McEntee Physio & Performance Centre

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

11/09/2026

🎯Re**us 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.

09/09/2026

🎯A Weighted hip extension can be a nice way of improving glute max function and capacity.

📍Greater hip extension strength can assist with improving lumbopelvic control among other things such as sprint ability.

📊Developing hip strength helps to build capacity and fatigue resistance which can be often overlooked in gym-based training programmes.

04/09/2026

Banded Tibial Inversion 🦶

Banded tibial inversion is a simple way to introduce targeted resistance and build strength through the foot and ankle.

Benefits:
• 🎯 Targets the tibialis posterior and medial ankle musculature
•💪🏻 Builds inversion strength and control
• 🦶 Supports dynamic arch control
• ⚖️ Helps develop foot/ankle stability
•🏃Key as part of a progressive rehab plan

Key tip: Keep the movement controlled and reduce any knee movement

02/09/2026

🎯Single leg press

📊The single leg press is a unilateral lower limb strength exercise we use in rehabilitation and performance-based strength training, primarily working the quads and the glutes.

📍We commonly use it in the early part of mid-stage rehabilitation, particularly with those post ACLR, to bridge the gap between the isolated early-stage strength work and more demanding plyometric and field-based tasks.

👉It’s important to:
-Push through the midfoot
-Allow the knee to translate over the toes
-Control the descent
-Progress load as able

31/08/2026

🎯Split Squat Variation

📍This Bulgarian spilt squat variation includes a partial rep which increases the amount of time the quad muscles are under strain for.

👉This helps to create a greater stimulus to encourage an increase in muscle strength and size.

⚡It can be useful to help overcome a plateau in quad strength or to rebuild quad muscle mass following injury.

28/08/2026

🎯Band resisted SLR

📍The seated SLR with band resistance is a simple way of progressively loading the re**us femoris through hip flexion in a knee extension position. The band provides a controlled, externally resisted hip-flexion task.

👉It can be particularly useful in the early–mid stages of re**us femoris rehabilitation, building capacity and tolerance before progressing towards more demanding, lengthened and higher speed tasks.

📊It’s important to:
-Sit tall with back supported
-Keep the knee fully extended
-Control both the lift and the return
-Progressively overload the movement starting with nobody weight and progressing to band resistance

26/08/2026

🎯Improving shoulder external rotation function isn't just about building stronger muscles, it's about improving how your shoulder moves and functions overhead.

📊Better external rotation function can be a big cogwheel in overall shoulder mechanics, reduce unnecessary stress on the surrounding structures, and make overhead movements feel smoother and more efficient.

📍Mobility isn't just about how far a joint can move, it's about how much of that movement you can control. The thoracic spine & shoulder blade are two other big contributors when it comes to efficient overhead movement.

24/08/2026

🎯Knee Extension - Re**us Femoris Bias

📍The re**us femoris is one of the quad muscles, it crosses both the hip and knee joints and is commonly injured during sprinting and kicking.

📊When rehabbing a re**us femoris strain it's important to ensure that our exercise selection is specific to the re**us femoris to cause adaptation and increase strength. We have delved into this area in a great degree of detail in recent weeks around the publication of the Aspetar Re**us Femoris Pathway which has had a heavy influence from there Irish physio contingent there.

👉Reclining the seat or sitting in a reclined position on the knee extension as shown lengthens the re**us femoris muscle and therefore biases it compared to the other quad muscles.

21/08/2026

🎯Hamstring Rehab:

📊Developing strength into trunk flexion with rotation to the same side can help to build strength in a movement/position which can typically be vulnerable (a common mechanism of injury for some big hamstring injuries).

📍Within our rehab journey we want to create robust athletes and expose the body to a variety of positions and demands that reflect what needs to be done on the pitch (eg a forced tackle from behind when in an outstretched sprinting position).

⚡One can progress this exercise by adding more of a reactive element with an increase in speed.

19/08/2026

🎯Cable / banded long lever hip flexion

📍This long lever hip flexion exercise with the knee in extension is an important exercise outlined in the Aspetar Re**us Femoris Injury Rehabilitation Pathway management framework.

📊The re**us femoris muscle crosses both the hip and knee joint. Compound lifts such as the squat pattern don’t preferentially bias the re**us femorus muscle. This exercise specifically targets the re**us femoris muscle and prepares tissue for a return to kicking and sprinting, where it is most commonly injured and re-injured.

👉This is a progression from the short lever variation outlined in the pathway. The longer lever and maintaining the knee in full extension as the hip flexes increase re**us femoris demand and increases hip flexion torque.

🔴It’s important to:
-Keep the knee locked in extension
-Maintain an upright trunk position avoiding lumbar extension / anterior pelvic tilt
-Ensure movement comes from the hip
-Slow and controlled lowering

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