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

McEntee Physio & Performance Centre

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McEntee Physio & Performance Centre

Bringing you the best in Chartered Physiotherapy and Performance Conditioning Chartered Physiotherapists

01/12/2025

Banded TKE Single Leg Calf Raise

🔥The banded TKE single leg calf raise is an exercise that can be used in the early stages of a post-operative knee rehabilitation (e.g. - post ACLR)

👉Early phase goals post knee op include the ability to fully extend the knee and to walk with a normal gait pattern

📊Common deficits seen post-op are the inability to fully extend the knee and triple extend through the ankle/knee/hip to propel the body forward when walking.

✅This exercise is useful to promote a co-contraction of the lateral hip, quads, calf and intrinsic foot muscles which can help us to achieve these early phase goals

28/11/2025

Pelvic rotations:

👉This exercise involves the movement of the sacrum relative to the iliac bones. The two main movements being nutation (sacrum moving forward) and counternutation (sacrum moving backward). These movements are small due to the surrounding structures.

🎯Pelvic rotation exercises often aim to address pain caused by sacroiliac joint load distribution.

✅The sacrum is the junction between your hip and spine. Often with lower back pain we see stiffness in this region and can be a culprit / major contributing factor to lower back pain.

Tips:
-Slow and controlled
-Lead with the front of the knee
-Push to the very end of the range

27/11/2025

🎯Banded Chin Tucks

✅Banded chin tucks help to work & strengthen the deep neck flexor muscles. These muscles help stabilise your cervical spine and have a big influence on motor control.

👉Forward head posture from sitting and screen use can cause weakness (and lengthening) of our deep neck flexors and stiffness of the neck.

💭Think about tucking your chin straight up towards the sky while keeping your elbows fully straight

25/11/2025

👉Eccentric leg extension

✅The body produces greater force during eccentric muscle actions than concentric and isometric actions.

🎯Demonstrated is the eccentric leg extension (2-up / 1-down) which can be utilised in lower limb rehabilitation / performance-focused training.

Eccentric training has the following benefits:
1️⃣ Muscle hypertrophy - Eccentrics help to increase muscle mass more than traditional methods, leading to improved muscle strength.
2️⃣ Enhancing strength - The greater force production during the eccentric phase increases strength through improved motor unit recruitment
3️⃣ Enhanced jump performance - Eccentric training helps athletes improve the stretch shortening cycle. By improving the eccentric phase of the movement, athletes subsequently improve the concentric or propulsive phase of the movement.

24/11/2025

🔥Wall squat isometric holds: Knee rehab

👉An effective way to improve strength and overcome pain and muscular inhibition from the likes of knee surgery or from an angry patella tendon

📈Early stage rehab focus to start re-wiring the brain to be able to utilise the quadriceps effectively. Aiming to keep pain minimal on this one too

Ways to progress (pain can largely guide this):
📍Increase duration from 20-45 second holds
📍Lower height down the wall
📍Increase weight

21/11/2025

🏃Single Leg Power

🎯The goal of this exercise is to increase jump height and rate of force development (how quickly you can produce force) .

👉When testing single leg jumps using our force plates, there are a number of variables we look at, including eccentric and concentric phases of the jump.

📊If there is a deficit left vs right it is important to determine which variable needs to improve and tailor your rehab programme appropriately.

✅This exercise is aimed at improving the concentric portion of a jump (the portion where your quad muscles are shortening). It should be performed with low volume and maximum intent in order to improve jump height and rate of force development.

20/11/2025

Tall-Short Landings

🔥Tall-short landings are entry level exercises used in the eccentric absorption phase of the the lower body plyometric continuum.

📊These exercises help athletes learn how to land/absorb load, and set the foundation for higher level jump training in the later stages as athletes progress through injury rehabilitation.

It’s important to:
✅Maintain centre of mass balance over base of support
✅Stick and hold the landing position
✅Avoid knee valgus (knee dropping in towards midline)

18/11/2025

Pelvis/Lower back rehab

📍Nailing the basics of trunk control

👉Often in the treatment of hip/groin pain and lower back pain, poor control to stabilise the pelvis is something I see a lot clinically. It is often due to an imbalance in load around the global pelvis causing other areas to work harder than they should.

📑A lot of this research has been taken from Enda king in the treatment of these pathologies.

🎯This exercise helps target structures around the pelvis for stability that will assist in the transition to better on field movement patterns or reduce lower back pain.

Cues:
-Belt buckle up
-Waistband of trousers pushed into the ground
-Big breaths throughout (allow the lungs to expand)

17/11/2025

👉Having sufficient inner range hip flexor strength can help improve efficiency of movement at the hips/pelvis.

🎯It’s quite often neglected in a general training context and can contribute to overload issues elsewhere. This exercise can be progressed by adding /increasing weight to your foot.

🔥The challenge here is to keep the hip and knee at a consistent height when extending the knee. This allows us to really challenge the hip flexors in a shortened position as well as stressing the proximal re**us femoris.

📊We can regress this by reducing the load or reducing the range at the hip depending on our rehab / training objectives and the capabilities of the client in question.

14/11/2025

📍The re**us femoris (one of the quad muscles) both flexes the hip and extends the knee. When we combine both hip flexion and knee extension at the same time, the re**us femoris is required to produce a large amount of force.

🏃This muscle is commonly injured during sprinting and kicking actions. Replicating kicking/sprinting movements during rehab is important to prevent recurrence.

🔥This kick against a resistance band is a nice way to target the muscle in the early-mid stage of rehab.

13/11/2025

🔥The Powell Raise

👉The Powell raise is a great addition to any shoulder rehabilitation programme for shoulder stability and control.

🎯This exercise primarily targets the posterior deltoid muscles but also targets the posterior cuff and periscapular muscles, working these both concentrically and eccentrically.

✅In this horizontal shoulder abduction exercise, lie on your side with the bench set at neutral/30-45 degrees. Lift your right arm back until it is vertical and pause before slowly lowering to the start point.

11/11/2025

👉Foam roller Marches/Bridges:

🎯Achilles/Knee rehab

📊Often with a painful knee you will see a lot of weakness and inhibition around not just the quads but around the posterior knee also

✅This exercise may bridge the gap to further loading either achilles or 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

Telephone

+353469062265

Website

http://www.mcenteephysio.com/

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