KONPT
Killian O'Neill Physical Therapy
B.Sc. Applied Health Science
IAPT Member
ITEC Qualified
Ballsbrid
30/10/2022
I will be continuing the Dublin marathon special offer till the end of next week as a well done to everyone who took part.
Just message me if you would like to avail of the offer!
26/10/2022
DUBLIN MARATHON SPECIAL OFFER
For the rest of the week, I will be offering a discount on 1 hour massages for marathon participants.
If you’re taking part in the Marathon just show proof of registration and you can avail of the offer - 1 hour massage for €50
Good luck to everyone running!
01/06/2022
Special day
All in aid of a great cause
23/03/2022
Dam good time
REHAB - SIDE LYING HIP ABDUCTION
In this video I’m demonstrating side lying hip abduction. This is a great exercise for any hip rehab, prehab or to include
In this video I’m demonstrating a Deadbug. This is a great exercise for strenghtening your lower back and core after an injury or at any stage. While performing the exercise try and push your bellybutton into your spine and keep your lower back as flat to the ground as possible. Try this exercise for 6-12 reps on each side. Turn the sound on and listen to the cues. Enjoy!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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REHAB - DEADBUG
In this video I’m demonstrating a Deadbug. This is a great exercise for strenghtening your lower back and core after an injury or at any stage. While performing the exercise try and push your bellybutton into your spine and keep your lower back as flat to the ground as possible. Try this exercise for 6-12 reps on each side. Turn the sound on and listen to the cues. Enjoy!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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I guess it’s about time I get back to posting some rehab videos!! I hope everyone has been keeping well! Big thanks to .ie for letting us use his gym and to for shooting and editing the videos , Sean provides a brilliant service!
Here are some Superman’s. A great exercise for early stage back rehab, this one will target the lower back to be more specific. Turn the sound on and listen to the cues. Enjoy!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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26/10/2020
I will remain open during the level 5 restrictions as I am classified as an essential service so if you’re suffering with any injuries, niggles or pain please get in touch!
If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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CALF & ANKLE REHAB - TIP TOE FARMERS WALK
This exercise is a great way to strengthen your calf and ankles. You have to deal with carrying a load while moving so it gives your bday plenty of stimulus and your brain plenty to think about too! Mark out a course about 5-10 pop up onto your tip toes and walk, if this is too easy then make it longer or shorten it if it’s soo hard. Work to fatigue not failure and enjoy!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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ANKLE & CALF REHAB - BENT LEG CALF RAISE
The bent leg calf raise is a great exercise, it works your Soleus which is one of the two main muscles that make up your calf. Try it for 10-15 reps on each leg for 3/4 sets. Work to fatigue not failure and enjoy!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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23/08/2020
“¿Cómo se llama?”
“I’m an alpaca you idiot”
CALF & ANKLE REHAB - DOUBLE LEG CALF RAISE WITH SINGLE LEG ECCENTRIC
This is a great option if you find the double leg calf raise isn’t making you wilt hard enough. You come up on both legs and then come back down on the affected limb. Come down with a really slow and controlled eccentric, over 3-5 seconds. Try this for 8-12 reps for 3 sets. Work to fatigue not failure and enjoy!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
CALF & ANKLE REHAB - CALF RAISE
This video is a double leg calf raise. A great exercise that should be the corner stone if all calf and ankle rehab. It’s important to reach full range on this exercise so really try and get as high as you can onto you toes to get that full range out of your calf. Try it for 8-12 reps and 3 sets, work to fatigue not failure and enjoy!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - SINGLE LEG STEP DOWN
The single leg step down is a great exercise to use in knee rehab. It allows you to work on strength and balance at the same time. You want to slowly squat down until the heel of the free leg touches the floor, ideal with a 3-5 second eccentric. Try to avoid the knee falling in towards the midline of the body too much. Repeat this for 8-12 reps. Work to fatigue not failure and enjoy!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - PELVIC DROP
Here’s another great option for knee rehab, it’s another glute strengthening exercise. You want to imagine your pelvis is a bucket of water. Tip the water out, bring the bucket back and repeat. It can be a little tricky at first but you’ll get the hang of it. Try it for 8/12 reps x 3/4 sets
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - STEP UP & STEP DOWN
Nice and simple exercise here that when executed correctly can be really beneficial. Make sure your step up and step down with the same leg on each rep to get the full benefits of the exercise. Aim for 8-12 reps on each leg for 3/4 sets. Work to fatigue not failure. Enjoy!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - HALF LUNGES (45°)
