Grounded Recovery Hub
Recovery starts here.
Evidence-based recovery advice, mobility routines and injury prevention guides built specifically for Irish athletes.
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Does Foam Rolling Actually Work?
What current evidence says about mobility, soreness and performance—without the hype.
Best Recovery After a GAA Match
A practical 24-hour plan for the demands of Gaelic games.
Hamstring Recovery Guide
Load, mobility and recovery principles for resilient hamstrings.
Groin Mobility for Athletes
Controlled mobility for an area every change-of-direction athlete relies on.
Foam Roller vs Massage Ball
Choose broad pressure or targeted pressure based on the job.
Dynamic Warm-Up for GAA
A progressive matchday warm-up built around movement, speed and readiness.
Research highlights
Evidence behind the work
Research supported
Preventive effect of foam rolling on muscle soreness after exercise: A systematic review and meta-analysis
Foam rolling after training is a reasonable, low-risk tool to modestly reduce next-day and 2-3 day post-exercise soreness. It is not a cure for soreness and effect sizes are small-to-moderate.
Research supported
A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery
Foam rolling can be used as part of a warm-up (does not reduce power/speed, may modestly help) and as a recovery tool post-session; benefits are real but small in magnitude.
+111 min
The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players
Prioritizing sleep duration (aiming for ~9-10 hours in bed) can meaningfully improve sport-specific speed, shooting accuracy and mood in athletes who are otherwise under-slept.
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Grounded Research Library