Force Plates / Force decks are a training and medical device used to measure force produced during movement and exercise. Commonly used in research settings to assess movement and strength, there are various companies who supply these devices.

In Ireland, the VALD ForceDecks are in use in some of Ireland’s top orthopaedic and sports medicine centres, as well as professional sporting teams. This technology is something that Nathan has been using through professional rugby teams over the past few years.

In January 2025, this exciting technology will become available for use with clients at Donnybrook Sports Medicine. This investment will enable data tracking with progression of rehab and guide decision making for return to play / exercise progression / referral for further evaluation etc.

In addition to the performance measures which can be measured as part of a physiotherapy session or specific testing appointment, VALD technology also incorporates an exercise prescription app which will be available for clients to download, complete exercise programs and track results of ForceDeck testing.

If you are interested in this technology and how it can guide your rehab or enhance your sports performance – please reach out via email or phone call to discuss. Appointments can be booked here.

Good job! You are thinking about returning to training or increasing your physical activity - taking the first steps can be easy! While getting back to activity (walking / sports / physical work etc) can be intimidating, this short blog will summaries three essential tips that will help you to return to training with a simple plan.

1. Progressive Training

2. Warm Ups

3. Recovery Hacks

We have all heard the phrase ‘you have to walk before you can run’, but how can we progress our training at the right pace? If starting out on a return to exercise, it is best to complete regular lower intensity training (for example 20-30 mins, every second day) throughout the first week. A good rule for progressing your training is to add about 20% to your overall training, week by week. Twenty minutes will become 45 minutes, within one month!

Start your exercise with a short warm up. This does not need to be complicated (and should not be focussed on stretching!). The best way to warm up your body, is to complete short sets of exercises, which use the muscles you are going to exercise. The target is joint movement, and increasing your heart rate (warming UP!). A great full body warm up is 3 sets of 10: squats on the spot / push ups (can be from knees) / lunges. Spend about five minutes getting through these and then progress with your exercise!

Recovery is key to feeling the benefits of exercise. There are a lot of useful gadgets and supplements that can help to add ‘the 2%’ - but don’t make the mistake of forgetting about the easy 80%. Our bodies need time to rest and repair after exercise, this happens through sleep, hydration, nutrition and load management. If you focus on planning your training load through the week; replacing lost fluids; eating nutrient rich foods and getting the sleep that your body needs, you will already cover the most important 80% of recovery strategies!

Watch this space for more detailed blogs on these topics.
If you would like to stay informed - you can also sign up below for a quarterly newsletter: