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Monday 8am - 8pm Tuesday 8am - 8pm Wednesday 8am - 8pm Thursday 8am - 8pm Friday 8am - 8pm

Carrigaline Physio

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Carrigaline Physio

Carrigaline Physiotherapy Centre. Established in Cork since 2000 as a centre of excellence for assessments. Thank you for taking the time to look at our page.

Established in Cork since 2000 as a centre of excellence for assessment and treatment of injuries providing physiotherapy, sport & holistic massages, personal training, pilates, sports physio and rehabilitation under the one roof. We hope you find it helpful and if you have any further queries please contact us and we’ll do our best to help.

27/03/2026

INJURY PREVENTION FOR ATHLETES

Injuries are one of the most common setbacks for athletes, often occurring when training loads increase or when the body isn’t fully prepared for the demands of the sport. The good news is that many injuries can be reduced with the right preparation and training approach.

Strength & Conditioning

Strong muscles help protect joints and absorb the forces created during sprinting, cutting, jumping, and landing. Exercises targeting the glutes, hamstrings, calves, and core are particularly important for improving stability and reducing injury risk. We can evaluate muscle strength and asymmetries using our handheld dynamometer in clinic.

Proper Warm-Ups

A structured warm-up such as the RAMP protocol (Raise, Activate, Mobilise, Potentiate) prepares the body for movement by increasing blood flow, activating key muscles, and gradually introducing higher intensity movements.

Gradual Training Progression

One of the biggest causes of injury is increasing training volume or intensity too quickly. Gradually building distance, speed, and workload allows the body time to adapt. It is important to gradually build up intensity and/or volume to let the body adapt.

Movement and Running Assessment

Small issues in running mechanics, strength imbalances, or mobility restrictions can increase stress on certain joints. Identifying and addressing these early can prevent common problems such as knee pain, shin splints, hamstring strains, and Achilles injuries.

Recovery

Rest, sleep, mobility work, and soft tissue treatment all play an important role in helping the body recover between training sessions and matches.
If you’re experiencing recurring injuries, returning from injury, or simply want to reduce your risk moving forward, a movement assessment and tailored programme can help keep you performing at your best.

Sign up for our Newsletter: https://mailchi.mp/carrigalinephysio/subscribe-to-our-newsletter

19/03/2026

CARRIGALINE PHYSIO IS NOW OPEN ON SATURDAYS

Book your appointment online at https://www.carrigalinephysio.ie/ to secure your appointment.

NEWSLETTER

Why Your Warm-Up Matters: Using the RAMP Protocol

Many people head straight into training or sport with a quick stretch or a light jog, but an effective warm-up should properly prepare the body for the demands ahead. One of the most effective and widely used approaches is the RAMP protocol, which helps improve performance and prepare your body for the activity you are about to perform, while also reducing injury risk.

R – Raise Your Heart Rate

The goal here is to raise heart rate, body temperature, and blood flow to the muscles. This can include light jogging, cycling, skipping, or dynamic movement drills for 3–5 minutes.

A – Activate Your Muscles

Next, activate key muscles that support movement and joint stability. Exercises such as glute bridges, mini band walks, calf raises, and core activation drills help “wake up” muscles that are often underused.

M – Mobilise Your Joints

This stage focuses on improving mobility in joints that will be heavily used during the session. Dynamic movements like lunges with rotation, hip openers, leg swings, and thoracic rotations prepare the body to move efficiently.

P – Potentiate Your Body

Finally, prepare the body for the intensity of the activity. This might include short accelerations, jumping drills, agility work, or faster tempo movements depending on the sport.
A proper warm-up should take 10–15 minutes and gradually progress from low intensity to sport-specific movements. Not only does it help prevent injury, but it can also improve power, coordination, and overall performance.
If you’re unsure whether your warm-up is preparing you properly for training or sport, a movement assessment can help identify areas that may need improvement.

Book your appointment with Mark online at www.carrigalinephysio.ie
Sign up for our newsletter : https://mailchi.mp/carrigalinephysio/subscribe-to-our-newsletter

13/03/2026

PREPARING FOR THE CORK CITY MARATHON – Run Smarter, Stay Injury Free

With the Cork City Marathon fast approaching, now is the perfect time to make sure your body is fully prepared for the demands of race day. Whether you're running the full marathon, half marathon, or 10km, proper preparation can make the difference between enjoying the race and struggling with injury or fatigue.
As an Athletic Therapist, I work with runners to optimise performance and reduce injury risk through a combination of strength & conditioning, running assessment, and recovery strategies.

Strength & Conditioning
Running places significant stress on the hips, knees, and ankles. Targeted strength work for the glutes, quads, hamstrings, and calves can improve running efficiency, reduce injury risk, and help you maintain form late in the race.

Running Assessment & Technique
Small changes in running mechanics, cadence, and stride can significantly reduce load on the joints and improve efficiency. A running assessment can identify areas that may be contributing to pain or limiting performance.

Injury Prevention
Many runners develop issues such as shin splints, knee pain, Achilles problems, or hip tightness during marathon training. Early assessment and management can prevent minor niggles from becoming race-ending injuries.

Recovery & Treatment
Sports massage, soft tissue therapy, and mobility work can help reduce muscle tightness, improve recovery between training sessions, and keep you feeling fresh during the final weeks of training.
With race day approaching, now is the ideal time to address any concerns and ensure you're in the best possible shape for the start line.

