O'Donovan Pain & Injury Clinic

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O'Donovan Pain & Injury Clinic I help people of all ages overcome pain, recover from injury, and regain confidence in their movement.

Simple, honest and evidenced based hands on treatment and exercise based rehab

Pillar four: stress. 🧠A nervous system that's stuck "on" keeps muscles guarded and slows healing down. Recovery needs re...
08/09/2026

Pillar four: stress. 🧠

A nervous system that's stuck "on" keeps muscles guarded and slows healing down. Recovery needs real downtime — not just rest days on a training plan.

✅ Build in actual downtime, not just rest from training
✅ Slow breathing, time outdoors, less doomscrolling
✅ Chronic stress and chronic pain feed each other

That's the series — sleep, food, load, stress. Get those sorted first, and treatment becomes the next best step, not a substitute for them.

📍 Donnybrook, Cork
👉 Ready to start your plan? Link in bio

Pillar three: load management. 🏋️If the activity that caused the injury doesn't change, the injury doesn't get much of a...
01/09/2026

Pillar three: load management. 🏋️

If the activity that caused the injury doesn't change, the injury doesn't get much of a chance to change either. This doesn't always mean stopping completely — usually it means adjusting.

✅ Reduce the load — don't just push through it
✅ Modify, don't always fully stop
✅ Build volume back up gradually, not all at once

📍 Donnybrook, Cork
👉 Link in bio to book

Pillar two: nutrition. 🍽️Recovering tissue needs raw materials to rebuild with. If meals are irregular or protein is an ...
25/08/2026

Pillar two: nutrition. 🍽️

Recovering tissue needs raw materials to rebuild with. If meals are irregular or protein is an afterthought, you're asking your body to repair itself without giving it much to work with.

A few basics that help:
✅ A protein source at each meal
✅ Don't under-eat while you're rehabbing an injury
✅ Hydration matters more than people think

📍 Donnybrook, Cork
👉 Link in bio to book

Pillar one: sleep. 😴Most of your tissue repair happens while you're asleep — not on the treatment table. If sleep is pat...
18/08/2026

Pillar one: sleep. 😴

Most of your tissue repair happens while you're asleep — not on the treatment table. If sleep is patchy or inconsistent, recovery slows down no matter how good the rehab plan is.

Small changes that actually move the needle:
✅ Consistent sleep & wake time
✅ Cool, dark, screen-free room
✅ Treating sleep as part of the plan — not an afterthought

📍 Donnybrook, Cork
👉 Link in bio to book

The best recovery tool isn't in my treatment room. 🙌It's what you do with the other 23 hours of your day. Sleep, food, h...
12/08/2026

The best recovery tool isn't in my treatment room. 🙌

It's what you do with the other 23 hours of your day. Sleep, food, how much load you're putting through the injury, and how stressed you are — all of it matters more than people expect.

Over the next few posts I'm breaking down the 4 things that make the biggest difference to recovery, before treatment ever comes into it. First up: sleep.

📍 Donnybrook, Cork
👉 Book your assessment — link in bio

Big fan of anyone who plays club GAA, trains BJJ, chases a 5-a-side ball around on a Tuesday, or just wants to keep up w...
03/08/2026

Big fan of anyone who plays club GAA, trains BJJ, chases a 5-a-side ball around on a Tuesday, or just wants to keep up with the kids without their back seizing up.
That's exactly who we built this clinic for.
Now based in Donnybrook, Cork, O'Donovan Pain & Injury Clinic offers hands-on orthopaedic treatment and rehab that actually fits around your life — not the other way around.
Give us a shout if there's something you've been putting up with. Let's sort it.
📍 Donnybrook Commercial Centre, Cork 📞 089 653 8367 (call/WhatsApp) 👉 Link in bio to book

Tag someone who's been "meaning to sort out" that shoulder/knee/back for the last six months 👀We all know one. Sometimes...
27/07/2026

Tag someone who's been "meaning to sort out" that shoulder/knee/back for the last six months 👀
We all know one. Sometimes it's ourselves.
The longer a niggle sits there, the more it tends to change how you move without you even noticing — until suddenly everything feels tight and awkward. Sorting it early is always easier than sorting it after it's gotten worse.
If that's you (or someone you just tagged), we're based in Donnybrook, Cork and we'd genuinely love to help.
👉 Book a session — link in bio

First time booking a session with someone new is always a bit "what actually happens here?" — so here's the honest break...
20/07/2026

First time booking a session with someone new is always a bit "what actually happens here?" — so here's the honest breakdown:
1️⃣ We chat through your symptoms, history, and what you want to get back to doing 2️⃣ A proper physical assessment — no guessing games 3️⃣ A clear explanation of what's actually going on (in plain English, promise) 4️⃣ Hands-on treatment to get things moving 5️⃣ A simple exercise plan you can actually stick to
No six-week "just rest it" speeches here. Just a straight plan to get you back to normal.
📍 Donnybrook, Cork | 📞 089 653 8367 👉 Book in — link in bio

Not sure if we can help? Here's a quick list of what walks through our door most weeks:✅ Back & neck pain ✅ Knee, hip, s...
13/07/2026

Not sure if we can help? Here's a quick list of what walks through our door most weeks:
✅ Back & neck pain ✅ Knee, hip, shoulder & ankle issues ✅ Sports injuries (hurling, rugby, GAA — we see it all) ✅ Sciatica & nerve pain ✅ Muscle strains & ligament sprains ✅ Post-injury or post-surgery rehab ✅ General aches from sitting at a desk all day
Basically — if it hurts to move, we probably deal with it. No judgement, no jargon, just a clear plan to get you sorted.
📍 Now treating in Donnybrook, Cork 👉 Book your assessment — link in bio

Ever try to explain a dodgy knee to someone who's never had one? Yeah, doesn't go well. 🦵I'm Shane, Orthopaedic Therapis...
06/07/2026

Ever try to explain a dodgy knee to someone who's never had one? Yeah, doesn't go well. 🦵
I'm Shane, Orthopaedic Therapist here at O'Donovan Pain & Injury Clinic — now seeing clients in Donnybrook, Cork (Oceanic Jiujitsu building). I've broken, strained, and tweaked most of the usual suspects myself over the years between hurling, rugby, BJJ, and pretending I know what I'm doing on a golf course. So whatever's holding you back, I've probably been there.
If you're carrying a niggle that just won't shift, or you're fed up being told to "just rest it," let's have a look and get you moving properly again.
📍 Donnybrook Commercial Centre, Cork 📞 089 653 8367 👉 Book online — link in bio

Address

Oceanic Jiujitsu, Donnybrook Commercial Centre
Cork
T12WKX4

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 6pm
Saturday 8am - 12pm

Telephone

+353896538367

Website

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