Foam Rolling

12-week starter plan

A few minutes before or after exercise.

1. Week 14 days a week, 8 minutes: roll calves, thighs, hips and upper back for 30 to 60 seconds each
2. Week 24 days a week, 9 minutes: roll calves, thighs, hips and upper back for 30 to 60 seconds each
3. Week 34 days a week, 10 minutes: roll calves, thighs, hips and upper back for 30 to 60 seconds each
4. Week 44 days a week, 10 minutes: roll calves, thighs, hips and upper back for 30 to 60 seconds each
5. Week 56 days a week, 11 minutes: roll calves, thighs, hips and upper back for 30 to 60 seconds each
6. Week 66 days a week, 12 minutes: roll calves, thighs, hips and upper back for 30 to 60 seconds each
7. Week 76 days a week, 13 minutes: roll calves, thighs, hips and upper back for 30 to 60 seconds each
8. Week 86 days a week, 13 minutes: roll calves, thighs, hips and upper back for 30 to 60 seconds each
9. Week 96 days a week, 14 minutes: roll calves, thighs, hips and upper back for 30 to 60 seconds each
10. Week 106 days a week, 15 minutes: roll calves, thighs, hips and upper back for 30 to 60 seconds each
11. Week 116 days a week, 15 minutes: roll calves, thighs, hips and upper back for 30 to 60 seconds each
12. Week 126 days a week, 15 minutes: roll calves, thighs, hips and upper back for 30 to 60 seconds each

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 2 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Low Approximate UK prices.

• A foam roller (about £10 to £30)
• A mat
• Comfortable clothing

Frequently asked questions