Warm up/ Cool Down

What is involved in a warm up and Cool down?


With any new year brings new year resolutions, new goals, new promises and more interest in getting fit and being active.
This increase in activity leads to an increase in risk of injury to the muscles and joints in the body. In order to reduce this increased risk of injury it is important to perform a good warm up and cool down along with your chosen activity.
A good warm up and cool down is recommended to loosen out muscles, make joints flexible and reduce this increased risk of injury.

Warm Up

Muscle stiffness is thought to be directly related to muscle injury and therefore the warm up should be aimed at reducing this muscle stiffness.

Warming up should at least consist of the following:
•5 to 10 minutes jogging – to increase body temperature
•10 to 15 minutes dynamic stretching exercises – to help reduce muscle stiffness
•10 to 15 minutes general and event specific drills – preparation for the session or competition
Cool Down

Cooling down should consist of the following:
•5 to 10 minutes of jogging/walking – this helps to decrease the body temperature and remove waste products from the working muscles
•5 to 10 minutes static stretching exercises

Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness. Static stretching exercises do not reduce muscle stiffness.

Static stretches are more appropriate to the cool down as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement. These stretches should be held for approximately 10 seconds.

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Going Skiing?


female skier skiing downhill with sun and mountains.

Here is a comprehensive SKI WORKOUT for you-

Make the most of the time you have before you go to the slopes and get your muscles ready- in terms of endurance, strength, injury prevention and misery avoidance. If you don’t already have a regular exercise routine, it’s not too late to start one. Plus, knowing you’re doing it in order to enjoy your ski holiday will help keep you motivated.

These exercises are designed to help strengthen the muscles used in skiing – legs, abs, back, shoulders and arms.  It also challenges your balance, core strength and stability–all things that are challenged in skiing.

It is recommended to perform this routine 2-3 days a week on non-consecutive days or add some of the exercises to your usual workouts. Aim to perform each exercise for 1 minute and repeat the whole circuit 2-3 times.

Squat with Front Sweep Stand with feet hip-width apart and hold a medicine ball or dumbbell.   Squat as low as you can (knees behind toes and abs contracted) and touch the ball to the floor.  Press through the heels to press back up while sweeping the weight up and overhead.  Keep the movement controlled and try not to use momentum. nh  n

Pushups/Side Planks        In pushup position (on knees or toes), perform one pushup.  As you come up, shift weight to left arm, twist to the side while bringing the right arm up towards the ceiling in a side plank.  Lower the arm back to the floor for another pushup and then twist to the other side.

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Lunge On The Ball Prop right shin on a ball (or step) behind you and bend front knee, slowly lowering into a lunge.  Squeeze through the heels to raise back up, making sure knee is behind toe and torso is straight, abs in.  Adjust the ball as needed to keep your knee behind your toe.  Add dumbbells for more intensity.


Side to Side Lunge Stand with feet wide, toes out slightly, holding weight at chest level.  Lunge to the right, bending the right knee (keeping that knee behind the toe) and touching the weight to the floor while keeping the abs engaged, torso straight.  Press back to start and lunge to the left, touching the ball to the floor.  Take your time and try not to use momentum.

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BOSU Squat Jumps Stand in front of BOSU Balance Trainer or, if you don’t have one, a step or low bench.  Bend the knees and, keeping the body very low, jump onto the BOSU with both feet, landing in a squat with soft knees.  Step down and repeat, moving as quickly as you can.


One-legged Balance with Tricep Kickback               Stand on right leg taking the left leg straight out behind you, both leg and torso parallel the floor.  Bring the right elbow up next to your torso while holding a weight and, maintaining your balance, extend the elbow until the arm is straight by contracting the triceps.  Maintain this position for all kickbacks and then switch sides


Ski Jumps Stand with feet together.  Bend the knees and jump to the right as far as you can–think of jumping laterally rather than vertically.   Land with soft knees and immediately jump laterally to the left.  Repeat.

