Foam-Rolling Recovery Session

Foam rolling reliably gives a short-term range boost without hurting strength, a good pre-activity or recovery-day tool. Be honest, though: evidence that it meaningfully speeds recovery or reduces soreness is limited (recovery/DOMS block graded B). Keep pressure tolerable.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Foam Roll Quadriceps
30–60s per area
Avoid the kneecap.
2
Foam Roll Hamstrings
30–60s per area
Cross one ankle over for more pressure.
3
Foam Roll Lateral Thigh / IT Band Region
30–60s per side
Often tender; moderate pressure.
4
Foam Roll Calves
30–60s per area
Stack legs to add load.
5
Foam Roll / Ball Release Glutes
30–60s per side
Figure-4 the leg to target the glute.
6
Foam Roll Upper Back (T-Spine)
30–60s
Mid-back only; extend gently over stiff segments.

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