training hard this winter? Make sure your body is ready for it.

📞 Book your sports injury assessment: (029) 20 797

12/11/2025

If your shoulder aches or throbs at night, one of these may be the reason 👇

🔹 Rotator Cuff Tendinopathy
Weak or irritated tendons struggle when you lie on them.

🔹 Bursitis
Inflamed bursa gets compressed when resting at night.

🔹 Frozen Shoulder (Adhesive Capsulitis)
Pain + stiffness, especially when lying on your side.

🔹 Impingement
Shoulder structures get “pinched” in certain positions.

The good news?
✅ Most cases respond really well to load management + targeted rehab.
✅ You don’t need scans right away — physio is first-line treatment.

If pain is stopping you from sleeping, there is a solution.
Send us a message to speak with a physio.

10/11/2025

Sleeping shouldn’t hurt.
If shoulder pain stops you getting proper rest, try these simple tips ✅

⭐ Best positions:
✔ On your back with a small pillow under the elbow
✔ On the opposite side with a pillow hugged to your chest
✔ Keep elbow slightly away from your body — not tucked in

🚫 Avoid:
✘ Lying on the painful side
✘ Overhead arm positions
✘ Very soft mattresses with no support

Small adjustments like these can take pressure off irritated tissues and help you sleep longer with less discomfort.

Still waking up sore?
That’s a sign your shoulder needs a proper assessment.

If shoulder pain stops you from getting proper rest, try these simple tips ✅

06/11/2025

Do you notice your shoulder pain feels way worse at night?

You’re not imagining it 👇

When we lie down to rest:

• Blood flow + inflammation can increase
• Shoulder structures can become compressed
• Muscles relax + offer less support

This can make conditions like:

✅ Rotator cuff irritation
✅ Bursitis
✅ Frozen shoulder
✅ Impingement

feel more intense when you’re trying to sleep 😩

👉 If shoulder pain keeps waking you up, there’s likely an underlying treatable cause, not just “sleeping funny.”

24/10/2025

5-minute warm-up that prevents knee injuries 🔥

You're keen to get stuck into training. We get it. But skipping your warm-up is setting yourself up for problems.

This quick routine will reduce knee clicking, prevent injuries, and actually improve your performance. Win-win-win ✅

Your Pre-Training Routine:
1️⃣ Ankle circles - 10 each direction
(Stiff ankles force your knees to compensate)

2️⃣ Lateral band walks - 20 steps each way
(Activates glutes that protect your knees)

3️⃣ Leg swings - 10 forward/back, 10 side-to-side
(Opens up hip mobility for better movement)

4️⃣ Bodyweight squats - 15 reps, slow and controlled
(Teaches proper knee tracking under load)

5️⃣ Single-leg balance - 30 seconds per leg
(Builds stability you need on the pitch)

5 minutes. That's it.

But here's what it gives you:

✅ Better movement patterns
✅ Reduced injury risk
✅ Improved performance
✅ Longer career in GAA

The lads who do this consistently? They're the ones still playing injury-free while others are sitting on the sideline wondering what went wrong.

Your knees have to last you years of training and matches. Give them the 5 minutes they deserve.
Already have a warm-up routine that works? Share it below 👇

Got a niggling knee issue you've been ignoring? Don't wait until it becomes season-ending. Book your assessment:

📞 (029) 20797
📍 Kanturk Physiotherapy

22/10/2025

Your glutes are your knee's best protection 🛡️

Here's something most GAA players don't realize:

Weak glutes = knees caving inward when you land, squat, or change direction ❌

This puts massive stress on your knee joint. Over time? Pain, clicking, or worse... weeks on the sideline 😤

The fix? Strengthen those glutes before every training session:

🔸 Lateral band walks - 20 steps each way
🔸 Single-leg glute bridges - 15 per side
🔸 Clamshells - 10 per side

Takes 5 minutes. Could save you months of rehab.

Think about it:

Jumping for high balls ✅
Landing from catches ✅
Changing direction at speed ✅
Pivoting away from markers ✅

Every single one of these requires strong glutes to protect your knees.
Your glutes should be the powerhouse controlling your movement. When they're not doing their job, your knees pay the price.

Strong glutes = stable knees = better performance = longer career 🏆
Already doing glute work?

Drop your favorite exercise in the comments 👇
Need a proper movement assessment? We'll identify exactly where your weaknesses are and give you a plan to fix them.

📞 Book: (029) 20797

20/10/2025

That clicking sound in your knee when you squat? 🦵

You're not imagining it, and you're definitely not alone. Most GAA players hear it at some point during training or matches.

