McEntee Physio & Performance Centre

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

03/11/2025

👉Lateral lunge - isometric hold

✅What are we looking to get from this exercise:
- improve lateral hip muscular function
- improve control at the pelvis
-the ability to find a good position and to get familiar with this
- improve positioning for decelerating, cutting etc.

31/10/2025

✅Accentuated Eccentric Countermovement Jump

⚡Accentuated eccentric jumps use greater eccentric load (load during the lengthening phase) and release this load prior to the concentric aspect of the jump (propulsion)

🎯By holding additional load during the eccentric phase of a CMJ, you must apply greater force into the ground to decelerate the downward movement. By releasing this load prior to the propulsive action, you should be able to accelerate your centre of mass to jump higher due to the higher level of force applied in the first phase.

📊This can be used in rehab to address deficits present in both the eccentric and concentric phase of a CMJ

1. Eccentric Phase: Muscles and tendons learn to absorb higher levels of force

2. Concentric Phase: Heavier eccentric load builds more elastic energy in tendons. This is released in the concentric phase and results in increased force output/higher jumps

30/10/2025

👉Deceleration post ACLR

✅Before returning to running post ACL reconstruction we need to be able to decelerate efficiently and effectively.

🎯This requires sufficient eccentric quad strength to absorb the force that the knee is exposed to.

❎Deficits in eccentric quad strength can lead to poor deceleration technique and excess force on the knee.

📍This exercises challenges the quad and entire lower limb to work together to absorb the force of landing from the step and the extra weight from the power bag.

28/10/2025

🔥The kneeling hip flexor hover is a great exercise for targeting the hip flexors in a shortened position.

👉This position also really challenges control of the pelvis and at the hip.

27/10/2025

🎯Hip Flexor Rehab - Mid stage

⚡Here we are challenging the hip flexors under length with additional rotation of the trunk to further increase the demands.

✅This can be a nice way to bridge the gap to running and kicking intensity. In field sports, it's not all straight lines so it's important to incorporate rotation into any rehab plan.

👉The challenge can be progressed by increasing the speed of movement to challenge the muscles going from a lengthened to a shortened position (like that of sprinting and kicking)

24/10/2025

🔥Side-lying adductor plate lift:

✅This exercise can be incorporated into early-stage hip and groin rehab (adductor strain) and prehab routines (specifically for field sport athletes) to target the adductor complex (primarily adductor longus, brevis, and magnus).

📊It helps to build baseline strength and motor control before advancing on to other progressions that you might be familiar with which require significantly more load and trunk control.

📍In the mid stages of an MCL injury, it can be a useful exercise to indirectly load the medial structures of the knee including the MCL. It provides a low-load, controlled environment to begin introducing medial knee stress before progressing to more functional activities.

👉To regress the exercise, you can commence with body weight only.

23/10/2025

Recurrent hamstring strains❓

📍The hamstring muscle on the outside of the thigh (long head of the biceps femoris) can often be neglected during traditional hamstring rehab. This can lead to the muscles on the inside taking the majority of the load during rehab and weakness of the long head of the biceps femoris.

🔥There has been much greater awareness of this phenomenon in recent months on the back of the work of in this particular area.

📊In patients with recurrent hamstring strains sometimes strength tests can be deceiving. Numbers can look good but most of the strength is coming from recruiting the hamstring muscles on the inside of thigh and the underlying weakness of the biceps femoris can be missed.

👉This isometric hamstring bridge is a nice way of activating/loading the biceps femoris. The band forces us to turn the foot out against resistance which helps to activate the area we are looking to target.

21/10/2025

⚡The peroneal muscles provide support for (& control of) the foot and ankle during locomotion.

👣They play a key role in controlling the inversion of the foot as well as midfoot control / movement at the arch of the foot.

🎯Here, we are building some capacity of the peroneals, which after an ankle injury or a period of being unloaded (eg in a walkerboot etc), can quite often be under-functioning due to pain inhibition at the time of injury.

20/10/2025

Plantar Heel Pain :

👉Heel pain is commonly (but not always) caused by the fibrous plantar fascia that runs along the base of the foot. In the context of other injuries, its one imparticular that can be pretty tricky to manage, and something that doesn't always fit into a nice neat little box in terms of the clinical picture.

🎯In clinic, we typically run through a battery of tests to identify what may be causing someone's heel pain first. In an athletic population presenting with plantar heel pain, the majority that we see, are typically members of the running community.

🔥This is one exercise to consider in your toolbox amongst many other rehab ideas. We are aiming to get greater length of the plantar tissue in addition to getting the midfoot moving better as we bring the knee over the toes.

✅Make sure to have the big toe extended to maximise length through this fibrous tissue (if indeed the lack of first toe extension is not part of your problem!)

Happy Running🏃

17/10/2025

👉B-Stance RDL with mini band:

🎯This B-stance RDL variation from is a nice way to preferentially bias the biceps femoris / lateral hamstring in a hip-dominant hamstring exercise.

📊Injuries to the hamstring complex can cause muscle inhibition and altered loading strategies and simply getting stronger with knee-dominant / hip-dominant exercises may not be sufficient to address these.

✅We can counteract these difficulties experienced by manipulating lever length, foot position or adding external resistance in the form of bands with directional biases.

⚡In the case of a biceps femoris injury where there is potential muscular inhibition and a loading strategy that preferentially biases the medial hamstring group, this exercise is a nice alternative to feel the correct muscle working before exposing the hamstring to the “normal” hamstring rehabilitation continuum.

16/10/2025

🔥Landmine Single Leg Squat:

📍This version of a single leg squat is a nice to way to increase the strength of the lateral hip muscles.

✅These muscles help to stabilise the pelvis during walking/running and play an important role in single leg control, controlling movement from the hip down.

🎯It can be difficult to increase the strength of this muscle group sufficiently using only bodyweight exercises. This exercise targets the area with sufficient load to increase strength and is easily progressed by increasing the weight on the bar.

14/10/2025

🔥Single leg palloff press:

One of our favourite exercises among our Running Resilience training group 😆

✅Some key pointers for executing this exercise : keep the hips square, aiming to keep the hip / knee / foot in line, with the foot tripod maintained

👉(foot tripod -> three points of contact (the first toe, fifth toe, and heel)

🎯In this exercise, our objective is to develop greater trunk and lumbopelvic control, while challenging the hip right down to the foot. It's a really nice anti-rotation option

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Navan
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