Peter O' Grady Orthopaedic and Soft Tissue Therapist

Peter O' Grady Orthopaedic and Soft Tissue Therapist Registered Orthopaedic and Soft Tissue Therapist. Approved by VHI, Laya Healthcare and Irish Life. Please feel free to send him a message anytime.

Peter is based in Ballina town in Co.Mayo, and offers a wide range of services at his clinic. His qualifications and knowledge are endless and include (not all included):
Orthopaedic and Soft Tissue Therapy
Certified L6 Course Tutor
Certified Movement Specialist
Concussion Management Specialist
Strength & Conditioning Coach/Pre-Season Conditioning
Certified MMA Conditioning Coach
Certified Ringside Cutman
CrossFit Level 1 Trainer
Sports Therapy, Sports Massage Therapy & Massage Therapy
TCM - Cupping
KT Taping
Occupational First Aid, Sports First Aid, CPR, AED
RLSS Pool Lifeguard
Fitness Instruction and Kettlebell Instruction
GAA & IRFU Coaching Awards
Sport Ireland Anti-Doping Procedures Certificate (urine & blood)
Sport Ireland Coaching Children Certificate

Peter has experience working with teams (County Team Management and Coaching and Club Team Coaching) and individual athletes of all levels including professional competitors. Peter also works closely with other healthcare professionals including doctors and dieticians as a referral to help people with specific medical conditions and injuries. Peter will be happy to meet with you, to help you with your needs.

20/11/2025

Why Nutrition Matters for Strength Gains in Young Athletes

Recently, a parent asked me to create a strength program for their child. When I recommended reviewing nutrition as part of the process, they felt it wasn’t necessary—they only wanted to focus on the training itself.

I completely understand wanting to keep things simple. But here’s the truth:

Strength training alone can only take a young athlete so far.

Without the right nutrition to support it, progress slows, fatigue increases, and the body struggles to adapt. Strength isn’t built in the gym alone—it’s built through recovery, fuel, and consistency.

💪 Why Nutrition Is Essential for Strength Development
1. Muscle growth needs building blocks

Strength training creates microscopic muscle tears. Protein is what repairs and rebuilds them—without enough of it, strength gains stall.

2. Energy comes from food, not effort alone

Kids and teens need more fuel than adults. Carbohydrates provide the energy to train well, recover well, and maintain focus and motivation.

3. Recovery determines progress

Strength isn’t gained during the workout—it happens after. Adequate nutrients, vitamins, and hydration help the body rebuild stronger than before.

4. Preventing injuries starts with proper fuel

When the body is under-fuelled, technique breaks down, fatigue sets in more quickly, and injury risk increases—especially in growing bodies.

5. Growth and development need balanced nutrition

Young athletes aren’t just training—they’re growing. Their bodies need consistent nourishment to support physical development AND training demands.

🧩 Training + Nutrition = Best Results

A well-designed strength program is a powerful tool.
But pairing it with even simple nutritional habits—regular meals, enough protein, smart snacks around training—can dramatically improve:

Strength gains
Recovery speed
Energy levels
Injury resilience
Confidence

🌱 My role as a coach is to look at the whole picture

I never recommend nutrition to complicate things. I recommend it because it directly affects your child’s performance, safety, and results. Even small improvements in daily fuel can make a big difference in strength outcomes.

If your child is training hard, they deserve the right support to get the most from their effort—and nutrition is a huge part of that.

Occipital Nerve Compression was the cause of this client's headaches. Today, I worked with a client who came in describi...
18/11/2025

Occipital Nerve Compression was the cause of this client's headaches.

Today, I worked with a client who came in describing a familiar pattern: a deep, nagging headache that began at the base of the skull and radiated forward behind the eyes. Their neck felt “pinchy,” especially at the suboccipital region, and they had limited rotation to the right.

After listening to their symptoms and movement history, I suspected that tension around the suboccipital muscles—those tiny stabilizers that sit beneath the skull—was contributing to irritation around the greater occipital nerve. This client spends long hours at a screen, so their posture often loads that area.

Here’s how I approached the session:

🔹 Assessment:
I started with gentle palpation through the upper cervical region, noticing significant tightness in the right suboccipitals and along the upper fibers of the trapezius. Their cervical extension was especially restricted, confirming that the area was under a lot of strain.

🔹 Soft-Tissue Work:
I used slow, sustained pressure through the suboccipital region to help ease the muscle guarding. I incorporated controlled traction-style techniques, allowing the tissues to lengthen without forcing anything. As the area softened, the client reported a sense of “unloading” at the base of the skull.

🔹 Upper Cervical Mobility Work:
We explored gentle passive movements to restore a bit of rotation and reduce that locked-up feeling. With each small release, their movement became smoother and less guarded.

