Ciaran Pender Injury Clinic

20/05/2026

Don’t rest tendons

That is all.

13/05/2026

Online Bookings now Available! penderrehab.com
- High level injury assessment
- Rehab planning to get you back to what you enjoy
- Sports massage

Expert rehab and injury assessment services to help you move better, feel better, and perform better. Personalized plans designed for your goals in Wexford and Carlow

16/04/2026

When it comes to rehabbing an injury, there are basically two roads you can take.

The first is the safe one.

Modify training heavily, pull back from whatever’s aggravating it, protect the area and let it settle.

It’s steady, it’s predictable, and for a lot of people it’s the right call.

The downside?
It usually means a significant chunk of time away from doing what you actually want to be doing.

The second road is riskier. But it works just as well for a lot of people.

You train into the pain.

Not recklessly, but deliberately.

You find where the pain starts, you work up to it, maybe into it, and you monitor what happens.

Not just during the session, but in the 24 hours after.

That second window is the one that matters most.

If your pain doesn’t get any worse during training and settles back to baseline the next day, you’re generally good to keep going.

If that trend holds over time, the pain starts to go.

And that’s where we are really get proper results in terms of full return to performance pain free

But more importantly it sticks, and doesn’t come back.

25/03/2026

Everyone loves a trier eh.

Interesting couple of 1RM attempts this week.

Squat Monday, Deadlift Wednesday.

Some go for you, some go against.

Tbh I’ll take that deadlift PB having not done any in ages due to some back pain and appendix surgery 10 weeks ago.

We don’t need to talk about the squat 👀

Happy with training lately.

CrossFit Open performance was huge compared with last year.

We keep moving.

05/03/2026

You know who you are 👀

03/02/2026

Me, daily.

22/01/2026

Delighted to be coming on board as Athletic Therapist with Wexford Senior Hurling for 2026.

Looking forward to the year ahead 🤜

14/01/2026

Ever been given a 6 week plan where it’s just 8-10 stretches and mobility bits.

Boring

The approach I much prefer is to find 2-3 movements or exercises which will move the needle toward your return to activity goals.

Then progress them.

Make them more challengjng.

So you’re ready for the demands of whatever your goal is post-injury

17/12/2025

Great craic doing this session with the girls. Best of luck for the year!

Great team bonding evening for our U12s tonight. Huge thanks to Ciaran Pender for doing a plyometrics session with the girls. Well done girls 👏

05/11/2025

Don’t search for the quick fix that doesn’t move the needle long run.

Is it any coincidence you’ve injured your back 3 times in the past 2 years

When all you’ve done is get needles and cupping to the area

While going straight back to squatting those weights you definitely don’t have the leg strength for?

And not built any actually movement capacity or strength?

It’s a crazy thought process.

Injury is your body telling you something is up.

In sessions with clients, the most important thing we do is identify potential ‘why’s’ for injury

Then figure out ‘what’ we’re going to do to address those ‘why’s’.

Relying on passive treatments for persistent issues will leave you frustrated and questioning will you ever be better.

Actually working to improve your strength and movement will give you confidence, clarity and ability to keep doing what you love.

Give me a shout if you’ve been stuck in an endless loop of passive treatments

And actually want to get better long run!

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.