Here's what you need to know:
Harmless clicking:

✅ No pain
✅ No swelling
✅ Doesn't affect your movement
✅ Just noise from joints working hard

Get it checked if:

❌ It hurts when it clicks
❌ Your knee swells after training
❌ It catches or locks up
❌ You feel unstable changing direction
❌ It's getting worse over time

The clicking itself isn't usually the problem. It's often just your knee adapting to the workload of GAA training. But it CAN be an early warning sign that your movement patterns or strength need attention.
Most common causes we see?

Weak glutes, tight hip flexors, or poor ankle mobility. All fixable with the right approach 💪

Don't ignore the warning signs. Catching issues early keeps you on the pitch, not on the sideline.

Got knee clicking that's bothering you? Book your assessment 👇

📞 (029) 20797
📍 Kanturk Physiotherapy, Bluepool Lower

03/10/2025

Ask any GAA player in Cork what keeps them on the pitch week after week, and the smart ones will tell you: regular sports massage 🏆.

It's not about luxury. It's about maintenance. Your car gets serviced every year, but your body - which works way harder than any engine - gets neglected until something breaks 🚗.

We see the difference between players who prioritise recovery and those who don't. The ones who come in regularly for sports massage? They miss fewer training sessions, they perform better in the final 15 minutes of games, and they have longer careers.

The ones who only show up when they're already in pain? They're the ones sitting on the sidelines during championship season, wondering what went wrong 😤.

Think about it: you spend hours training every week, pushing your body to its limits. But how much time do you spend on actual recovery?

On keeping your muscles healthy and your movement patterns sharp? 🤔

Smart players know that 45 minutes on our table once a fortnight is the difference between playing at 70% and playing at 100%.

Between lasting 60 minutes and going strong for 80.

Your opposition might be training just as hard as you. But are they recovering as smart as you? 💡

Book your maintenance session: (029) 20797

01/10/2025

"It's just a sports massage, right?" 🙄

We hear this all the time. People think sports massage is just some fancy relaxation treatment. But here's what actually happens when you book with us:

We assess how you move first. Are your hips tight from too much sitting? Is one shoulder higher than the other from carrying a bag the same way for years?

Are your calves constantly cramped because you're a weekend warrior who doesn't warm up properly? 🏃‍♂️

Then we work on the tight spots, but not just randomly.

We target the areas that are holding you back or setting you up for injury.

Sometimes that means working on your glutes when your back hurts. Sometimes it means loosening your hip flexors when your knees are sore 🎯.

The massage itself should feel firm and effective, never painful. You're not paying to be tortured. You're investing in moving better, sleeping better, and feeling more balanced ⚖️.

And here's the bonus: most of our clients tell us they sleep like babies afterward.

Your nervous system gets a reset, your muscles finally relax, and your body remembers what it feels like to not be constantly tense 😴.

That's worth way more than a "rub down."

And here's the bonus: most of our clients tell us they sleep like babies afterwards.

29/09/2025

Here's something most people don't realise: that hamstring strain you got sprinting might not actually be a hamstring problem 🤯.

We see it constantly - runners and GAA players coming in with recurring hamstring issues, frustrated because they keep "pulling the same muscle." But when we test their glutes?

Weak as anything 😬.

Your glutes are supposed to be the powerhouse when you're running, jumping, or changing direction. When they're not doing their job properly, your hamstrings have to pick up the slack. Eventually, they get overworked and... pop 💥.

It's like having a Ferrari engine in a car with bicycle brakes. Something's going to give.

This is why we never just treat the sore spot. Louise does a full movement screen on every athlete who walks through our door.

We look at how you move, not just where it hurts. Sometimes the solution to your hamstring problem is actually strengthening your glutes and improving your hip control 🎯.

Get the root cause right, and the problem stops coming back.

Miss it, and you'll see us again in a few months.

27/09/2025

Phase 1: You're in pain and frustrated 😣

Phase 2: You feel better and want to sprint again (don't do this) 🚫🏃‍♂️

Phase 3: The real work begins - this is where champions are made🏆

Phase 4: You're back, but smarter than before 🧠💪

Most people nail Phase 1. They rest, they ice, they follow instructions. Phase 2 is where things get interesting. The pain fades, you start moving better, and suddenly you want to test everything out 🤯.

This is exactly when we see the most setbacks. Your brain thinks you're ready, but your muscles haven't rebuilt their strength and endurance yet. It's like building a house and moving in before the roof is finished 🏠.

Phase 3 is where the magic happens. The boring stuff. The strength work, the movement drills, the gradual loading. It's not glamorous, but it's what separates the athletes who come back once from those who stay back for good.

Phase 4? That's where you realize you're not just healed - you're better than before you got injured 🚀.
Trust the process. We've been guiding athletes through this for over 20 years.

Address

Bluepool
Kanturk
P51FK31

Opening Hours

Monday	9am - 7pm
Tuesday	8am - 3pm
Wednesday	9am - 5pm
Thursday	9am - 7pm
Friday	8am - 4pm

Website

https://kanturkphysiotherapy.ie/

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