McEntee Physio & Performance Centre

McEntee Physio & Performance Centre Bringing you the best in Chartered Physiotherapy and Performance Conditioning Chartered Physiotherapists

24/04/2026

❎A restriction in plantarflexion range can often be overlooked. We need sufficient plantarflexion range in order to adequately recruit and load the gastroc/soleus.

🔎Quite often, we see clients presenting who are lacking access to the range they require.

This is a simple but effective means of increasing available range into plantarflexion📊

22/04/2026

Terminal Knee Extension Control✅

Regaining knee extension (the ability to straighten the knee) after a major surgery, such as that of an ACL recon, is a key milestone in early stage rehab.❗

The use of a swissball here promotes the following;

1. Additional neuromuscular control under load
2. Reduces muscle inhibition of the inner range quadricep muscle (a deficit commonly seen)
3. Restores terminal knee extension actively (rather than passively)

20/04/2026

IYT push up with sliders

This IYT modified push up with sliders is an advanced closed chain shoulder exercise.🎯

This exercise challenges an athlete’s ability to transfer force through their shoulder girdle and the strategies they employ.🔥

It will exposes any rotator cuff / periscapular asymmetries, and demands high levels of trunk control, all of which are vital for a safe return to pressing, overhead work, or high-velocity sport demands.

Level 1 can be performed in a kneeling push up position. To advance this exercise, you can perform the same movements in a full push position with the knees off the floor.📈

17/04/2026

🎯If your goal is to develop strong, well-balanced quads, don’t overlook the effectiveness of a strict split squat.

Both from an assessment and rehabilitation point of view, this can be used to identify and address movement/strength deficits, while placing targeted load through the quads with a low likelihood of compensation.📈

The biggest error we see is clients prioritising the depth of the split squat over position. Adequate control at the pelvis and maintaining an upright trunk is non-negotiable✅

15/04/2026

🔎Hand Supported Split Squat Series

Split squat variations are an effective way of building both quad and hip strength, however sometimes a lack of control or balance can prevent us from being able to load this movement sufficiently to increase strength.

A hand supported version is a nice alternative and can be easily progressed as shown.
Level 1: Bodyweight✅
Level 2: Weighted🎯
Level 3: Weighted and rear foot elevated🔥

The hand should only be used for balance rather than to help yourself on the way up.

13/04/2026

Lateral Hip Strength

🔎The side lying hip abduction exercise is a nice entry point to improving the strength of the muscles on the outside of the hip.

These muscles contribute to control of the pelvis, hip and knee during movement.

📊Deficits in lateral hip strength can therefore lead to excess load on structures around the pelvis and knee and can contribute to injury.

We aim to have an element of extension with this exercise also, keeping the foot up & back✅

10/04/2026

Modified Razor Curl🔥

🎯This modified razor curl variation is an advanced hamstring exercise that targets the proximal and distal hamstring by combining a hip dominant and knee dominant type movement.

This can be a nice option to use in hamstring rehab prior to more intense distal Nordic variations. This variation primarily targets the medial hamstring while still providing significant load to the lateral hamstring❗

Ensure:

-Neutral pelvis
-Tall hip position
-Hip hinge into start position
-Torso parallel to floor

08/04/2026

In clinic, we always assess the lower back in cases of acute lower limb injuries—even without back pain—because it can still contribute to the issue.

❗Stiffness or reduced mobility in the lumbar spine can shift load to the lower limbs, increasing stress on muscles and joints.

❎When the spine isn’t functioning efficiently, surrounding structures can compensate, often leading to strain/mechanical overload.

We like this Lumbar CARs exercise as a rotational variant for spinal mobility🎯

06/04/2026

Step to base with terminal knee extension focus:

🔎After a major knee surgery such as an ACL reconstruction or a total knee replacement there is often inhibition to recruit the quad muscles and restriction in mobility to straighten the knee. This can lead to many long term problems if not addressed early within the rehab process.

This exercise challenges control of both the knee and global lower limb, assists in regaining full knee extension under load, reduce any lingering quadricep inhibition, and tie in a functional task such as that of a step up.📈

Really emphasise locking the knee out at the top of the movement🎯

03/04/2026

Rotator Cuff Strengthening

✅The aim of this exercises is to strengthen the shoulder external rotators (teres minor and infraspinatus muscles). These muscles form part of the rotator cuff.

📈Weakness in these muscles following injury or surgery is common, however during rehab, compensation by larger muscle groups around the shoulder can prevent us from recruiting and increasing the strength of these muscles.

This exercise is a nice way to isolate the shoulder external rotators and an be easily progressed by using a light weight🔥

01/04/2026

Hurdle Stepover - Hip Lock Drill

This hurdle stepover and hip lock drill is a great exercise that can be used as part of movement prep blocks or as a technical drill to work on functional hip mobility and the hip lock position. 🔥

🔎With the stance leg, we are looking for a co-contraction of the hip and trunk muscles to prevent a pelvic drop. This is important for running and landing ex*****on.

📍With the free leg, we are looking for controlled hip mobility (flexion, abduction and external rotation)

30/03/2026

🔎For all of our ACL athletes (and lower limb injuries in general), it is crucial to assess how the body functions both above and below the site of injury. While strengthening the quadriceps and hamstrings is is a big focus in ACL rehabs, calf strength and function is often overlooked.

🎯In this example of a calf raise it’s clear that there is a limitation in the athlete's end-range plantar flexion (right side), which is restricting the ability to move through full range and subsequently impeding on calf function.

❗If left unaddressed, this ultimately will limit the ability to generate the force needed during high speed running and sharp changes in direction, with poses as a risk factor for extra stress on the knee.

Address

Mullaghboy Industrial Estate
Navan
C15TD7Y

Opening Hours

Monday 7am - 9pm
Tuesday 7am - 9pm
Wednesday 7am - 9pm
Thursday 7am - 9pm
Friday 9am - 7:30pm
Saturday 8am - 12pm

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+353469062265

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