What are the opening hours?

Monday 11:30am - 9pm Tuesday 9am - 3pm Wednesday 9am - 6pm Thursday 11:30am - 9pm Friday 9am - 5pm

The Physio Ward

Home
Ireland
Stamullin
The Physio Ward

Your hub for rehabilitation, health and performance. We endeavour to be the one-stop-shop for everything surrounding your physical health.

We are committed to bringing together the best standards of modern healthcare with elite-standard training and programming methods to serve our clients with the best in rehabilitation, health and performance. Where pain or injury has been a contributing factor towards a decline in physical health and performance, our expertise can help you overcome barriers to participation in sport, activity and

daily life. There is a whole world of possibility beyond pain however, and we want to bring you on that journey. Online Coaching and Physio-led personal training can help you reach your potential.

10/07/2025

✨ Pilates Classes✨

Join us for a 5 week block of Pilates classes led by Certified Athletic Therapists- designed to improve core strength, mobility and injury resilience.

✨ Perfect for all levels
📅 Starts 24th July
📍 The Physio Ward, Stamullen

DM or contact us on 085 829 3035 to book your slot🙂

07/07/2025

Weekly recap 📝

1) Some bounding work with a small mini-hop set up, working a diagonal pattern of push. An important move for those returning to change of direction sports following knee injury.

2) I was generously gifted some shades for an upcoming cycling trip from a client this week. Thank you kindly! The Alps approach 😎🚲🏔️

3) Working on some hinge movement patterning while Conor is upping the resistance on some strength work in the background.

4) This week’s in-house learning was on elbow injury and pain. Some good case studies and discussions to tickle the brain 🧠

5) TRX press ups - the additional stability demand on doing these with the TRX band instead of the floor make it a good option for rehab in the end stage rehab of a shoulder dislocation.

6) A snapshot summary of a footballer presenting with some shoulder pain following an impact injury last week - after clearing any significant injury through our assessment, we could suggest a 7-10 day plan to reintroduce him back to play.

7) Congrats to Meghan who completed the Clontarf half marathon on Saturday in blustery conditions 🙂

4)

30/06/2025

Weekly recap 📝

1) Some in-house CPD and learning with Conor, Meghan & I diving into some shoulder related topics and sharing ideas.

2) Conor performing a MWM (mobilisation with movement) to try to open up a bit more dorsiflexion range of motion at the ankle.

3) Some box jumps in action for a client attending for some physio-led personal training.

4) Summary snapshot for a client trying to manage some Achilles pain while trying to play some football and do some running on the side. Note the importance of load management discussion and guidance alongside specific rehab for the affected tissue.

5) Prone swimmer exercise here which is a challenging exercise that brings the shoulder through a large range of motion, challenging scapular muscles, lower traps and the rotator cuff.

6) A good news story from a badminton player who was fighting against the clock to overcome some injury concerns ahead of an overseas tournament earlier this month.

7) Delighted to lay witness to an amazing Meath won at a balmy Croke Park on Sunday. Up the Royals! 🟢🟡

23/06/2025

Weekly Recap 📝

We’ve got some appointments available early in the week - get in touch if you want to get seen. We’re here to help 🙂

1) Giving some light assistance from the bars to be able to access and load a deeper range of motion for the quads in this strict split split squat 🔥

2) Conor milking the calf for everything it’s got here. Knowing when it’s safe to push the intensity and loading of an injury is important - rehab is about preparing it for the demands it needs to turn to.

3) Throwback to this gem of a spot in Cortina last week where I got to train 🤩

4) New post this week on elbow pain with some rehab exercise ideas. If it’s tendon related pain and your treatment doesn’t include some loading exercise then you’re missing out big time.

5) Conor demoing the Y balance exercise - a simple body weight exercise which tests single leg stability and control at the ankle, knee and hip.

6) Conor bringing a client through some dynamic lunge work with some heavy ground reaction forces to build a robust knee for tolerating higher impacts and deceleration work.

7) Hit a road block while out for a Saturday morning spin 🚴🐮

21/06/2025

Pain at your elbow when gripping or lifting?

