Precision Sports Injury Clinic

Precision Sports Injury Clinic Sport and Clinical Therapist. We pride ourselves on finding and treating the cause of your injury rather than the symptom!

And encouraging the thought that ‘prevention is better than cure’

Knee pain that keeps coming back?You rest it. It settles. You train again… and it flares up.Sound familiar?Most knee pai...
26/05/2026

Knee pain that keeps coming back?

You rest it. It settles. You train again… and it flares up.

Sound familiar?

Most knee pain does not improve because of rest alone. It improves when you rebuild strength, improve control and progress load the right way.

The 6 Week Knee Rehab System is designed to help you:

✔ Reduce pain
✔ Rebuild strength and stability
✔ Improve confidence in movement
✔ Return to training and sport properly

Inside the system:

• Step by step rehab programming
• Weekly structure and progression
• Exercise guidance with sets, reps and tempo
• Pain and load management strategies
• Return to performance planning

No guessing. No random exercises. Just a structured plan that works.

Tap the link in bio to get started.

Assess. Rebuild. Return.

Uneven shoulders? It might not just be “bad posture”.Often what we see is a pattern of muscle imbalance where certain mu...
20/05/2026

Uneven shoulders? It might not just be “bad posture”.

Often what we see is a pattern of muscle imbalance where certain muscles become tight and overactive while others become weak and underactive.

In many cases:

• Tight / dominant muscles → pecs, upper traps, levator scapulae, SCM• Weak / underactive muscles → rhomboids, middle and lower traps, serratus anterior, deep neck flexors

The result?

Poor shoulder position, neck tension, reduced scapular control, stiffness and sometimes pain or recurrent irritation.

The key is not just stretching what feels tight. It is assessing the full picture, improving movement control and rebuilding strength where it matters.

Assess. Don’t guess.

Save this post for later and tag someone who always says one shoulder sits higher than the other 👀

If shoulder, neck or upper back issues are holding you back, drop me a DM with the word SHOULDER and let’s see what is really going on.

ShoulderRehab NeckPainRelief PostureMatters ScapularStability StrengthAndConditioning ManualTherapy InjuryRehab MovementMatters PhysioRehab SportsPerformance PrecisionSportsInjuryClinic

14/05/2026

DEEP GLUTE PAIN?

That deep ache in the buttock that sometimes travels into the back of the leg is not always “just tight glutes” or lower back pain.

In many cases, irritation around the deep gluteal muscles can place excessive pressure on the sciatic nerve. This can lead to:
• Deep buttock pain
• Burning or tingling into the leg
• Pain sitting for long periods
• Tightness during squats, running or deadlifts
• Reduced hip mobility and power output

One of the most common contributors is poor load management combined with prolonged sitting, reduced hip control, weakness through the glutes, or excessive tension through the deep external rotators such as piriformis.

The key is identifying WHY the area is overloaded rather than endlessly stretching it.

Treatment may involve:
• Load modification
• Hip strength progressions
• Pelvic control work
• Movement retraining
• Manual therapy
• Gradual return to running or lifting

Assessment matters. Treat the cause, not just the symptoms.

DM “GLUTE” if you want your pain properly assessed and a clear rehab plan put in place.

Rehab StrengthAndConditioning RunningInjury GymPain BackPain MovementMatters ReturnToPerformance InjuryRehab Physiotherapy SportsTherapy PrecisionSportsInjuryClinic

11/05/2026

Your head weighs roughly 4 to 6kg.

But for every few centimetres your head moves forward, the load on your neck increases dramatically.

At around 60° of forward head posture, your cervical spine can experience forces equivalent to nearly 27kg of load. Day after day. Scroll after scroll.

That constant stress doesn’t just affect posture. It can contribute to:
• Neck pain
• Headaches
• Stiffness
• Shoulder tension
• Reduced mobility
• Nerve irritation

Stretching alone usually isn’t the answer.
Most people need better movement, improved strength, and changes in how they load the body daily.

If neck pain is becoming your normal, it might be time to actually address the cause.

DM “NECK” to book an assessment.

neckrehab physiotherapy sportsrehab manualtherapy strengthandconditioning headaches mobility posturecorrection painrelief cervicalspine precisionsportsinjuryclinic

08/05/2026

Stretching has its place.
But if your entire injury prevention strategy starts and ends with holding a hamstring stretch before training, you’re probably missing the biggest piece of the puzzle.

The evidence consistently shows that structured strength training has a far greater effect on reducing injury risk than stretching alone. Stronger tissues tolerate more load. Better load tolerance means fewer overload injuries, better resilience, and improved long term performance.

That doesn’t mean mobility work is useless. It means mobility without strength is incomplete.

Build capacity.
Build robustness.
Build athletes that can tolerate the demands of their sport.

Assess. Don’t guess.
Treat. Rebuild. Return.

