McEntee Physio & Performance Centre

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

05/06/2026

🎯Loading the Patellar Tendon

👉The patellar tendon is a common source of anterior knee pain particularly after ACLR when the patellar tendon is used as the graft.

🔑This single leg wall squat is a nice way to develop tolerance to load in the patellar tendon.

📊The difficulty of this exercises can be altered by:
- Increasing depth
- Shin angle- knee further over toes increases tendon load
- Increasing the duration of the hold
- Adding load with a plate

03/06/2026

🎯Training the hip flexors through their full range of movement helps build strength in every position, not just in mid range/length.
In this case, we are loading the hip flexors in inner range (a shortened position)

👉This exercise also challenges the abdominals, hips and pelvis by mastering control and strength during movement.

📈This exercise can be made more challenging/easier by adjusting load and joint angles. To peel it back another level, just bring the knee to your chest and hold that position actively with your hip muscles

01/06/2026

🎯Inverted row

📊The inverted row is a horizontal pull - upper body movement. This exercise helps to train our upper back (rhomboids, traps, lats), challenges the trunk in an anti-extension position and can help with scapular mechanics

👉It’s important to:
-stay strong through the trunk - plank-like position
-initiate the movement from shoulder blades
-pull to the sternum
-keep the elbows close (30-45 degrees)
-control the lowering phase

📈You can progress the difficulty of this movement by adding load (weight resting on your chest) or by elevating your feet to make it a more horizontal movement. You can also pivot into barbell pulling variations to change the stimulus and there is good transfer over from this exercise.

29/05/2026

🎯Thoracic Rotations:

👉Effective for addressing stiffness across the mid and lower spine for that irritable back.

✅Benefits include:
- Increases thoracic & lumbar rotational mobility
- Mobilises posterior hip and gluteal soft tissues
- Reduces paraspinal muscle guarding to allow the spine to move
- Reduce perceived mid & low back stiffness and pain sensitivity via low-load spinal movement
- Encourages controlled rotation through the thoracic spine and pelvis without axial loading

27/05/2026

Hamstring Strength🔎

✅his hamstring curl variation using a heavy resistance band is a nice alternative for those who don’t have access to a seated hamstring curl machine.

❓Seated hamstring curls load the hamstring muscles in a more lengthened position compared to a lying version due to the hip being flexed.

Strengthening the hamstrings through the full range of motion is key post injury to address deficits and reduce the risk of recurrence 🔑

25/05/2026

🔥The bear crawl exercise is one of my go-to exercises to challenge motor-control at the shoulder in a closed chain position. It helps to challenge the rotator cuff muscles and the muscles around the shoulder blade to control the humeral head during movement.

Its a nice way to improve proprioception, neuromuscular control, and confidence.📈

📊Increasing / decreasing base of support as well as adding resistance / difference surfaces can upscale or downscale this exercises as appropriate for the individual

22/05/2026

Luke - A running injury insight

From managing my own injury (medial shin overload) we have identified that lacking sufficient mid foot control is contributing to overloading the distal tibia (lower shin), also referred to as medial tibial stress syndrome (MTSS)🎯

❓Reduced capacity through this region can be a precursor for MTSS and needs to be addressed. During running activities its important to be able to control, produce and absorb force sufficiently through the foot.

In this case, we are using the slant board / wedge to create an environment where the medial ankle & midfoot has to work harder to control movement🔥

20/05/2026

🎯Outer Range Hamstring Isometric

This isometric hold aims to strengthen the hamstring in outer range (when the muscle is in a lengthened position)

❓The hamstring muscles act across both the hip and the knee joint so in order to lengthen these muscles we need to be in a position of hip flexion (knee close to chest) and knee extension (when the knee is straight)

✅Bring the chest towards the knee and then dig the heel down and back into the floor to recruit the hamstring muscles.

18/05/2026

Single-Leg RDL with Band at Medial Arch🔥

For this SL RDL variation, attach a resistance band around the medial arch of the stance foot. The band pulls the foot into supination, forcing the athlete to actively pronate and control the foot.

This exercise is useful for🔎

-Foot pronation control
-Medial arch strength
-Mid-foot mobility
-Hip stability as we move into the A-frame position from a SL RDL position
-Posterior chain strength and control

This will help athletes that need to work on improved force absorption and to transfer force more effectively up the kinetic chain from the foot to the hip.

15/05/2026

Single Leg Assisted Squat🔥

This single leg squat variation works the muscles of the hip and lower limb.
It can be particularly beneficial for increasing hip extension strength in a position of deep hip flexion 📈

The adductor magnus muscle is a powerful hip extensor in deeper ranges of hip flexion. Training hip extension through the full range is important to load this muscle sufficiently.

It can also be a nice option to increase quad strength in deeper ranges of knee flexion✅

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Mullaghboy Industrial Estate
Navan
C15TD7Y

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Monday 7am - 9pm
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Thursday 7am - 9pm
Friday 9am - 7:30pm
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