McEntee Physio & Performance Centre

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

21/10/2026

🎯Deep Hip Rotator Muscles

📊The deep hip rotators help to rotate the hip joint and control the femoral head in the socket during movement.

📍Deficits in strength can contribute to irritation of the hip joint and overload of surrounding structure such as the groin.

👉This exercise is a nice way to improve the strength of these muscles. Aim to keep the pelvis still and turn the knee out against the band, you should feel this working deep in your glute.

19/10/2026

🎯Inner range hip abduction

📊This exercise targets your lateral hip which plays an important role in controlling the hip and overall single leg control. Deficits in this can contribute to overloading of adjacent joints of your body such as your lumbar spine, hips, knees and ankles.

📍Reduced lateral hip control can often be identified through single leg movements such as the single leg squat.

Key points for this exercise:
👉 Stack your hips, don't let your hips rotate forwards or backwards
👉 Lock the working knee into full extension
👉 Point your toes upwards
👉 Ensure your leg doesn't glide forward, aim to move directly up towards the ceiling in a straight line

Some of the benefits of this exercise:
🎯 Improve Lateral hip strength
🎯 Increase control at the hip

16/10/2026

🎯Great toe elevated single leg calf raise

📊This single leg calf raise variation with the great toe in an extended position challenges the great toe, plantar fascia, calf complex and the foot–ankle system to work together.

📍This can be a useful exercise to work on calf strength and capacity, great toe extension mobility, foot intrinsic strength and capacity, arch control and the push off phase of the gait cycle.

🦶It’s important to:
-Place the great on a wedge/step in an elevated position
-Drive through the great toe as high as you can
-Control the lowering phase

14/10/2026

🎯Rectus Femoris Rehab

📍When rehabbing any muscle injury, eccentric exercises that load the muscle in a lengthened position should be included in the mid to late stages to prepare for the demands of sport.

📊The re**us femoris works particularly hard during sprinting and kicking. It is commonly injured is during the "cocking phase" of kicking (when the leg is behind us and we are preparing to kick forward). In this position hip is extended and the knee flexed.

🔵As we descend during this exercise we are working the re**us femoris eccentrically in a position of hip extension and knee flexion. This can be progressed by adding load as shown.

12/10/2026

🎯Landmine Clock

📊This exercise challenges the rotator cuff and scapula stablisers in an overhead position. It's a nice option to improve overhead strength and control post shoulder injury.

📍Try to move from an 11 o'clock position to 1 o'clock and back keeping the elbow straight and the trunk upright.

🔵There is also an element of trunk/core strength required to maintain a stable base as the weight moves from side to side.

09/10/2026

🎯Single leg bridge eccentric slider

📍This exercise is a great option for building posterior chain capacity and loading the hamstring eccentrically.

📊Steps 1-3 :
-Start in a single leg bridge position with the heel on a slider / rowing machine seat
-Slowly slide the heel away maintaining hip extension and pelvic control
-3-5s eccentric slide out

🔵In a rehab setting:
-Builds eccentric hamstring capacity
-Improves tolerance to lengthened loading
-Develops unilateral strength and pelvic control
-Assists in preparing an athlete for running-specific loading

07/10/2026

🎯Half kneeling landmine press

📍Single arm shoulder strength
📍Scapular and GHJ strength & control through range

📊This exercise can be a nice regressed form of the shoulder press. With the barbell in the landmine position it directs the pressing movement in a more comfortable path for the shoulder. It can be used to bridge the gap before progressing to a free weight dumbbell shoulder press while still challenging single arm control and strength.

The Psychology of the Comeback 🧠We’re delighted to announce an upcoming interactive workshop with Dr Carl Bescoby – The ...
05/10/2026

The Psychology of the Comeback 🧠

We’re delighted to announce an upcoming interactive workshop with Dr Carl Bescoby – The Injury Psychologist (Dr Carl Bescoby PhD | Injury Psychologist ), exploring one of the most important, yet often overlooked, components of successful rehabilitation: the psychology of injury and recovery.

From fear and frustration to confidence and return to performance, Carl will provide practical insight into why some clients & athletes struggle during rehabilitation and how we, as practitioners, can better support them throughout the recovery journey.

Designed for Physiotherapists & rehab professionals looking to develop a more complete approach to rehabilitation.

📍 McEntee Physio & Performance Centre, Navan
📅 Saturday 17th October
🎟️ Registration opens Friday 18th September at 9am
⚠️ Limited places available

Because successful rehabilitation is about more than getting the body ready — it’s about getting the person ready too.

⏰ October 17th We are delighted to be hosting Dr Carl Bescoby Dr Carl Bescoby PhD | Injury Psychologist in just under tw...
05/10/2026

⏰ October 17th

We are delighted to be hosting Dr Carl Bescoby Dr Carl Bescoby PhD | Injury Psychologist in just under two weeks time.

This is a fantastic opportunity to directly learn from one of the leading injury psychology practitioners in the world without having to travel overseas.

There will be a big emphasis on human connection throughout this workshop so places are limited.

We have worked with Carl to deliver this workshop specifically delving into the psychological challenges during rehabilitation with respect to pain, recovery, keeping motivated & maintaining focus during the long-term rehab, as well as interventions in addressing the fear of reinjury and retuning to competition.

05/10/2026

🎯Spinal Mobility - Foam Roller

📍A controlled extension exercise using a foam roller to target segmental mobility throughout the thoracic spine.

📊By progressively working through different spinal levels, this exercise can help improve thoracic extension range of motion and promote controlled spinal movement. This is commonly restricted in those who spend a considerable amount of time at a desk.

👉Useful as part of a mobility programme where restricted thoracic movement may be contributing to altered movement patterns elsewhere in the kinetic chain

Old-school - but it works 🤘

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

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