Foam Rolling Protocol Calculator
Generate a foam rolling protocol with duration, sets, pressure level, and rolls per set based on target area and timing.
Inputs
Results
Duration Per Set
21 sec
Sets
2
How to Use This Calculator
- Enter Target Area, Quads, and Hamstrings.
- Set Calves, Upper/Mid Back, and IT Band.
- Adjust Soreness Level, 1 — Not Sore as needed.
- Review Duration Per Set (sec) and Sets.
- Use Pressure Level and Rolls Per Set to inform your decision.
What each input means
- Target Area
- Muscle group to foam roll
- Soreness Level
- Current soreness level in the target area
- Timing
- Whether rolling before or after exercise
How this is calculated
Worked example, using the default values
- Identify Input ParametersTarget Area = 1, Soreness Level = 3, Timing = 1 = 3 input(s) provided
- Calculate Duration Per SetDuration Per Set21 = 21
- Calculate SetsSets2 = 2
- Calculate Pressure LevelModerate = Moderate
- Calculate Rolls Per SetRolls Per Set8 = 8
Engine last updated . Checked against 3 independently-derived tests — how we verify calculators.
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