SportsTherapy Rehab ReturnToPlay FootballPerformance ACLRehab PerformanceTraining GymBasedRehab LoadManagement SportsInjury PrecisionSportsInjuryClinic SportsMedicine MovementQuality AthleticDevelopment Prehab FootballRehab

06/05/2026

That numb foot might not be coming from your back…

The common peroneal nerve wraps around the outside of the knee and is surprisingly easy to irritate.

One of the most common causes?
Crossing your legs for long periods.

Compression around the fibular head can lead to:
• Tingling into the shin or foot
• Burning sensations
• Weakness lifting the foot
• “Slapping” foot when walking
• Outer knee discomfort
• Symptoms mistaken for sciatica

The problem is most people keep stretching muscles while completely missing the nerve.

Assessment matters.
Because if you don’t address the cause, symptoms tend to keep returning.

Pain isn’t a plan — Precision is.

DM “NERVE” if this sounds familiar or if you want assessed properly.

InjuryRehab LowerLimbRehab Neuromuscular AssessDontGuess ReturnToPerformance KneePain SportsInjury Biomechanics MovementMatters PrecisionSportsInjuryClinic

Hot spray. Cold spray. Magic spray.Let’s stop pretending.It’s not treatment.It’s theatre.Most players think it “works” b...
04/05/2026

Hot spray. Cold spray. Magic spray.

Let’s stop pretending.

It’s not treatment.
It’s theatre.

Most players think it “works” because the pain drops.

That’s not recovery.
That’s temporary numbing + placebo.

And the uncomfortable truth?

A lot of players don’t actually understand the difference.

Pain goes down →
They stay on →
They load an injured structure →
They make it worse.

Then wonder why the same injury keeps coming back.

This isn’t toughness.
It’s poor education.

Spray doesn’t:
❌ Heal tissue
❌ Restore strength
❌ Improve stability
❌ Reduce injury risk

It just masks the signal your body is giving you.

And when you ignore that signal,
you pay for it later.

The bigger issue?

“Spray and go” has been normalised.

So instead of:
✔ Assessing load tolerance
✔ Checking tissue response
✔ Making an actual RTP decision

We get:
➡ Quick spray
➡ Quick jog
➡ Back on

That’s not performance care.
That’s guesswork.

Reality check

Pain going down does not mean risk has gone down.

If you’re still relying on spray and “running it off”:

📩 Message me
Let’s fix the reason it keeps coming back.

⸻

HASHTAGS

physio strengthandconditioning athleterehab pain performance rehab injuryrecovery

03/05/2026

You don’t need more exercises.
You need better data.

Whether you’re an athlete, a gym regular, or just fed up with pain…
your body is already telling a story you’re just guessing at it.

Force plate testing shows you:

* Where you’re leaking power
* Where one side is doing more than it should
* Where injury is building before pain even shows up

Most people train harder.
Smart people train accurately.

This isn’t just for performance.
It’s for anyone who wants to move better, feel stronger, and stop repeating the same problems.

Assess. Don’t guess.

📩 DM “TEST” to book your force plate assessment
Limited slots each week.

strengthtraining sportsperformance returntoplay painfree trainbetter sportsrehab healthandfitness explosivetraining

30/04/2026

That “hip pop” most people notice isn’t the joint slipping in and out.

In most cases, it’s a tendon moving over bone commonly the iliopsoas at the front, or structures on the outside like TFL and gluteal tendons.

This happens when there’s a mismatch between:

* Strength
* Control
* Mobility

So the tendon starts to flick or snap as it moves through range.

On its own, it’s often harmless.
But when it’s paired with:

* Pain
* Tightness
* Reduced performance
* Or repeated irritation

…it becomes something you need to address.

Because the pop isn’t the problem
it’s a sign of how the system is working underneath.

Most people try to stretch it out.
But if the issue is control or load tolerance, that won’t fix it.

You need to:

* Improve hip control
* Load the right structures
* Restore smooth movement through range

If your hip is popping and it’s starting to bother you, don’t ignore it.

Message me or book in and we’ll break it down properly and build it back the right way.

glutes hipmobility strengthandconditioning injuryprevention manualtherapy sportsrehab fixyourpain dontguessassess returntoperformance precisionrehab

If your hands are going numb at night, it’s not random.Most people assume it’s just the wrist.But the issue can come fro...
29/04/2026

If your hands are going numb at night, it’s not random.

Most people assume it’s just the wrist.
But the issue can come from anywhere along the nerve pathway neck, shoulder, or carpal tunnel.

Sleep position.
Neck tension.
Repetitive loading.

All can increase pressure on the nerve and disrupt signals down into the hand.

That’s why just “shaking it out” doesn’t fix it.

You need to identify where the compression is actually coming from.

Because until you do, it keeps coming back.

If this is happening to you, don’t guess.
Drop me a message or book in and we’ll assess it properly and get you moving without symptoms.

physiotherapy injuryprevention movementmatters painrelief manualtherapy sportsrehab healthandperformance fixyourpain dontguessassess precisionrehab

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51 Castle Road
Antrim
BT414NA

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