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Back Extension Lie facedown with ball under your hips and lower torso.  On toes or knees and with hands behind the head, lift chest off the ball, bringing your shoulders up until your body is in a straight line.   Lower & repeat


Ball Rollout           Place your arms on the ball, parallel to one another.  Pulling your belly button towards your spine and tightening your torso, slowly roll forward until your chest touches the ball.  Keeping form, slowly pull your body back using your arms and abdominals.  Don’t collapse as you roll forward!

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Workout taken from
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Pre Season Training

  • Are you returning to sport after time out (or the Winter)?

  • Have you ongoing injuries that just wont go away?

  • Do you want to get a head start  (from everyone else) with your pre-season training?

Before you start back into your training why not have a Function and Mobility Screening done to give you an insight into what areas you need to place more emphasis on and what techniques or exercises would help improve your preseason fitness.

Function and Mobility Screening  th4ZF94EUA

Functional screening is a process widely used in most sports, at all levels, to provide both athlete and coach with an indication of joint mobility, muscular symmetry and stability and details of the motor pattern present.

The Function and Mobility Screen used here in PhysioFit Kildare is an adapted form of the widely known Functional Movement Screen (FMS). There are 10 tests as opposed to the 7 used in the FMS test. These tests identify movement competency for strength, stability and mobility. Along with the 7 tests used in the FMS, a further 3 dynamic movement tests are also included. These additional tests incorporate movement patterns represented in various sports. Each test is graded through a 3 point scoring system (similar to the FMS test) and a total out of 30 is given at the end. Each of the 10 tests have a different purpose and identifying component. The higher the score the better the function and mobility of the athlete.

The Function and Mobility Screen is aimed to identify asymmetries and areas of weakness in the athlete and then give concise instructions, exercises and advice on how to alter these issues and better the biomechanics of the limb involved.

Phone the clinic today on 087-4398157 to make an appointment to organise a Screening test.

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Wall of fame- London Olympics 2012


Having set up my new clinic in September in my hometown Maynooth, I had to think of decorating the reception room. I wanted to dedicate a wall to memories and achievements which I have achieved throughout my career, both on and off the field, and also to put up snaps of family and friends and their achievements. The wall very quickly filled up and I think I will need to look into a clinic extension to keep expanding this collection!!

aaaFirst up on my wall are my photos and memorabilia from when I physio’ed at the London Olympics in 2012. This was a great opportunity to work with elite athletes, competing at the top of their level.

In 2010 I registered to volunteer for the Olympics and, following a lengthy application processes and several interviews I was asked to come on board as a volunteer physiotherapist for the Olympic games. I was so excited to be part of the games, I happily travelled to London on several occasions to undertake the mandatory training workshops on policies and procedures. The British do like to have a policy and procedure for everything so this training was detailed and lengthy.

In January 2012, I received the all-important email telling me which area I was to be working in and in big bold letters the word Boxing was written. This was where I was to be stationed for the entire 2 weeks of the Olympic Games.IMG_0014 Even though I had no direct experience with the sport of Boxing I was so excited to take this opportunity. Especially as this would be the most iconic venue for all Irish fans (with the best chance of medals) at the Games – and how lucky was I to have a front row ticket, practically in the Irish corner!!

The Boxing Games took place at the Excel Centre in London and it was to be 1 of 7 sports that would be performed there during the 2 weeks of the Games. Other sports included fencing/ judo/ wrestling/ table tennis/ taekwondo and weightlifting which I had a free backstage pass to all these sports and could literally walk around the warm up and competition areas at my leisure. Looking back, it was such an amazing experience.

