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DMK Performance and Injury - NI, Ronan Valley Industrial Estate, Port Talbot (2026)

08/11/2022

◾◾ SLOTS AVAILABLE THIS WEEKEND IN THE IRELAND CLINIC ◾◾

I will be working in the Northern Ireland (Magherafelt) clinic this weekend and still have some availability on Saturday 12th, and Sunday 13th.

These slots are available to both new and existing clients. So if you are in pain, want to improve performance, or just want to see how you can move better, get in touch today.

To book an appointment send me a DM via the page or on 07745957124

04/11/2022

◾◾ WANT A DEEPER SQUAT? ◾◾

Of course you do! So keep reading.

There are many factors that influence the ability to comfortably hit a deep squat. The main one (and what we are going to focus on today is hip flexion). Several muscles can restrict our ability to get adequate hip flexion, the most commonly targets groups are the hamstrings, and the glutes.

Whilst tight hamstrings and glutes definitely can impact our ability to squat deep, I have found better results by targeting the deep hip muscles known as the 'deep 6'.

These 6 muscles externally rotate the hip and consist of

🔸 Piriformis
🔸 Quadratus femoris
🔸 Superior gemellus
🔸 Inferior gemellus
🔸 Obturator internus
🔸 Obturator externus

Each of these muscles attaches to the femur, and if tight, can impact the ability to reach full hip flexion.

Below is a quick mobilisation you can do before squats to help you achieve greater depth.

If you are struggling to hit depth and want to see how osteopathy can help get in touch today. Simply

📨 Send us a DM
📞 Call or text on 07745957124

02/11/2022

Have you ever noticed that your back pain seems to feel worse upon wakening? Well this is not just coincidence. There are a couple of very good reasons as to why this can happen.

1 - YOUR SPINE IS ACTUALLY LONGER IN THE MORNING

Some studies have shown that we can be as much as 19mm taller in the morning than in the evening! This occurs due to gravity. Throughout the day, gravity is constantly placing downward forces on the spine, which in turn causes water to be expulsed from the intervertebral discs, thus resulting in decreased height. As we sleep this water is drawn back into the discs and the spine regains its length. This increase in length places more stress (stretch) on the surrounding ligamentous and muscular structures, which may lead to pain.

2 - INFLAMMATION LEVELS ARE GREATER IN THE MORNING

Inflammation is an important factor that helps our bodies heal, however, it is also one of the processes that result in us experiencing pain. Inflammation levels tend to decrease with movement, and increase when we rest for long periods, such as sleeping for 7-8 hours. Therefore, our lack of movement for an extended period can cause our pain to feel worse.

➡ TOP TIP ⬅

Don't stretch first thing in the morning. Do some low level activity that requires you to do some pain free movements. This may be gentle movements of the spine, or a short walk. When the pain starts to ease up then you can perform whatever stretching protocol you are using to combat the pain.

➡ NEED HELP WITH YOUR BACK PAIN? ⬅

If you want some help overcoming your back pain, get in contact with us today on 07745957124

28/10/2022

◾◾ FREE CONSULTATION ◾◾

We know it can be daunting approaching a new therapist. Nobody wants to waste time and money seeing a therapist only to be told they can't help you.

For this reason we offer free 10 minute telephone consultations. Within this phone call we will discuss your pain and advise whether or not we are able to help.

If we cannot, we will try and point you in the direction of the appropriate professional.
So what have you go tot lose? Book your free telephone consultation today via DM, or at https://DMKbookings.as.me/

27/10/2022

◾ Struggling to improve your bench press? ◾

Benching is one of the most commonly performed upper body movements for strength development. But more importantly, it is the first thing other lifters will ask you about e.g. "what do you bench bro" 😂 For this reason we need to ensure it is somewhat respectable.

So if your bench is poor and you have to lie when you are asked this question.. keep reading!

When it comes to improving the bench press, most people opt for the good old fashioned just keep benching method. However, this will only take you so far!