🔹 Client Awareness & Pattern Change:
We finished with a brief talk about daily habits that may be contributing to the tension—screen height, breaks, and subtle posture cues—nothing prescriptive, just awareness-building.

By the end of the session, the client reported that the headache pressure had significantly eased, and their neck rotation improved noticeably. As always, these sessions remind me how interconnected the upper neck structures are and how powerful subtle soft-tissue work can be when the body is ready to respond.

Another happy client 😁

04/11/2025

🦶 Connecting the Dots: Understanding the Root Cause

I recently saw a client who came in for left foot pain, but her story revealed much more. Over the years, she had suffered a tibia fracture, a knee injury, and an avulsion fracture of the 5th metatarsal — all on the left side.

She had seen several therapists in the past, but no one had ever looked deeper to ask why all of her injuries kept occurring on the same side.

During my assessment, I immediately noticed an asymmetrical weight shift — one side of her pelvis was sitting higher than the other. Sure enough, the left side was elevated. After ruling out any leg length discrepancy, I assessed her spine and found a mild curvature, which I explained was secondary to the pelvic imbalance, not true scoliosis.

Muscle testing revealed a shortened psoas on the left side, which was the root cause of her weight shift. Once we released and rebalanced the psoas, her pelvis and spine returned to proper alignment.

Everything started to make sense — the repeated injuries on the left side, the persistent imbalance, and even her shoulder asymmetry and headaches.

Another happy client who finally got the answers she was looking for — not just symptom relief, but a clear understanding of the cause behind her long-standing issues. 😀

28/10/2025

🧠 Why Teen Athletes Should Try New Activities in the Off-Season

When the competitive season ends, many young athletes face the same decision —
Take a complete break, or keep training in the same sport.

But there’s a third, often better option:
👉 Try new activities or different types of training during the off-season.

For teenage athletes, this can be one of the most valuable things they can do for their long-term development — physically and mentally.

⚽️🏋️‍♀️ Benefits of Trying New Activities
1. 🧩 Improved Overall Athleticism

Different sports and activities challenge the body in new ways — improving coordination, balance, strength, and flexibility.
For example, a footballer who tries swimming, gymnastics, or track work develops new movement patterns that enhance performance later.

2. 🧠 Better Motor Learning & Adaptability

Exposure to new movements teaches the brain and nervous system to adapt. This helps athletes become more reactive, agile, and efficient in their primary sport.

3. ❤️ Reduced Risk of Overuse Injuries

Repeating the same movements year-round increases stress on the same joints and muscles.
By mixing up activities, the body has time to recover while still staying active and strong.

4. 🔋 Mental Recharge

Doing something new keeps training fun and motivating. It prevents burnout and keeps teenagers engaged in sport for the long term.

5. 💪 Strength & Resilience Gains

Off-season is the perfect time to build a physical foundation — through strength training, mobility work, or alternative sports — without the pressure of competition.

🌟 Key Takeaway

The off-season isn’t about doing nothing — it’s about doing something different.
Encourage teenagers to explore new sports, skills, or training styles.
They’ll come back to their main sport stronger, fresher, and more complete athletes.

26/10/2025

⚽ Why You Shouldn’t Stop Strength & Conditioning During the Season

A client came into the clinic recently with a football-related injury.
During our discussion, I asked whether he had been following a strength and conditioning program.

His response was one I hear often:

“I was doing it before the season started, but once training began, I didn’t have time.”

Unfortunately, this is one of the most common reasons players pick up avoidable injuries once the competitive season begins.

💡 Here’s the truth:

Strength and conditioning isn’t something you do only in pre-season — it’s something that should be maintained year-round.

During the season, training intensity often shifts toward tactics, technical skills, and match play. While these are essential, they don’t provide the same strength stimulus needed to keep muscles, tendons, and joints resilient.

When S&C work stops, players can lose:

Strength and power, reducing performance capacity

Tissue tolerance, increasing risk of soft-tissue injuries

Stability and control, leading to poor movement mechanics under fatigue

Even just 1–2 shorter S&C sessions per week can make a huge difference in maintaining:
✅ Strength and explosiveness
✅ Injury prevention capacity
✅ Recovery between matches
✅ Consistent performance throughout the season

🏋️‍♂️ Key Takeaway

In-season strength and conditioning doesn’t need to be long or complicated — it just needs to be consistent.
Think of it as maintenance for your body — the same way you maintain your boots, gear, and pitch.

