Ciaran Pender Injury Clinic

29/08/2025

Getting the early phase of an injury correct is crucial towards a positive outcome.

Here’s some tips to nail that return to play.

14/07/2025

HYROX HALF SIMULATION

The event will take place next friday 18th of July and Saturday the 19th of July in our bunclody gym .
In the Simulation Distance and reps will be half of the open competition standard also it will be unique with small waves and full centr offical hyrox equipment from kettlebells to sleds and runs can be done outside or on our centre offical hyrox indoor treadmill if your looking for a different challenge or it’s lashing rain ,It will be a great way to get an insight into how competing in a Hyrox feels and also your current level of fitness

Pricing for this event is €35.

To secure a place please sign up on our glofox app
Nolan health and fitness

07/07/2025

FREE 15 minute phone or in person consultations this week. We can discuss your injury issues and a plan to get you back to full activity.

If you’ve been struggling with that ni**le for months, now is the time to have a chat and see what is the best path forward.

Message me here or on 0862251357 and we can get it set up.

*There is no obligation to book a full session from this call.

*these are NOT treatment sessions and will be verbal consultation only*

16/06/2025

Some tips for rehabbing an injury.

1. Get a plan in place, that matches the timeline of natural healing and works on improving known strength and movement deficits.

2. Load the affected and surrounding tissues. Build strength and confidence to prevent re-occurrence and robustness.

3. Theres no rush. If it isn’t ready then it isn’t ready. And no amount of ignoring the signs is going to get you there. I’m not against playing through discomfort or some pain, but you have to have basic function.

4. Graded Exposure is king. Bringing yourself through a graded plan that exposes you to the demands of your sport is absolutely fundamental and needs to be part of every single rehab you do.

05/06/2025

You can’t

Wether you’re active or completely sedentary pain and injury is going to happen at some point.

So decreasing the chances of that are important.

It all boils down to:

1. Gradually increase activity.
Try to avoid spiking intensity and volume of training in a short time frame.
Build up gradually and consistently and your results will usually be longer lasting, while decreasing the risk of injury.

2. Consistency is key.
We’ve all heard it a million times. But it’s true. By just turning up every day to train that’s where the real long term robustness is built.

3. Don’t Panic.
It’s going to go wrong. You’ll be flying at your training. Then bang, shoulder pain. Or knee pain. Or Achilles tendinopathy. Whatever it is don’t panic. Train around the injury as best you can, then slowly increase the volume and intensity again. And do you’re rehab. Always do your rehab.

If you need any advice around how to manage current injuries or at decreasing the risk of them send me a message with your current training schedule.

We can see if there’s any changes that may benefit you.

31/05/2025

21/05/2025

This is something I see a lot in the clinic.

Someone picks up an injury and tries to manage it themselves

Which is perfectly fine if you know how!

But often these self management strategies are being harmful rather than helpful.

16/04/2025

There’s always a way to continue to work towards goals in the face of an injury

It’s having the guidance around how to manage that is key.

Getting the right rehab and training in at the right times will allow for a smooth transition back to activity.

Whether that be the next Hyrox event, CrossFit comp or big championship match.

That’s where working with a therapist can become essential to achieving your goals.

13/04/2025

There’s a lot of terms thrown around when people are in pain.

Most of them are nonsense and don’t help people to improve or even just manage that pain.

So focus more on what CAN be done to promote positive outcomes.

And don’t get beaten down by anyone (even healthcare practitioners) making your condition seem irreversible.

Most of them can be improved with the correct management strategies

02/03/2025

5 key learnings from rehabbing a hamstring tendon to a Hyrox in 18 days.

1. Train around your injury.
Don’t let an injury to one area stop you training towards the overall goal.

2. Meet the injury where it’s at, not where you think it should be.
Respect tissue healing times. Try things that stress the tissue and if they don’t cause excess pain then keep on progressing them. Don’t do things just because someone says you ‘should’ be doing certain things. Everyone is different.

3. Don’t let one bad day ruin progress.
If there is one or two bad sessions throughout the rehab process that’s normal. In the photo of me running on the treadmill my hamstring felt like it was about to snap after 30 seconds.
1 week later I did the most running I’ve ever done alongside the rest of the Hyrox stations on top.

4. You can achieve goals with pain present.
Don’t let a bit of pain (within reason) stop you from achieving your ultimate goal. I had persistent pain throughout the event but it was manageable and below my tolerable threshold.
It is quite sore after the event but nothing unexpected.

5. Hammer the Hammer.
Figuratively and literally in this case.
My injury happened sprinting. I will now need to keep the strength work going until the tissue is fully healed. And then hammer sprint work to make sure it can tolerate that movement again to be considered fully healed.

It’s been an interesting few of weeks, and it’s far from over for this rehab yet. Next stop return to sprinting and hurling 🫡

05/02/2025

🔥 Exclusive Hyrox Sim Event Offer 🔥

Getting ready for the Farmyard Hyrox Sim on 1st & 2nd March? Or thinking of signing up?

Maximise your recovery and performance after with this exclusive deal.

All participants of the Farmyard Hyrox Sim will get a 20% discount on:
🔸Initial Injury Assessment/Treatment
🔸Sports Massage

Delighted to be able to team up with the team

There is still spaces available for Sunday 2nd March so give them a shout and get booked in 💪

See yee all there 🤝