Foam Rolling & SMR Protocol
Self-myofascial release protocols by training type, soreness level, and recovery goals with evidence-based timing.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Foam Rolling & SMR Protocol
Self-myofascial release protocols by training type, soreness level, and recovery goals with evidence-based timing.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Workout type
Choose the option that matches your context; available options include Strength, Push, Pull.
Sore areas
Enter the requested value using the format shown in the form.
Time available (min)
Enter a measured or estimated value (minimum 3) (maximum 30), using the unit indicated in the field label.
Goal
Choose the option that matches your context; available options include Recovery, Mobility, Performance.
Experience
Choose the option that matches your context; available options include Beginner, Intermediate, Advanced.
When
Choose the option that matches your context; available options include Pre Workout, Post Workout, Morning.
How to interpret the output
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
SMR should not be applied to acute injuries, open wounds, or areas of acute inflammation. Stop if pain worsens.
Read the full disclaimerFrequently asked questions
What does the Foam Rolling & SMR Protocol estimate?
Self-myofascial release protocols by training type, soreness level, and recovery goals with evidence-based timing.
Which information do I need for this recovery tool?
Provide Workout type, Sore areas, Time available (min), Goal, Experience, and any additional fields shown above. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: SMR should not be applied to acute injuries, open wounds, or areas of acute inflammation. Stop if pain worsens. Read the medical disclaimer.
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