Pain to Performance

Pain to Performance Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Pain to Performance, Sport & recreation, Goals Gym, Unit 4A Terryland Retail Park, Galway.

23/05/2026

Your physio isn't lying to you on purpose, obviously

They're just giving you the wrong explanation

"Create space" is one of the most common cues used by physio's, chiros, and Yogi bears

It's also anatomically wrong

Your joints aren't surrounded by empty space

They full of cartilage, synovial fluid, living tissue

You can't stretch a gap open any more than you can stretch open a bone

What do traction and hanging actually do?

They just temporarily reduce compressive load

The second you stand up, it's gone

That's not a fix or resolution, is it?

Your joint doesn't need more space

It needs more capacity

If your "create space" routine is just bringing you in circles, then drop me a DM to discuss a plan to finally solve your actual issue

22/05/2026

I had two spinal compression fractures at L4&L5

My doctors told me to rest and that I'd never be able to lift heavy things or participate in contact sports again.

I had to wear a corset brace with two steel rods in the back of it to prevent me from flexing or extending much

Since then, the rugby pitch, boxing ring, gym and powerlifting told me something different and I proved them wrong

You're not broken, you just need the right person, plan and attitude to come back better than before, just like I did and like I'm about to do a second time.

DM me "COMEBACK" to start your recovery

21/05/2026

Ethan was in a knee brace only 12 weeks ago with a torn meniscus

Today he hit a 15kg pb set of four on deadlifts

This is 93% of his current 1 rep max for 4 reps at a pretty hand rpe

We introduced squats and deadlifts as soon as the brace came off

The programming was about loading the tissues attached to the knee and hip within accessories and of course squat and deadlift

The rate of progression has really skyrocketed in the last few weeks.

The rate we progress each week is purely based on a combination of:

-His detailed check in video where he provides me with all the info of his previous weeks nutrition, sleep, stress, general recovery and how each training session felt

-Analysing his uploaded training videos and notes he's made

-Looking at his nutrition logs and daily bodyweight

He has 10 training weeks until he competes at the ABS Pro series in Div 1 alongside two of my other athletes. I have 3 athletes in that 10 man flight in August

I'm fortunate to have the skills and knowledge of nutrition, pain and injury rehabilitation as well as coaching.

It's a fantastic combination in situations like these where I can prep an athlete to be stronger than ever despite an injury or pain experience along the way

It's quicker than going to someone who hasn't a clue about programming or exercise selection outside of their rehab text book

It also saves a fortune on 3rd party physio appointments or paying separately for nutrition when it's all included in my coaching fee

How's training going with your pain or injury?

Have you a skilled enough team around you to keep you training and moving forward?

Are you spinning your wheels or regressing? If you are, my DMs are always open for a chat

20/05/2026

The difference between a phat arse and a flat arse is often just one small tweak

The majority of you are hip thrusting through too much range of motion.

The moment your knees travel back towards you, your glutes lose position and tension, a waste of energy and results

*Lock out at the top
*Drop your hips down only until knees start travelling back toward you
*Drive straight up hard and SQUEEZE at the top like your stopping explosive diarrhea

The glute bridge and hip thrust work the glutes in a shortened position for the most part and that's where the maximum benefit lies

20/05/2026

Health update

Now discharged from my lung consultant

One down and about 5 more consultants to go

Left lung will apparently remain stuck against the chest wall forever which explains why I'm still short of breath during taxing tasks, well more then previously

Just another reason to push harder in my physical and physique goals, not because of the cancer but in spite of it

We soldier forward

19/05/2026

It's neither nor

You can however favour one for the initial and arguably most load to start the movement from the bottom

If your hip extends first then your glutes be initiated the move and quads will help complete it as the knee extends

If your knee extends first then your glutes will help complete it as the hip extends

I do laugh watching people show the glute/quad biased versions while it's actually the other way round in their video

This stuff is basic level, don't try to complicate it or make it out to be fancy and scientific

15/05/2026

Doing exercise in any capacity is better and more beneficial than not, I'll put my life on that

However not doing a certain movement or not reaching a certain range of motion means it may be challenging when you first try

That's not a problem it just requires patience and effort

Being tight and sore all the time is more than likely a recovery issue not an exercise issue

If you need help with your exercise selection, pain or mobility the drop me a DM or come to one of my two upcoming workshops

Limerick June 13th
Omagh June 20th

DM me "link" to get your ticket now and start moving unrestricted and without pain!

15/05/2026

Mobility is your end range based on your own muscular ability

Flexibility is the end range based on passive movement or an external force

Lack of mobility is not the cause of pain, but often a symptom of it!

14/05/2026

Often the solution can be in the details

But this requires understanding of the movement and everything involved

It's where most clinicians and many coaches go wrong

A lot of this comes down to experience and being fully emerged in the sport and subject

The additional complementary movement I've suggested to Matthew and his coach are zercher squats

Zercher squats will encourage a brace and contraction while being slightly flexed in the lower back compared to squats

We expose the tissue to load to build tolerance and capacity

If you want to learn about how to improve your SBD, what complimentary exercises to do and how to train with pain, you should probably come to my workshops

13th June in Limerick and 20th June in Omagh

DM for the link to read more and purchase your tickets

Limited spaces and highly interactive, no reading long text slides

If you're looking for help with your pain, performance or strength training, DM help "welp" to book your free chat

13/05/2026

If you have two exercises that trigger the pain, use the one that you can tolerate the most load as your data point

This means keeping maximum volume, intensity and load while working with the pain

You can then pick another variation for the most painful one that still allows for more load etc

There are many ways to manage pain while still performing and training

Just make sure when you need help with your pain, performance or injury, that you pick someone that has the ability to do this and not just advise you to stop altogether

That's the difference between you maintaining or moving forward vs regressing and going backwards

Address

Goals Gym, Unit 4A Terryland Retail Park
Galway
H91P8NK

Telephone

+353872920039

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