Don’t let all the hard work from pre-season fade away.
Stay strong. Stay on the pitch. 💪

A successful day for Paul, KatieRose and Ireland 🇮🇪
25/10/2025

A successful day for Paul, KatieRose and Ireland 🇮🇪

25/10/2025

💪 Understanding Erb’s Palsy and the Power of Targeted Strength Training

In recent weeks, I had the opportunity to work with a client living with Erb’s Palsy who came to the clinic with a very important question:

“Is my training helping, or could it be making things worse?”

He was determined to improve his strength and function, but understandably concerned about overworking or further damaging the affected area.

After a thorough assessment, we found that nearly all shoulder and arm muscles were functioning well, with only a few showing signs of atrophy — particularly those involved in elbow and shoulder flexion. These weaker muscles were limiting some movements, but importantly, there was no evidence of active damage or regression.

This meant that continued, structured strength training could be highly beneficial — provided it was done with good technique, proper load management, and attention to muscle balance.

🔍 Why Continuing to Train Matters

Muscle Preservation: Strength training helps maintain and even restore muscle tissue in areas where nerve input is partially preserved.

Joint Stability: Stronger muscles provide better control and stability around the shoulder and elbow joints, helping prevent secondary injuries.

Improved Function: As strength improves, so do day-to-day movements — from lifting and carrying to more complex athletic actions.

Neuroplasticity: The nervous system can adapt. Repetitive, purposeful movement can help reinforce motor pathways and improve coordination over time.

Confidence and Independence: Beyond physical benefits, regaining control of movement has a profound impact on self-confidence and quality of life.

With targeted rehabilitation and continued training, this client now has a clear path forward — focusing on progressive strengthening, mobility, and functional integration.

🧠 Key Takeaway

For individuals with Erb’s Palsy — or any condition involving partial nerve injury — it’s essential to assess function carefully rather than assume limitation. Many people have more muscle potential than they realize, and with the right guidance, safe and effective improvement is possible.

Team Ireland ready to go! 🇮🇪
24/10/2025

Team Ireland ready to go! 🇮🇪

Best wishes to my brother Paul (Head Selector) and my cousin KatieRose, who represent Ireland this weekend against Scotl...
24/10/2025

Best wishes to my brother Paul (Head Selector) and my cousin KatieRose, who represent Ireland this weekend against Scotland

🎓 New Year, New Skills: Sports Massage Course Starting Soon!I'm excited to announce that our Internationally Recognised ...
23/10/2025

🎓 New Year, New Skills: Sports Massage Course Starting Soon!

I'm excited to announce that our Internationally Recognised Sports Massage Level 3 and 4 training courses start again in the New Year!

This is the perfect opportunity for anyone looking to:
💪 Expand their knowledge in injury prevention and recovery
👐 Develop hands-on skills to help athletes perform at their best
🎯 Start a career in the growing field of sports therapy and rehabilitation

But here’s the best part —
You don’t have to wait until the New Year to get started!

✅ Enrol now and begin studying the theory modules immediately, so you’re well-prepared when the practical sessions start early next year.

This blended approach allows you to:

Learn at your own pace.

Build a solid understanding of anatomy, physiology, and massage techniques.

Arrive at the first practical session confident and ready to apply what you’ve learned.

📅 Course Start: February 10th 2026 (Weekday, Weekend Options Available)
🧠 Online Theory Access: Available immediately upon registration
📍 Practical Sessions: Delivered in-person in Ballina, Co. Mayo
🔗 Sign up now: WhatsApp me on +353861036247 or email help@ballinarehabclinic.com
💳Cost: €1450 per level (Level 3 & 4) or €2750 for both. A non-refundable €450 deposit is required to secure your place.

Start the New Year with a new qualification — and the skills to help others move, perform, and recover better.

Address

Teeling Street
Ballina

Opening Hours

Monday 10pm - 5pm
Tuesday 10am - 6:30pm
Wednesday 10am - 6:30pm
Thursday 10am - 6:30pm
Friday 10am - 6:30pm

Telephone

+353861036247

Website

https://ballinarehabclinic.com/book-an-appointment/

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Why Peter?

Author, S&C coach and Therapist Peter O’Grady is one of the most trusted trainers and therapists in the world within the Irish dancing industry. The most accomplished dancers and other athletes such as professional boxers, GAA teams, MMA fighters & rugby athletes rely on his hands-on experience and expertise to get them in shape, looking and feeling like athletes and to keep them injury free.

If you want to look like a model, then you have to train like one. If you want to be an athlete then you have to train like one. If you want to be injury and pain-free then you need to start putting in the work.

Peter will assess you, diagnose your current state, program to resolve any issues you may have, treat any injuries old and new which you may have and he will monitor your progress!

Not an athlete? It doesnt matter... Peter has helped hundreds of people from all walks of life. He has helped people turn their lives around by losing up to 6 stone weight, getting people to eat healthy, train regularly and by just doing the simple things right!