McEntee Physio & Performance Centre

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

08/08/2025

⚡Hip Hinge:

🎯The hip hinge is a fundamental movement pattern which works & strengthens the muscles around the hip.

📊Before adding load to this exercise it is important to get the movement right. This split stance hip hinge is a nice place to start.

Think about:
📍Hips to the wall behind you
📍Hinging from the hips rather than bending the knee (we want to avoid squatting)
📍 Pushing through the front foot on the way back up

07/08/2025

🎯Shoulder Rehabilitation:

📍Shoulder or bench pressing can be irritable for a shoulder in the early stages of rehabilitation.

⚡The floor press is a nice alternative to maintain some pressing volume or be the first pressing variation to start with along with a landmine press.

🔴The range of motion is naturally limited by the ground and can feel like a more "safe/stable" action to push from compared to a narrow bench.

04/08/2025

⚡Banded Inner Range Quads

🎯The banded inner range quads exercise can be incorporated into early stage rehabilitation after knee surgeries (i.e - ACL reconstruction / Total Knee Replacement) to regain terminal knee extension control (the final 15-30 degrees of movement).

🔴Terminal knee extension control is a key component of knee stability and efficiency of gait mechanics - an important marker in our exit criteria for the early post-operative phase and crutch use.

It’s important to:
📍Remain sitting upright
📍Use a foam roller/towel to bend your knee to 30 degrees
📍Straighten your knee against the resistance of the band
📍Pause for a 5s contraction in the top position

01/08/2025

⚡Inner Range Hamstring Hold

📊Deficits in inner range hamstring strength are quite common particularly in clients who have had hamstring surgery or indeed a hamstring graft for a knee reconstruction.

📍We look to be have adequate strength across the board, in varying joint ranges, angles and tissue length to make sure the body can distribute load appropriately during activities such as sprinting, kicking and deceleration.

🎯One of the main challenges here can be to maintain control at the pelvis, its easy to allow the pelvis to dump forward and get hamstring greater length but without sufficient control.

31/07/2025

⚡Single leg control is a staple when it comes to athletic movement but even for basic stepping / walking movements across the life cycle.

📍The foot/ankle is our foundation, it's the interface at which our bodies interact with the ground, and has to absorb / dissipate and produce a high volume of forces on an ongoing basis.

📊We need the foot to function as a foot, otherwise, we invariably run into problems.

🎯When the foot comes in contact with the ground the tibia needs to be able to rotate, the foot needs to be able to pronate (lock) and supinate (unlock).

⚡As with all other movements, Pronation is necessary, it's not the devil like it's quite often portrayed across social media platforms/running forums. Having a sufficient degree of pronation is necessary, while the ability to control that movement, is the most important factor.

📍Repeated movement without sufficient motor control at the foot (or anywhere else for that matter) can lead to overload of the supporting structures up the chain of command, & can contribute to soft tissue injuries across the hip, knee or ankle, or indeed joint irritation at those very joints.

🎯Give this exercise a go (heel on one plate, forefoot on the other), try to visualise the foot as if it were a tripod, keeping the big toe, little toe and heel in contact with the surface and see what happens from there as you try and maintain single leg stance for 30 secs.

28/07/2025

🎯Ankle Inversion Control

📍Ankle inversion (when the ankle rolls outwards) is the most common cause of lateral ankle ligament sprains and tears.

⚡Having good foot/ankle control can help reduce the chance of the ankle rolling into excessive inversion and therefore reduce the risk of lateral ankle injuries

🔴This version of a single leg RDL challenges foot/ankle control with the ankle in inversion aiming to increase control in this position.

25/07/2025

🎯Shoulder Rehabilitation:

📍The half kneeling landmine press is a great option within shoulder rehabilitation for two main reasons.

⚡Firstly, it encourages more upward scapular/shoulder blade movement than a bench press or seated shoulder press which can be more fixed.

📊Secondly, it can be a more tolerable pressing exercise in mid-stage rehabilitation than bench or shoulder press variations

24/07/2025

🎯Lateral Shuffle To Base

⚡The lateral shuffle to base is a useful drill for re-introducing change of direction mechanics for those returning to multidirectional sports and it is commonly used in our return to play protocols.

📍The lateral shuffle to base targets different change of direction components such as the development of lateral movement mechanics under control, deceleration control and coordination in the frontal plane.

It’s important to:
🔴Stay low
🔴Drive with the outside foot

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21/07/2025

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21/07/2025

🎯Shoulder Rehab

⚡The use of the TRX can allow for controlled stability progressions.

❗Within shoulder rehab, whether that's from instability episodes or post rotator cuff pathologies, stability will need to be addressed. Improving ones awareness of joint position (proprioception) will be key to avoiding re-injury risk and re-establishing shoulder control in more unpredictable environments.

📍Think of this exercise simulating controlled landing, tackling, overhead catching, or even during the catch phase of a swim stroke through water.

📊Progressions: single vs double arm, straight arm vs bent arm (lever length), body angles and speed of movement can all be manipulated depending on the end goal.

‼️Bear in mind, this is a pretty higher level / challenging exercise and wouldn't be a starting point by any means in relation to progressing shoulder stability / control.

18/07/2025

⚡Why Use Single-Leg Drop Jumps Before Returning to Running?

🎯Single-leg drop jumps are a very useful test for athletes returning from injury, particularly before going back to running. Here's why:

📍Load Tolerance - Mimics the impact forces of running in a controlled way.

📍Stability & Control - Reveals how well your body absorbs and controls force on one leg.

📍 Injury Risk Check - Helps spot poor landing mechanics or movement asymmetries.

📍Injured v's non-injured side - Tests for strength & power imbalances between limbs.

📍Objective Progress Marker - Clear data to support safe return to running

🔴If you can’t land well, you’re not ready to run well.

17/07/2025

📍Inner Range Calf Strength

🎯Inner range calf strength refers to strength of the calf muscles when the ankle is in an end of range position, (a plantarflexed position i.e. the top position of a calf raise).

⚡This position is often under-trained with traditional calf strengthening exercises.

📊Increasing inner range calf strength can improve improve ankle stiffness (the ability of the ankle to absorb and produce force efficiently) and therefore help to reduce the risk of lower limb injuries and improve efficiency (and subsequently performance) in hops/jumps.

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

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