McEntee Physio & Performance Centre

McEntee Physio & Performance Centre Bringing you the best in Chartered Physiotherapy and Performance Conditioning Chartered Physiotherapists

25/11/2025

👉Eccentric leg extension

✅The body produces greater force during eccentric muscle actions than concentric and isometric actions.

🎯Demonstrated is the eccentric leg extension (2-up / 1-down) which can be utilised in lower limb rehabilitation / performance-focused training.

Eccentric training has the following benefits:
1️⃣ Muscle hypertrophy - Eccentrics help to increase muscle mass more than traditional methods, leading to improved muscle strength.
2️⃣ Enhancing strength - The greater force production during the eccentric phase increases strength through improved motor unit recruitment
3️⃣ Enhanced jump performance - Eccentric training helps athletes improve the stretch shortening cycle. By improving the eccentric phase of the movement, athletes subsequently improve the concentric or propulsive phase of the movement.

24/11/2025

🔥Wall squat isometric holds: Knee rehab

👉An effective way to improve strength and overcome pain and muscular inhibition from the likes of knee surgery or from an angry patella tendon

📈Early stage rehab focus to start re-wiring the brain to be able to utilise the quadriceps effectively. Aiming to keep pain minimal on this one too

Ways to progress (pain can largely guide this):
📍Increase duration from 20-45 second holds
📍Lower height down the wall
📍Increase weight

21/11/2025

🏃Single Leg Power

🎯The goal of this exercise is to increase jump height and rate of force development (how quickly you can produce force) .

👉When testing single leg jumps using our force plates, there are a number of variables we look at, including eccentric and concentric phases of the jump.

📊If there is a deficit left vs right it is important to determine which variable needs to improve and tailor your rehab programme appropriately.

✅This exercise is aimed at improving the concentric portion of a jump (the portion where your quad muscles are shortening). It should be performed with low volume and maximum intent in order to improve jump height and rate of force development.

20/11/2025

Tall-Short Landings

🔥Tall-short landings are entry level exercises used in the eccentric absorption phase of the the lower body plyometric continuum.

📊These exercises help athletes learn how to land/absorb load, and set the foundation for higher level jump training in the later stages as athletes progress through injury rehabilitation.

It’s important to:
✅Maintain centre of mass balance over base of support
✅Stick and hold the landing position
✅Avoid knee valgus (knee dropping in towards midline)

18/11/2025

Pelvis/Lower back rehab

📍Nailing the basics of trunk control

👉Often in the treatment of hip/groin pain and lower back pain, poor control to stabilise the pelvis is something I see a lot clinically. It is often due to an imbalance in load around the global pelvis causing other areas to work harder than they should.

📑A lot of this research has been taken from Enda king in the treatment of these pathologies.

🎯This exercise helps target structures around the pelvis for stability that will assist in the transition to better on field movement patterns or reduce lower back pain.

Cues:
-Belt buckle up
-Waistband of trousers pushed into the ground
-Big breaths throughout (allow the lungs to expand)

17/11/2025

👉Having sufficient inner range hip flexor strength can help improve efficiency of movement at the hips/pelvis.

🎯It’s quite often neglected in a general training context and can contribute to overload issues elsewhere. This exercise can be progressed by adding /increasing weight to your foot.

🔥The challenge here is to keep the hip and knee at a consistent height when extending the knee. This allows us to really challenge the hip flexors in a shortened position as well as stressing the proximal re**us femoris.

📊We can regress this by reducing the load or reducing the range at the hip depending on our rehab / training objectives and the capabilities of the client in question.

14/11/2025

📍The re**us femoris (one of the quad muscles) both flexes the hip and extends the knee. When we combine both hip flexion and knee extension at the same time, the re**us femoris is required to produce a large amount of force.

🏃This muscle is commonly injured during sprinting and kicking actions. Replicating kicking/sprinting movements during rehab is important to prevent recurrence.

🔥This kick against a resistance band is a nice way to target the muscle in the early-mid stage of rehab.

13/11/2025

🔥The Powell Raise

👉The Powell raise is a great addition to any shoulder rehabilitation programme for shoulder stability and control.

🎯This exercise primarily targets the posterior deltoid muscles but also targets the posterior cuff and periscapular muscles, working these both concentrically and eccentrically.

✅In this horizontal shoulder abduction exercise, lie on your side with the bench set at neutral/30-45 degrees. Lift your right arm back until it is vertical and pause before slowly lowering to the start point.

11/11/2025

👉Foam roller Marches/Bridges:

🎯Achilles/Knee rehab

📊Often with a painful knee you will see a lot of weakness and inhibition around not just the quads but around the posterior knee also

✅This exercise may bridge the gap to further loading either achilles or the knee

10/11/2025

❓Recovering from ACL recon surgery?

🎯Our main priorities in the first two weeks post ACL surgery is to reduce swelling & achieving full range of motion (particularly extension).

✅This is a priority to achieve, as failing to do so, can lead to roadblocks further down the line as training load in the gym increases.

👉It allows the quadriceps muscles to work more effectively, and is necessary for general movement across the board.

📍When you are 4-5 months into your ACL journey, our focus is further developing your lower limb strength endurance and your explosiveness so

✅Nailing that early range of motion sets you up for smoother progressions in terms of expanding strength, load tolerance & movement capacity.

07/11/2025

Lateral Lunge:

🔥The lateral lunge is a nice way of loading the lateral hip muscles and developing strength/control in the frontal plane.

✅In ACL rehab, the lateral lunge can be used as an entry point to lateral movement to prepare for change of direction.

📊Developing good strength in this movement is necessary before returning to lateral hopping, lateral shuffles and as we move towards change of direction in running/field-based context.

06/11/2025

🚶Gait re-education: Wall drill

👉The gait re-education wall drill can be used in early post-op rehab. It helps to retrain motor control after injury/surgery, when normal walking mechanics are affected.

🏃It’s a little similar in principle to what we might do for return-to-run prep for the same reasons, before on-pitch loading begins, although the key focus is naturally different (walking prep v running prep) and therefore technically different also.

🎯Here, the heel slide up the wall, it replicates pre-swing to initial swing phases of the gait cycle. The step-over motion replicates the mid-swing phase of the gait cycle. The controlled step forward replicates the terminal swing to initial contact phase of the gait cycle.

📍Stand tall with your back against a wall
📍Keep one foot on the floor and slide the opposite heel straight up the wall
📍Lift the knee slightly forward as if stepping over an imaginary hurdle
📍Step forward in a controlled manner

Address

Mullaghboy Industrial Estate
Navan
C15TD7Y

Opening Hours

Monday 7am - 9pm
Tuesday 7am - 9pm
Wednesday 7am - 9pm
Thursday 7am - 9pm
Friday 9am - 7:30pm
Saturday 8am - 12pm

Telephone

+353469062265

Website

Alerts

Be the first to know and let us send you an email when McEntee Physio & Performance Centre posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to McEntee Physio & Performance Centre:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category