2nd May 2020

The Mardyke Arena UCC have teamed up with The Echo for our new campaign ‘Keeping Cork Healthy’ series to give the Cork community weekly tips on how they can stay fit and healthy during this lock down period.

In this edition,we launch the start of The Physio Corner, where the Chartered Physiotherapists at the arena clinic will be giving weekly advice. In addition, we hear from Cork native Shane Lehane, now living in Melbourne, you will find family games that can be played at home, a healthy smoothie recipe from Mary Carmody and tips from boxer Gary ‘Spike’ O’Sullivan…..

Surviving the lockdown; the pitfalls of exercise and gardening!

FROM a physiotherapist’s perspective, one of the positives from the current global Coronavirus pandemic is that I see increased numbers of people out walking, running and cycling, writes Joe Normoyle, Chartered Physiotherapist at the Mardyke Arena UCC clinic.

This can only be positive in the short and long term if we maintain these activity levels.

I’ve also noticed that home renovations and gardening is now back in vogue! Well, there’s not much else to do to keep ourselves entertained during lockdown!

However, not to put a dampener on our new found love of exercise and green fingers, but injuries can and do happen with both. Generally, this is due to either:

1. Doing an activity that we’re not used to doing, and/or,
2. Increasing our activity levels too much, too soon.

Both of the above ‘mechanisms of injury’ leads to an overload of stress/strain on structures in our bodies.

This can be acute overload such as a sudden movement (lifting a plant pot) or chronic overload such as a repetitive strain (weeding, pruning etc.).

One of the most basic ways to manage this is by following the 10% rule. For example, if you normally walk/run/cycle 5km and you would like to increase your distance, you should only increase by 10% (or 500m) for the next 2-3 sessions.

Your body will adapt to the new distance and then you can increase it by a further 10%, etc.

This is more difficult to quantify in gardening. What is 10% more hedge cutting? But there are a few useful tips below:

• Start with some gentle stretching to warm up muscles and joints.
• Do no more than 1.5 hours per day initially.
• Switch tasks regularly.
• Kneel down when planting with both knees on a pad.
• When lifting, bend the knees and keep the back straight

As part of the Keeping Cork Healthy campaign the arena clinic are offering free consultations to the Cork community.

If you or a family member can relate to any of the above, or have any queries, get in touch by emailing the arenaclinic@ucc.ie and one of our Chartered Physiotherapists will follow up with you.

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Finding the silver lining & staying accountable

LIKE the rest of the world, professional sport in Australia has ground to a halt as the greater battle of overcoming Covid-19 takes precedence writes Cork native, Shane Lehane, Head Strength & Conditioning Coach at the Melbourne Rebels.

Super Rugby, with the associated international travel, faces even more uncertainty as to when it will resume. This creates challenges for athletes (and coaches!) but also gives rise to a unique opportunity to develop as a person and sportsperson.

Below are some of the initiatives the coaching and playing group at the Rebels have put in place to stay connected and develop during this period.

• A WhatsApp group exclusively for non-rugby related self-development. Players and staff are sharing podcasts, books, movies and TV shows which have resonated with them.
• My favourite so far has been a book by Ryan Holiday titled Ego is the Enemy, recommended by our long serving centre Tom English.
• Career Development: Professional sport is a short and unpredictable career.
• A number of players have taken this opportunity to enrol in a multitude of free online university courses which have become available over this period
• Players have been also expanding their networks outside of rugby to gain insights into what life might look like post sport.
• Weekly Table Quiz: With our playing squad spread-out all-over Australia and New Zealand, a Thursday night table quiz, conducted over Zoom has kept the group connected and ensures plenty of banter!
• Player Watch: The playing squad has been divided into teams and led by a coach.
• Each group has been tasked with reviewing game footage and feeding back to the wider squad on technical and tactical areas for growth within our own team.

It has been a great opportunity for the players to review not just Super Rugby games but how the game is played around the world.

• Weekly Challenge: While the players have been provided with specific athletic performance and skill programs to complete at home, the Weekly Challenge has provided some fun and variety. So far, we have had, fastest 1.2km time trial, a rugby trick shot competition and a virtual cook off.

Although it is a difficult and uncertain time to be involved in professional sport, it is also an opportunity to work on specific aspects of your game and perhaps more importantly develop as an individual outside of sport.

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Inside the mind of our Cork Sports Stars — How are they adapting?

This week, Cork boxer Gary ‘Spike’ O’Sullivan speaks to us on how he is adapting to the current situation and maintaining his fitness.

“It’s important to adapt quickly and make the most of what is around you to maintain your fitness.

“I have a static bike that I use every day. I also run three times a week — 20 x 100m sprints and 20 x short hill sprints. I break them into sets of five with a rest in between.

“I complete bodyweight exercise circuits in the garden, set for me by my Strength and Conditioning coach Dave O’Connell at the Mardyke Arena UCC.

“There’s lots of squats, push-ups, bench dips, and lunges.

“My advice to other athletes is to get used to the surrounds around you, adapt your training to suit you, whether it’s in the garden or on a hill nearby, and most importantly drink a lot of water and eat clean.”

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Online Fitness Classes via Facebook 

Starting Monday 4th May, the Mardyke Arena UCC will be running live Fitness Classes via the Mardyke Arena UCC Facebook page.

Please see below Fitness Class schedule:

• Monday – HIIT – 6pm
• Tuesday – Legs, Bums & Tums – 6pm
• Wednesday – Pilates for all – 6pm
• Thursday – Legs, Bums & Tums – 6pm
• Friday – HIIT – 1pm

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