Try These 6 Rehab Exercises

1. Trigger Point Release with Movement – Helps reduce muscle tension in the wrist extensors and flexors that may be pulling on the tendon.
✅ Do: 1–2 minutes per sore spot, once a day.

2. Banded Mobilisation – Promotes joint mobility and pain-free range, especially in stiff elbows. Make a fist with no tension on the band. If this is sore, use your opposite hand to pull over the affected limb and retest. If that takes away your pain, go for:
✅ 2–3 sets of 10 reps daily.

3. Banded W Drill with Wrist Rotations – If your shoulder is unstable, your elbow may suffer the consequences. Hold for 5 seconds, then perform 10 wrist rotations.
✅ Do: 3 sets, 3x/week. (If you’re not feeling it in the shoulder, you’re not doing it properly!)

4. Isometric Wrist Extension Holds – Isometrics can reduce pain sensitivity and improve tendon loading.
✅ 2 sets of 3–4 reps of 30–45 second holds, 4 days/week.
💡 Let pain be your guide here.

5. Heavy Eccentric Wrist Extensions – Stimulates tendon healing and builds long-term strength.
⚠️ Only do this if your elbow pain is manageable, or after a few sessions of the other exercises.
✅ Do: 3 sets of 15 reps every second day.

6. Dumbbell/Hammer Supination & Pronation – Strengthening deep stabiliser muscles has been shown to improve grip and reduce symptoms.
✅ 3 sets of 10–12 reps, 3x/week.

⸻

If pain persists, come see us at The PhysioWard for a full assessment and tailored treatment 💪🏽

19/05/2025

Weekly recap 📝

Wall to wall sunshine ☀️

1) An example of some hurdle work for training balance - an important component of falls prevention programs alongside resistance based strength work.

2) Working some big toe mobility here. A lack of big toe extension range can lead to compensatory mechanics up the kinetic chain so screening and addressing mobility here is important when rehabbing ankle issues.

3) Conor fresh off his Hyrox event in Berlin last weekend. Powerful stuff men 💪

4) A nice posterior cuff strengthening exercise that’s a friendly range of motion for a lot of shoulder related pain complaints.

5) The set up and technique for targeting the lateral hip muscles here, small shifts in focus and set up can make a big difference in loading the right tissues and driving the adaptations that we’re aiming for.

6) Enjoying a long weekend out west. Keem beach looking magnificent 🤌

07/05/2025

💥Mobility Challenge💥

We’re challenging our viewers to try out this weeks mobility challenge!

Send through your videos and don’t forget to tag us!😎

13/04/2025

Weekly Recap 📝

Glorious sunshine and a glorious week 🍦

1) Some layout changes after the new flooring is in. Finishing touches to come very soon 🔜

2) As part of bone strengthening and health for those with Osteopenia/Osteoporosis we look for 50 moderate impacts per day. Here’s some stamping step ups as a means of introducing some of these impacts within a home strength program.

3) Band-Assisted Mobs can be a nice tool for improving some joint range of motion at the ankle.

4) An example of programming guidance for a client who wants to gym Mon-Fri with an emphasis on rehabbing his knee OA. We’re trying to ensure appropriate recovery between bouts of quad focused work and impact exercises by spacing these with posterior chain focused strength days and off-feet cardio options. 🤓

5) A high-level hamstring exercises picked to challenge the hamstring a bit more with the sudden decel/grab efforts - akin to high/fast eccentric loads it faces in sport.

6) An exercise selected within the rehab plan for a client suffering with plantar fasciitis. Just one small part of the plan - by pre-tensioning at the toes here we can drive more tension and length through the plantar fascia as we move into our calf raise.

7) Opted for a cycle rather than a walk this Thursday morning. Absolutely beautiful morning - didn’t stop for the scenic lake pic at Mullagh Lough, but here’s a road leaving Moynalty! 🚲

8) Got the big ol’ sign moved to another wall so we can get a mirror in behind the rack.

