1fitteam

Injuries are part of Sport:

Let’s talk about the ACHILLES HEEL!!

🔥ACHILLES PAIN ISN’T JUST ABOUT THE ACHILLES HEEL

Your body is connected through fascial slings & kinetic chains that transfer force from the ground up 👣⬆️🧍

That means pain in the Achilles can be influenced by issues BOTH above and below the tendon ⚡

👣 foot positioning
🦵 calves
🦿 ankle mobility
🍑 Glutes
🧍 trunk control
💨 Reduced hip mobility
🏃 Inefficient running mechanics
💪 Upper body restrictions

…all can increase strain on the Achilles tendon 💥

The posterior fascial sling connects:
👣 Plantar fascia
⬆️ Calves
⬆️ Hamstrings
⬆️ Glutes
⬆️ Lower back
⬆️ Upper back & neck

When one area isn’t doing its job, another area compensates 🔄
Over time, the Achilles often becomes the “victim” of poor load transfer ⚠️

💡 True rehab means treating the FULL chain — not just rubbing the sore spot!!! 👀

✅ Strengthen the feet
✅ Build calf capacity
✅ Improve hip & glute strength
✅ Restore mobility and don’t ignore the upper body👀
✅ Train whole-body movement patterns🔑

Your Achilles is part of a system — treat it that way 🙌

SportsTherapy InjuryPrevention StrengthTraining KineticChain RunningRecovery SportsMedicine

Golf 26 Spain

Epic few days golf, Sunshine and banter in Spain. Unbelievable trip with legends 🏌️‍♂️🍻🌞

Injury resilience and sprint foundations⚡️

Low level plyometrics = the underrated secret to moving better, feeling stronger, and staying injury-free 💥

Think small hops, skips, pogo jumps… not max effort, just quality movement. These build:
✨ Tendon strength
✨ Joint resilience
✨ Better coordination
✨ That “springy” feeling in your step

You don’t need to go all-out to get athletic benefits. Consistency > intensity.

Add them into your training:
🔹 Pogo jumps
🔹 Single leg hops
🔹 Skipping variations
🔹 Low box step-offs
🔹 Line hops

Train your body to absorb and produce force efficiently… and you’ll move better in everything you do ⚡️

TrainSmart

Groin pain holding you back? It might not just be a “muscle strain.” ⚠️

Osteitis p***s is often a story of overload + imbalance — where mechanical tension, energy flow and fascial connections all intersect 🔗

When the pelvis is under repeated stress (running 🏃‍♂️, kicking ⚽, sudden direction changes 🔄), tension builds across the p***c joint. But here’s the deeper layer 👇

•Mechanical tension → Overactive adductors + underperforming stabilisers create constant pull on the p***c symphysis 🧷
• Fascia→ The body is one continuous web 🕸️ Tightness in the inner thighs, lower abs, or even the diaphragm can transmit strain into the groin region
• Meridian lines → In TCM, the liver + kidney meridians pass through the groin ⚡ Stagnation here can reflect deeper imbalance
• Energy flow → Pain isn’t just structural; it can signal disrupted movement, breath, and internal rhythm 🌬️

Healing isn’t just “rest and strengthen.” It’s about restoring balance ⚖️

✓ Reconnecting co-ordination signals🧠
✓ Rebuild strength in the core, glutes, and pelvic stabilisers 🍑
✓ Release fascial restrictions through targeted mobility 🧘‍♂️
✓ Reconnect breath + movement to improve energy flow 🌊

Your body doesn’t work in isolated parts — and neither should your rehab 🔄

If your groin pain keeps returning, it may be time to look beyond the surface 👀
Start your Re-Build 🔗 in bio

Gaa Education

Sundays in Thurles, GAA education and Irish Culture
Full house, Sun out and a great day out 🌞🔴⚪️

Hamstring Injuries in GAA
Not a coincidence 👀

Hamstring injuries in GAA aren’t just “tight muscles” — they’re a full body chain of events full of tension

Your hamstrings sit right in the middle of the Superficial Back Line — a sling that runs from the sole of your foot all the way up to your head.

Foot → calf → hamstring → glutes → back → neck.

That means every sprint, kick, puck, Hit or sudden change of direction is loading that entire chain — not just the hamstring.

Now add GAA-specific demands 👇

⚡ High-speed running
Hamstrings act like brakes at top speed. If there’s stiffness anywhere in the chain (calf, Achilles, back), the hamstring takes the hit.

💥 Upper body contact
A shoulder or contact from behind while you are already off your feet doesn’t just affect your upper body — it travels through the system. That force has to be absorbed somewhere, and often it lands right into the posterior sling.

🚨 The result?
A system overload — not just a local strain, the sling doesn’t fire, you stop sharing the load, upper-lower body imbalances and something has to give

👉 Treat the pain, Find the source,
TRAIN THE CHAIN🔥

Because in GAA, your hamstring isn’t working alone — it’s part of a foot-to-head sling under constant pressure.

Match Recovery

Top work this morning from combining Microcurrent treatment with Strength work to enhance recovery 🤝
✅ reduce inflammation
✅ increase blood flow
✅Boost ATP
✅Recover faster

For all your knocks,niggles, Strength & Conditioning, Pre game prep or post game recovery book in through the 🔗 In bio or send a DM

Ballintotis 4 Mile Road Race: 🏃🏻‍♀️💨

Booked in for the Ballintotis 4 Mile Road Race????
➡️Get your discount 15% on treatment to freshen up and RUN YOUR PB

WHY?
Be race ready and get the most out of your training.
There is no reason to have persistent shin pain, achy knees or tight calf muscles hindering training. Take action instead of hoping!! RUN QUICKER

✅Boost your ATP with MICRO-CURRENT
✅ Get a Mitochondrial RE-CHARGE to boost energy levels
✅ Rebalance your body with strategic exercise
✅ Reduce inflammation
✅ Feel lighter
✅Run quicker

Rehab&athletic performance Midleton

This will be my new office at Knockgriffin park

For all Injury treatments & Athletic performance training.

➡️DM to make a booking for next week as my website is under construction 🤣
✅ If you have ongoing niggling injuries this is for you
✅ If you have acute or dealing with chronic pain it’s for you
✅ if you aren’t making progress on your current rehab it’s for you
✅ If you want to boost your performance it is for you

Family and Building New

Building new steps, never ending processes to get through, Everyone keeps striving

Jan/Feb adventures or some of! Singapore-London-Ireland