Boxing was the only sport in the entire Games that the medical staff of the London Games had to perform compulsory examination to each athlete after every bout. So I had a great time in the medical room watching boxers arrive every 15 minutes to get the full head, hand and body check from the doctors. 192076_947883632046_26243432_oThis gave me time to meet and greet all the elite boxers and in particular the IRISH team which included heroes like Darren O Neill, Michael Conlon, John Joe Nevin, Adam Nolan, Paddy Barnes and Katie Taylor.603578_946910098016_1337536534_nI also had the privilege to meet other iconic celebrities like Sonia O Sullivan, Michael Carruth, Marty Morrissey and even the great Lennox Lewis himself.

Working at the games was such an amazing experience. To be able to say I was there when the Irish flag was raised for 1 GOLD (Katie Taylor), 1 SILVER (John Joe Nevin) and 2 BRONZE (Michael Conlon and Paddy Barnes) Olympic medals and hear the national anthem being played across the arena was just an all out monumental time and proud time to be IRISH.images

After the Olympic Games I got a 2 week break where I returned home for some R&R before I travelled back to London and spent 10 days working at the Paralympic Games. During these Games I was stationed in the Polyclinic (medical centre) in the Athlete Village. Here we were inundated with Athletes who had no medical staff travel with them for the Games. I remember one athlete in particular arrived up to me and had just torn his calf quite significantly. He was a triple jumper and had 2 days until competition started. He demanded to be fit to compete as he was the world champion and wanted to get the Olympic title to go with it. I knew how important the competition was to him so I made certain I treated him 3 times every day until his competition and to my delight we got him to the starting line and I knew then that the role of a physiotherapist is not only working with the gold medallists but to ensure every competitor makes it to the starting line ‘fighting fit’!

That summer of 2012 will always remain one of my fondest sporting memories; when I had the opportunity to work with elite athletes in the Olympics and Paralympic Games and most importantly to me – watch Katie Taylor electrify the Excel arena on her way to winning gold.

It was an unreal experience and one which I can only really believe happened when I see the pictures on the clinic wall. Next time you’re in the clinic for treatment have a look at the wall and see which faces you recognise ….


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Tennis Elbow

Tennis Elbow /lateral epicondylitisTennis_elbow_lg

This is a very common condition seen on the outer aspect of the elbow, where tenderness and pain are present.

Activities such as lifting, gripping, opening jars and twisting the forearm are generally painful.

It is very commonly linked to playing tennis because it is due to the rotation of the wrist and the grip involved in holding the racquet.

However most people who present with this complaint don’t play tennis at all but develop the condition from activities such as gardening, housework, decorating or playing a musical instrument.

If your elbow pain is caused by strenuous or repetitive activity, then you should avoid that activity until your symptoms are gone.

Ice the elbow with an ice pack for 10 mins on, 10 mins off- perform this several times as day as tolerated

Take anti-inflammatory tablets if pain is persistent

If pain doesn’t start to settle down by avoiding aggravating activity, icing and/or taking anti- innflammatories then contact your local physiotherapist for a consultation

Manual treatment for tennis elbow is very effective, however the earlier it is treated the better the outcome



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Run for Mum


I am proud to help out, sponsor, support and part take in this annual event for a special person and great cause. This is the 6th annual 3K fun run / walk organised by the family and friends of the late Deirdre Cusker in her memory.
The event aims to remember all victims of suicide while raising vital funds for Pieta House and promoting the message that there is help out there and that it’s always OK to talk!

Run For Mum has grown from a small gathering of family and friends to a large community event with over 600 people taking part last year, so come join us, whether you can sprint or crawl 3K, it’s a bit of craic and an excuse to work off those Christmas over indulgences 🙂

It’s 10 euro on the day (or whatever you can afford!)
All are welcome, so please spread the word far and wide, prizes on the day and refreshments afterwards.

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Welcome to our new website.

We would really like to welcome you to our Physio Fit Kildare website. Thank you for clicking on to have a look, we hope you enjoy your visit and look forward to meeting you soon. If you have any  questions regarding anthing you see on the site please do not hesitate to contact us. If you are looking for something in  particular, please do not hesitate to make contact. We look forward to hearing from you!

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