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Top Tips for Running Your First 10k

Top Tips for Running Your First 10k With the 10k season in full swing we want to give you a couple of helpful tips to ensure that you run your best race. 10kBe prepared: Preparation for your 10 km should already be well underway 72 hours before the race. Avoid any last-minute panics by being prepared, so t
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Topics: mobility
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The Glider

Attention all GAA Players - PREVENT HAMSTRING INJURIES An important goal of rehabilitation is not just to return the person back to full activities as soon as possible, but to also make sure as far as is possible that they don’t suffer a re- injury. Hamstring injuries are notorious for ending an athlete’s season due to re-injury. Reinjury rates after acute hamstring injuries are reported to range from 14% to 63% within the same playing season or up to 2 years after the initial injury. Studies have shown that specific eccentric exercises focu
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Topics: hamstring
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HAMSTRING: NORDIC CURLS……..GET LONG TO GET STRONG

NORDIC CURLS With the GAA season getting into full swing and preseason training underway a lot of player’s will be shaking off the cobwebs from a relaxing winter. However, with the increasing intensity of each session, injury can be a common factor therefore we need to be a step ahead and ensure injury prevention exercises are part of our regime from the beginning of the season. Hamstring injuries in Gaelic football today have become a chronic problem. The exact reason for this can be debated however personally I feel that a lot of it is due to
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Topics: hamstring
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The World’s Greatest Stretch

This week’s exercise hasn’t earned its name for no reason and is one which we love here at Physio Performance Drogheda. Tight hip flexors? Tight Glutes? Tight Hamstrings? Tight Groin? Lacking some mobility in your Back & Hips?....Fear not, this stretch ticks all those boxes in one efficient dynamic movement This stretch is so called because it targets every major muscle in the body, especially the ones we tend to overuse sitting at a desk or a computer all day. Since it’s a dynamic stretch with static components, it can be used as part of your
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Topics: mobility
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Couch Stretch

Tight Quads?? Tight Hip Flexors?? Sit all Day?? Then do the Couch Stretch!! For someone like me whos flexibility and mobility isn't the greatest even getting into this position is tough work but it's a fanastic way to get an intense stretch on the quad & hip flexor. [embed]https://www.youtube.com/watch?v=HNWbosYdvxs[/embed] Find a wall or couch and get down on all fours and move your bent knee back into the wall with your shin and the top of your foot touching the wall. Then bring the other leg into a 90-degree angle with the knee directly over t
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Topics: Uncategorized
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The Swiss-Ball Hamstring Rollout

Get Long to Get Strong 💪💪 Here at Physio performance we firmly believe that in order to strengthen our Hamstrings we must load them in a lengthened position which is why the Swiss ball Hamstring rollout is an exercise that we love. The Swiss-ball hamstring rollout is a technical and challenging exercise. The movement is a body-weight exercise, making it appropriate for nearly every fitness level. The biggest challenge of the exercise is maintaining your pelvis position on the ball while performing the curl. [embed]https://www.youtube.com/watch?v=CcNus7U7NnU[
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Topics: hamstring
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Front Plank with Hip Extension

The crucial role that the Gluteus Medius and Gluteus Maximus play in the prevention of injury in the lower limb has been shown over and over again. Therefore the importance of training these muscles to increase strength, neuromuscular control, stability and proprioception in the lower extremity cannot be overlooked in effective rehab. In today’s clinical environment, it is very common to have clients who struggle to find the time to dedicate themselves to their rehab exercises. Often rehab exercises are seen as “boring” & “mind numbing”. However we know that
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Topics: Rehab Exercises
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RUNNING INJURY: What should I do?????

If you run then the chances of picking up a running-related injury at some stage are actually quite high, around 85% !!!!!!!! (But imagine if you weren’t running and all the negative effects it would be having on your body, buts that’s a story for another day!!!!) The big dilemma is what should you do when you experience discomfort running?? Do you rest? Do you modify your training slightly? Do you continue as if nothing’s wrong and hope for the best? Read More..

Topics: Running
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Marathon Training: Simple Tips to Avoid Running Injuries

Simple & Practical Advice 👌👌 Check out this quick video 📷📷📷 [embed]https://www.youtube.com/watch?v=lyajWy41xkQ[/embed] "RECOVER WELL" 👍👍👍 "LISTEN TO YOUR BODY"
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Topics: Uncategorized
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Lunge Exercise: How to Perform

If there’s any exercise that could be considered the bread and butter of many a fitness routine, it’s the bodyweight static lunge. It is an incredibly effective exercise as it targets mainly the quadriceps but also hits the glutes, hamstrings, calves and core In terms of rehabilitation it is used to develop lower leg strength but also challenge an athlete’s movement control. Poor movement control has been defined as an inability to control the trunk, pelvis, hip, knee, and foot when moving. Poor movement control has been linked with knee pain, anterior cruciate l
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Topics: Uncategorized
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