As the godfather of strength Louie Simmons said, you are only as strong as your weakest link. For this reason if your bench press has plateaued I recommend looking at 2 additional movements.

➡ INCLINE BENCH PRESS ⬅

The change in angle places a greater emphasis on the upper fibres of the pecs, which is an important factor in the start and mid range portions of the bench. Your incline bench should be about 90% of your standard bench, if it is not in this region, then you have a weakness to address!

➡ WEIGHTED CHIN UPS ⬅

The weighted chin up is an excellent representation of your lat, upper back, and bicep strength. It should be approximately 85% of your max bench, including your body weight. For example, if you weigh 80kg and bench press 120kg, you should be able to perform 1 strict chin up with 22kg around your waist (102kg total).

If you can not achieve these ratios, I recommend focusing on these lifts for 4-6 weeks. Once you improve these, go back to benching and I guarantee you after a few weeks you will see progress.

Need help with your training? We'd love to help, simply fill out our online form at https://linktr.ee/DMKperformance and see how our online coaching can accelerate your training.

Find this article useful? Feel free to share it 😀💪

25/10/2022

The median nerve is a common source of hand and lower arm pain. It is the nerve responsible for the condition carpal tunnel syndrome.

Although carpal tunnel syndrome refers to irritation of this nerve at the hand, it can be compromised anywhere throughout the arm and neck.

Below is a simple movement that can be performed to stress the nerve and determine if it is a source of pain.

◾ If you attempt this movement do it extremely gently as it may be painful ◾

This movement can then be easily turned into a mobilisation that can be used to treat the pain. Watch the full video and see this mobilisation at https://www.youtube.com/watch?v=JiwzBrRzAYE

If you are struggling with arm or hand pain, get in contact today on 07745957124, or send us a DM to see how we can help

21/10/2022

A good warm up should consist of a lot more than just foam rolling and stretching. There are various other attributes that need to be addressed to ensure you begin your workout with maximal efficiency.

At DMK Performance we base our warm-ups on 5 stages

➡ RANGE OF MOTION
This is what we typically associate with a warm up. In this section you address key areas of restriction with self mobilisation and stretching. This should only be done for 60-90 seconds

➡ FLUID DYNAMICS
Getting fluid within the joints is a key component of moving better. This is done using rhythmic movements that encourage the flow of synovial fluid within the joint

➡ PROPRIOCEPTION / STABILITY
An extremely important, and often overlooked aspect of a warm up is proprioception. This is the brains ability to recognise the joints position, and recruit the appropriate muscles to ensure it is stable. Adding this into your warm ups will activate all the smaller stability muscles, and allow the bigger muscles to produce more force

➡ NERVOUS SYSTEM REGULATION
If you go into a workout and are feeling tired and under stimulated, it is important to ramp up your nervous system to get your body prepared to train. Low level plyometrics are a brilliant way to achieve this

➡ MUSCULAR CONTRACTION
High rep, low impact movements are used here to get blood into the muscles and prepare them to work. This can be done with light weight or bands and should be done for high reps in the 20-100 range

➡ INTO THE MOVEMENT
At this point you can begin the first movement of your workout. This should begin with light weight and increase in appropriate increments

Each of these stages should only take between 60-90 seconds. The entire process should not exceed 15 minutes.

If you spend half your workout doing pointless mobility and need help structuring your warm ups, be sure to get in touch to see how our online coaching can help. You can send us a DM or fill in our form at https://linktr.ee/DMKperformance

20/10/2022

◾◾ PREVENTION IS BETTER THAN THE CURE ◾◾

You don't have to wait until you are injured to benefit from osteopathy treatment. You can have it at any time!

Osteopathy is a form of manual medicine that addresses issues within the musculoskeletal system. Within a treatment, areas of restriction and tightness can be uncovered and addressed before they become an injury.

These areas are addressed using a combination of spinal manipulation, deep tissue massage, joint mobilisation and dry needling.

If you want to feel great, send us a DM

19/10/2022

◾◾ CLIENT TESTIMONIAL ◾◾

"After several months of suffering with pain in my neck and shoulder blade, I finally made the decision to go and see Darran at DMK Performance, and it was one of the best decisions I've made!