06/04/2025

Weekly Recqp 📝

Happy Sunday evening 🙂

Saturday brought a big day of learning and a sweet new feel to the clinic 😮‍💨

1) New gym flooring laid for the rehab area. Some finishing touches to be done, but delighted with the work that’s been done - plyos and lateral shuffles will be coming in hot this month 🤸

2+3) The Irish Society of Chartered Physiotherapists (ISCP) Conference was on this Saturday. Some fantastic speakers on a wide range of subjects - Achilles, hamstring, osteoporosis, pelvic health and managing complex cases. Some great takeaways from the day 🧠

4) I like this hamstring exercise for end-stage rehab of a stretch-type muscle tear. Always consider the mechanism of injury during end-stage rehab 🔑

5) A knee CAR - tibial rotation mobility is often overlooked when it comes to knee issues. Always an important part of my assessment.

6) Balrath Woods was the venue for some morning steps this week. Take the opportunity to get out this week - gonna be tropic ☀️😎

30/03/2025

Weekly recap 👨‍🏫

Sun is out and temps are slowly climbing. It’s shorts weather if you ask me 🩳 (nobody has).

1) Open to suggestions on what name we wanna give this exercise. It’s a hell of a work out for that lateral hip though. Loads of good stuff going on here.

2) making this mobility challenge look easy. You need pretty good knees to pull this one off.

3) Ardgillan looking v nice on a Thursday morning stroll this week. Weekly reminder for all you folks to get your steps in and take advantage of the weather that’s coming this week.

4) The strict split squat being demo’d very nicely here. A super exercises for strengthening and lengthening the rec fem which is commonly found to be a bit tighter that optimal in a lot of people presenting to the clinic.

5) Single leg heel hovered hip hinge to triple extension - trying to establish good movement patterns and competencies during our early-mid stage ACL rehab here. Gaining confidence and control in that knee over toes position.

6) A shout out and huge congrats to my teammate Alan and his new wife Karen who got married on Friday. Alan is no stranger to the physio bed. Maybe even a bit too fond of it! 😂

23/03/2025

Weekly recap 📝

A jam-packed four day week ☘️

1. Training some heel hovered stability and stiffness on some lateral work here for ankles.

2. Big delivery of gym floor tiling arrived this week to floor out the entire rehab space. Very excited to get this laid down. Pogos and Bounds will be flavour of the month. Just the simple task of getting it down now 🤔

3. Nice drill for training some lateral hip control and stability. An important strength quality for runners to control the pelvis at the point of impact.

4. A snippet of some education and guidelines for a client who was building his running volume after a bout of shin pain.

5. Inner range liftoffs to smoke some of those deep hip stabilisers 😮‍💨

6. A nice msg on a little short term win for a client this week 😴

16/03/2025

Weekly recap 👨‍🏫

Enjoying the long weekend after a big week in the clinic. Here are some of the highlights of the week:

1. Meghan started back in the clinic this week. Slotting seamlessly back in like she never left 😊

2. Using the plate on a tilt here to challenge ankle stability after a lateral ankle sprain.

3. Replicating the mechanism of injury towards end stage rehab is always a key consideration. Here we’re combining some trunk rotation with hip extension in a dynamic fashion.

4. An example of how we map out a progressive return to training plan with our players.

5. The hip hitch. An absolutely brilliant exercise for the lateral hip. Can be a tricky exercise to learn, but almost always helps to make the hip feel a bit better and more mobile.

6. Driving some high effort and activity into hamstrings, calf and foot here with the foam roller bridge 🔥

7. Some appreciation for the fine work Conor is doing here in clinic with his clients. Always appreciate a review, it certainly helps a lot 🫶

8. A word of mouth review of sorts 😂

Address

Stamullin

Opening Hours

Monday	11:30am - 9pm
Tuesday	9am - 3pm
Wednesday	9am - 6pm
Thursday	11:30am - 9pm
Friday	9am - 5pm

Telephone

+353876667092

Website

http://www.thephysioward.com/

Alerts

Be the first to know and let us send you an email when The Physio Ward 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 The Physio Ward: