McEntee Physio & Performance Centre

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

16/01/2026

Weighted Step Up

🔥A weighted step up is a simple but effective way of increasing the strength of the quads and hip muscles. It can be a nice option for those who find that their knee is irritable when loading in deeper ranges of knee flexion.

📍Strengthening the quads and hip muscles forms the basis of many of our rehab programs for knee and hip joint issues.

🎯Before stepping up, try to shift all your weight onto the front foot and then slowly push up through that leg. To progress this exercise try increasing the height of the step and add heavier load.

14/01/2026

Single-Leg RDL on Yoga Blocks🧘‍♀️

This exercise challenges balance, strength, and control by reducing the base of support and increasing proprioceptive demand.

🔎 What it’s doing:
- Works the glutes and hamstrings of the stance leg
- Trains hip hinge mechanics
- Enhances ankle, knee, and hip stability
- Improves proprioception and neuromuscular control due to the unstable surface

⁉Why it matters:
- Builds resilience for single-leg tasks like walking, stairs, and changing direction
- Transfers to sport by improving foot mechanics which can aid landing mechanics as well as development of acceleration/deceleration capabilities.

📈Small changes in stability = big gains in control = a greater capacity to generate & absorb force efficiently.

Quality over load every time.✅

12/01/2026

🎯Most of our clients with lower back pain have difficulty with awareness and control of movement at the pelvis. The ability to differentiate movement of the pelvis from movement of the lumbar vertebrae can be quite a challenge.

✅In this exercise, the goal is to focus on becoming more aware of pelvic movement while keeping movement in the spine to a minimum. Some movement in the lower back is normal and expected.

If you don’t have a gym bench or platform, you can use a chair, couch, or footstool instead. Introducing a resistance band can help with improving awareness by providing proprioceptive feedback and a focus.💪

09/01/2026

🎯Assisted braking steps

The ability to decelerate is so important for athletic performance.

What we are looking for with braking strategy 👀

1. Low centre of mass
2. Increased forward trunk lean
3. Wide base of support
4. Multiple braking steps - smaller steps into the final decel

👉In the braking elementary exercises - these can be used in pre-season / early stage rehabilitation. Assisted braking steps are a nice early-stage exercise and are shown below in decel 1 and 2. These are slower, controlled movements.

📈In the braking development stage - these can be used in-season / early-mid stage rehabilitation. The assisted braking steps can be developed, progressing from slower movements to faster movement speed with shorter ground contact time in this phase as shown in decel 3 and 4.

07/01/2026

Inner Range Hip Flexion Strength

✅The iliopsoas (one of our hip flexors) works to flex, externally rotate and stabilise the hip joint.

📈In those with hip and groin pain a lack of inner range hip flexion strength is common as the iliopsoas is often not functioning as it should be.

🎯This exercise is a nice way to target the Iliopsoas by bringing the knee as far as we can to the chest, turning the foot inwards and trying to maintain this position.

05/01/2026

Cable Machine Hip Abduction🔥

👉Effective hip abduction strength is essential for lumbopelvic control, frontal-plane stability, and efficient force transfer during gait, running, and change-of-direction tasks.

Using the cable machine allows us to:
• Load the gluteus medius/minimus through a controlled, functional range
• Progress from early-stage rehab to high-level performance demands
• Challenge single-limb stability while maintaining optimal alignment
• Build capacity that transfers to running, cutting, and landing mechanics

Clinically, this exercise is valuable for:
✔️ Lateral hip pain & gluteal tendinopathy
✔️ ACL & knee valgus risk reduction
✔️ Return-to-run and return-to-sport programs
✔️ Performance athletes requiring frontal-plane control

🎯Rehab isn’t about isolation — it’s about building resilient movement patterns.

02/01/2026

✅While hopping backwards is not necessarily a movement one might be performing on a regular basis, the importance of movement variability cannot be understated.

🎯Building robustness and resilience comes from training the body to be able to tolerate and work within multiple planes and directions of movement.

👉Exposure to unexpected positions can bring unexpected rates of loading and thus soft tissue breakdown.

🔥We like to challenge / expose the body to as much variability as possible once the basic building blocks have been addressed.

31/12/2025

ASH - IYT

👉The ASH test was developed by Ben Ashworth and assesses the “I” (180 degrees), “Y” (135 degrees) and “T” (90 degrees) positions in a long lever isometric test position.

📈The ASH test can be used in a testing capacity for upper body performance and shoulder return to play testing or in exercise prescription for the rotator cuff and periscapular muscles.

📍This test can tell us a lot about how an athlete transfers force through their shoulder girdle and the strategy employed.

Common pitfalls seen:
1. Shorter lever in the arm - rotator cuff issue
2. Shoulder dropping anteriorly - periscapular issue
3. Trunk rotation - trunk control / strength deficit

29/12/2025

🎯Inner Range Shoulder External Rotation Strength

📈Restoring inner range shoulder external rotation strength after shoulder dislocation and surgical stabilisation is crucial for a successful rehab outcome.

📍After shoulder injury it is common to lose external rotation range of motion, this causes a loss of inner range external rotation strength as the muscles have not been able to access the range that is lost.

👉Good inner range strength is important for stabilising the ball in the socket of the shoulder and preventing dislocations.

26/12/2025

Landmine squat (lateral hip)

🔥A variation to the lateral lunge to build lateral hip strength, particularly around the glute medius, one of the key hip stabilisers and contributes to improved single leg control.

👉This is relevant to improve efficiency of movement and force distribution during activities such as walking, running, and change of direction based activities.

Cues:
✅Get low
✅Push the ground away

24/12/2025

✅Healthy hip movement plays a big role in how well you move and perform.

👉When your hips move the way they should, it enables you to move more efficiently & tap into greater athletic potential, without overloading other joints/ structures.

🔥Better hip mobility and stability can also lower the likelihood of injury / niggles of the lower back, knees, and ankles.

📍For this exercise, sit tall, keep the opposite leg steady, and guide the working leg smoothly through its full range of motion that's available to you, without forcing it.

22/12/2025

End Stage Shoulder Rehab

💪Building strength in vulnerable positions makes up a big part of our end stage shoulder rehab for those who have had a dislocation or stabilisation.

📍Typically the shoulder is more vulnerable when the arm is overhead or out to the side. Strength and confidence in these positions is needed to return to catching and tackling in contact sport.

🎯This is one of the exercises we use to expose the shoulder to a position where its more vulnerable and to build strength and confidence in that position.

🙏Credit to for this variation.

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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