Years of martial arts had taken its toll and I can say honestly that after one treatment the pain had lessened and the range of motion in my neck was instantly better.

After treatment, Darran designed a performance plan for my grappling and to continue with rehabilitation treatments. Now after 8 weeks, I no longer suffer with neck pain and have made considerable increases in leg strength and explosiveness.

I've never experienced treatment that has helped so fast. I think it is a statement to Darran's in-depth knowledge and experience in what he does. I will continue to work alongside Darran and can't wait to see the next lot of results.

I cannot recommend him enough"

➡ Are you in pain?

➡ Sick of only seeing short term relief from treatment?

➡ We want to help!

Get in contact today on 07745957124 or via DM and see how we can help you overcome pain.

18/10/2022

➡ Is the deadlift a movement that never makes an appearance in your program?

➡ Do you avoid it due to the fear of flaring up your back pain?

➡ Maybe it was the original cause of your injury?

Well, you are not alone!!

Within the clinic, one of the most common things I hear from back pain patients is that they can't deadlift

This is understandable as the deadlift does place a great amount of stress on the muscles of the spine. However, with this in mind, it can actually be used as a very effective rehabilitation tool. As evidence consistently shows reduced muscle mass in the deep muscles of the spine in back pain patients... it make sense to try and strengthen these muscles?

🟨🟨 Here are 3 ways to help you incorporate the deadlift if you are suffering from pain 🟨🟨

1) LOWER THE WEIGHT
The most common mistake is trying to go too heavy, too soon. When deadlifting for rehab purposes it is important to use a weight that is very manageable and you can do with good form.

2) PRACTICE SPINAL STABILITY
When we deadlift, we want the spine to be in a neutral position and not move as we pull. In order to achieve this, we need to practice movements alongside the deadlift that teach us to 'brace' efficiently

3) USE VARIATIONS
In it's simplest form, the deadlift is merely a movement that you hinge about the hips. Incorporating regressed versions of the deadlift such as a DB RDL can be a great way to reintroduce deadlifts.

If you are suffering from back pain, do not fear the deadlift... embrace it. Just be sure you use it in a sensible and structured way to aid your back recovery.

If you currently have back pain and need some help, reach out to us at https://linktr.ee/DMKperformance to see how we can help

Happy lifting 💪

15/10/2022

◾◾ ONLINE CLIENT TESTIMONIAL ◾◾

"I have suffered with lower back pain on and off for years. Darran has helped me with this immensely! He helped tailor my training to combat this pain whilst still maintaining my strength by adjusting my sessions accordingly. For the first time in forever I'm now able to lift pain free.

As a coach myself I really enjoyed how insightful the process was, he was there to answer any questions I had. In turn I'm now well equipped to manage the back pain if it ever flares up again because of Darrans coaching.

I can't thank Darran enough for how he has helped me in the past year. Last year was without doubt the toughest year of my life! He has kept me accountable throughout without putting too much pressure on me."

Are you struggling to progress your training due to an ongoing injury? We'd love to help! Our online coaching will provide you with the necessary tools to get out of pain and build a strong, resilient body you can be proud of.

Want to know more? Simply fill out our online form at https://linktr.ee/DMKperformance and we will arrange a telephone consultation to discuss your goals.

Lets get to work 💪

14/10/2022

Are you experiencing pain in your hands and/or in your arms?

Does the pain feel, sharp, sudden, and a bit random?

If you are, the problem may not actually be in the hands. In many cases, this type of pain begins in the neck.

There are many nerves within the neck that travel throughout the arm and into the hand. If any of these nerves are irritated in the neck region, you may experience symptoms within the arms or hands.

In order to determine the true cause of pain, it is important to conduct a thorough assessment. If you need help overcoming your pain, get in touch today via 07745957124.

DMK Performance and Injury - NI

08/11/2022

04/11/2022

02/11/2022

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27/10/2022

25/10/2022

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