Appointments are suitable for

✔ Marathon, half marathon, and relay runners
✔ Runners managing injuries during training
✔ Anyone looking to improve running efficiency
✔ Athletes wanting to stay injury-free leading into race day

If you're preparing for the Cork City Marathon and want to give yourself the best chance of performing well and staying healthy, feel free to get in touch to book an appointment.

Book your appointment with Mark for personalised advice on
staying active and injury-free this spring.
www.carrigalinephysio.ie

14/01/2026

WELCOMING MARK QUEARNEY

Introducing our New Staff Member

Athletic Therapist Mark Quearney - BSc, ARTI, CAT

Mark has a Degree in Sports rehabilitation & Athletic Therapy (BSc). He is a Certified Athletic Therapist (CAT) with Athletic Rehabilitation Therapy Ireland (ARTI).
I am committed to helping individual meet their peak potential whether you are an athlete, someone aiming to live a more active lifestyle, trying to reduce injury / osteoporosis risk or recovering from surgery THR, TKR, ALC repairs.
What to expect from a session is a detailed assessment, hands on treatment, and an exercise programme.
He has been Head Athletic Therapist with Athlone Town FC and worked a varied MSK caseload in clinical private practice.
He has just returned from America where he was working with College Track & Field, and Sports teams.
He is available for team match cover, RTS assessment and Return to Fitness programmes.

Book now

https://carrigaline-physiotherapy-and-sports-injury-clinic.eu1.cliniko.com/bookings

03/12/2025

🎄CHRISTMAS OPENING TIMES 🎄

Resuming Normal Hours
Monday 5th January 2026
8am - 8pm

24/11/2025

GIFT CARDS

Available to buy in person or by phone

Tel: 021 437 6300

29/09/2025

POSITIVE AGEING WEEK 2025
September 26th - October 3rd 2025

"Physiotherapy can be used not only to get fit, but to help us stay fit. As we age, our body changes. Physiotherapy can help us reduce the impact of these changes and help you stay fit, healthy and independent. For example, your physiotherapists can;
• Advise on a healthy lifestyle that suits you
• Help you recover from a heart attack or stroke
• Help you to manage conditions such as arthritis, diabetes, or Parkinson’s.
• Provide exercises to promote strong bones and improve your balance and muscle strength
• Get you back on your feet after a knee or hip replacement
• Teach you how to get up after a fall

Physical Activity
You can play a key part in your story of successful ageing. Physical activity is a simple addition to your routine that will lead to lots of health benefits. In order to maintain or improve our physical health – regardless of age – we need to build physical activity into our daily routine. Ideally we need to reach 30 minutes per day most days. Physical activity can reduce your risk of developing a range of medical conditions. The more the better! Sometimes certain activities can become harder as we age. For example, walking can be difficult for some people, especially getting outdoors to your local shops for a pint of milk.
A Chartered Physiotherapist can work with you to find an activity that you enjoy and modify it so you can take part in it and reap the benefits! Physiotherapists can also advise you on how to use exercise designed specifically for you to maximise your ability and the benefit gained. By taking part in strengthening exercises you can maintain your bone and muscle strength giving you more resilience as you age."
Irish Society of Chartered Physiotherapists
Link in bio

26/09/2025

Sunday 28th September is National Walking Day

Whether it's a short stroll around the block or a longer walk in a nearby park, getting outside and moving is a great way to celebrate National Walking day.

Why not organise a walking event, such as a group walk or a walking tour of a local neighbourhood, park or amenity? This is a great way to get friends, families and neighbours involved.

Share and promote walking on social media: we’re asking everyone to spread the word about National Walking Day and share photos and stories of your walks to encourage others to get out and .

https://www.getirelandwalking.ie/nwd-2025

24/09/2025

World Cancer Research Day

"The world needed a moment to focus on cancer research. This is it.
“Cancer research needs us all”, our 2025 commitment
When patients, researchers, and healthcare communities come together, progress in cancer research moves faster. Together, we advance research that is meaningful, inclusive, and benefits all. Cancer is a shared, global, challenge – one that demands collaboration to spark the innovations that save lives."
worldcancerresearchday.com

22/09/2025

European Week of Sport, an initiative of the European Union, marks its 10th anniversary in 2025 - a decade of inspiring people across Europe to get moving. This year’s theme, Move More, Scroll Less, invites everyone to embrace an active lifestyle and healthier digital habits. Are you a regular athlete, a weekend walker, or just starting out? Whatever your situation, this is your chance to discover the physical, mental, and social benefits of being active.

Since 2015, the campaign has helped millions reconnect with movement, community, and well-being. In 2025, we celebrate a decade of impact with a special anniversary programme and stories of real people choosing to .

Be part of the movement and the conversation online with:

15/09/2025

NEW
MRI
REFERRALS!

Chartered Physiotherapists at our clinic are now able to refer
LAYA and IRISH LIFE AND HEALTH clients, where appropriate, directly for MRI.

21/08/2025

Wishing the LeavingCert Class of 2025 the very best of luck with their exam results.

Address

Killeagh
P43RF63

Opening Hours

Monday	8am - 8pm
Tuesday	8am - 8pm
Wednesday	8am - 8pm
Thursday	8am - 8pm
Friday	8am - 8pm

Telephone

+353214376300

Website

http://www.carrigalinephysio.ie/, https://linktr.ee/carrigalinephysio

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