This is a great option to use when strengthening the knee joint. If you find I’d painful doing a full lunge, try this half lunge. If you can strengthen your knee in this limited range of motion it will leave you in a better position for when you’re able to perform full pain free lunges again. Try is for 3/4 sets of 8-12 reps. Work to fatigue not failure. Enjoy!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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This mobility routine is slightly more upper body focused but is still a total body mobility routine. You will need a dowel or a sweeping brush will work perfectly as well, this will be used for shoulder mobility. Enjoy!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - WALL SLIDE
Here’s a great squat option if your not ready for body weight squats yet but are finding wall sits too easy. Squat down to roughly 60° but if that’s too painful work within your pain free range of motion, if it’s too easy squat a bit deeper. Try it for 3/4 sets of 8-12 reps. Work to fatigue rather than failure. Enjoy!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - ABDUCTION & EXTERNAL ROTATION ISOMETRIC
This is another great isometric option to strengthen the hip. As I said in previous videos it’s important to strengthening the muscles of the joints above and below the injured body part. Try this out for 10 x 10 second holds. Work to fatigue not failure. 👍
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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30/06/2020
SPORTS MASSAGE SPECIAL OFFER
As I said on my story yesterday to celebrate the reopening of gyms I’ll be running a special off on all sports massages or soft tissue treatments.
Usually priced at €60 for an hour and €30 for half an hour I will be dropping the prices to €50 for an hour and €25 for half an hour.
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - ISOMETRIC SIDE LYING HIP ABDUCTION
This is the isometric version of the exercise from the last video. Isometrics are a great option you can utilise in rehab. Try 10 x 10 second holds.
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - SIDE LYING HIP ABDUCTION
This exercise is another great option when trying to strengthening the glutes medius in the early stage of rehab. Really squeeze your bum at the top of the movement, hold it there for a few seconds and slowly lower it. You should be working to fatigue but not failure. If you can’t work to fatigue try it with a mini band or an isometric hold.
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - CLAMSHELLS
Continuing on with strengthening the hip joint for knee pain, the next exercise we have are clams or clamshells. A great option for strengthening the glute medius. Give it a go and let me know if you like it.
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - STANDING MINI BAND MARCHES
The standing mini band march is a great option to use when strengthening your hip flexors. Listen to the video for the tips and tempo. Try it for roughly 8-12 reps for 3/4 sets. Let me know how you get on!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - LYING MINI BAND MARCHES
Here is a progression from yesterday’s supine SLR. If you tried the the supine SLR and found it too easy why not give this mini band version a go. Mini bands are a great option for adding load to any body weight exercise that has become too easy. It’s important that we don’t under load people during their rehab as well. Give it a go and let me know how you get on!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - SUPINE STRAIGHT LEG RAISE
Here’s a great exercise to use when trying to strengthen the knee. The SLR will strengthen your hip flexors and if these muscle are good and strong the others muscles in your quads may have to deal with less load which could have contributed to your knee pain in the first place. So give these a go if your experiencing knee pain and let me know if they help!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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15/06/2020
*COMPETITION TIME*
To celebrate the reopening of my clinic I’ve decided to run a competition.
I’m giving away two treatments and a KONPT T-Shirt to three lucky people.
To be in with a chance of being one of the competition winners all you have to do is
1. Follow my page
2. Like this post and tag three friends
3. Share this post to your story
I’ll be announcing the three winners next week so best of luck to everyone who enters. Get sharing, liking and commenting.
Cheers,
Killian
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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I wanted to make a short(ish) video on what you can expect a treatment to look like for the new future. Clients will also be asked a series of screening questions relating to COVID during their consultation.
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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RUNNERS KNEE REHAB - ISOMETRIC KNEE EXTENSION
Here’s a great option to help with knee pain. It’s an isometric so it should be used within your pain free range of motion where you can build a base of strength without pain. Try it for 20-30 seconds for 2-4 sets. Let me know how you get on!
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If you have any questions please feel free to get in contact with me comment, DM, email, text, WhatsApp or call!
Email 📧 :[email protected]
Phone 📱 :0861681345
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