Ciaran Pender Injury Clinic

19/10/2025

When looking at plyometrics most people look at the height of the jump.

When the real benefit is in the ability to land,

Then produce force at speed to leave the ground.

The more you efficient you are at this, the faster you will move.

Whether that be agility work for sport.

Or your Olympic lifting power for CrossFit.

Plyos should always be in the programme somewhere.

Look at the highest level athletes anywhere online, they will be doing both intensive and extensive plyometrics to compliment their training.

Which is why plyos make up a huge part of the rehab process for me with clients.

15/10/2025

"Do a good job, have good knowledge to guide people through their issue and offer more in value than you take in payment. You'll never have an empty diary...."

Read more in comments.

06/10/2025

Knowing how to train through an injury is a vital skill to have as an athlete.

Just because that Achilles is flaring up

Doesn’t mean you need to stop running.

(Sometimes it does but that’s for another conversation!)

Just managing the volume and intensity of running can often be enough to let the tendon settle.

While building strength, better movement and more resilience.

Before increasing the training intensity and volume when ready.

This applies to pretty much all those niggly type injuries

That you just can’t shake but they’ve been there for ages.

Learning when to push through and when to pull back is hard.

But with the right guidance and knowledge is very do-able.

The magic number for me when working with athletes needing to train through an injury is a 3/10.

But that can be pushed to 5 if needed depending on the individual.

This is all on the prerequisite that the pain does not last more than 24 hours before returning to at most a 1-2/10 at rest the next day.

If we can manage to do that while keeping you training and competing.

That’s a job well done.

For more information how to achieve this give me a DM and we can discuss your own injury and how to do this!

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18/09/2025

When you get injured is the first thing you think is ‘I’ll get a massage’?

Or stretch, or foam roll, or get bent into a pretzel and cracked 100 times.

If your goal is a return to full performance

Hate to break it to you but it won’t work.

These things can help manage the pain and create a change in the pain response.

But it’s not going to get that injury fixed long term.

That takes a good plan, dedication and time.

Which usually isn’t what you want to hear after picking up an injury.

Unfortunately that’s the truth 🤷🏻

So get the plan in place, put the work in, and see the results you actually want.
rehab

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.