30-Day IASTM DIY Challenge — Evidence-Informed Structure

TL;DR

• 10 minutes a day, 5 days a week, for 4 weeks. Use light, comfort‑guided IASTM plus mobility.
• Track two ROM tests and a soreness/readiness score to see real changes.

Rules of the challenge

1. Keep pressure ≤ 5/10 discomfort; stop with sharp pain or tingling.
2. Pick 1–2 body regions that matter to your training or daily life.
3. Log each session: date, regions, minutes, and a 0–10 soreness/readiness score.
4. Perform two quick ROM tests weekly (e.g., knee‑to‑wall and sit‑and‑reach).

Weekly plan (4 weeks)

• Week 1: learn technique; 5 sessions × 10 min; 2 rest days.
• Week 2: same frequency; refine region selection; add one end‑range drill.
• Week 3: maintain frequency; add a 30–60s isometric in the new range.
• Week 4: taper pressure slightly; emphasize movement quality and consistency.

Daily 10‑minute template

1. Scan (1–2 min): glide over target region(s) to find hotspots.
2. IASTM (4–5 min): 30–60s per region, slow strokes at 30–60° edge angle.
3. Mobility (3–4 min): dynamic drill(s) that use the new range.
4. Note: any unusual pain? perceived readiness today? ROM change?

Progression options

• Expand to a second region only if the first is improving and sessions remain under 10–12 minutes.
• Add a second mobility drill or end‑range isometric (20–30s) for carryover.

Check‑ins (weekly)

• ROM test A (e.g., knee‑to‑wall): best of three attempts.
• ROM test B (e.g., sit‑and‑reach or shoulder flexion): best of three.
• Soreness/readiness average for the week.

Safety

• Avoid open wounds, acute inflammation, recent injections, unhealed injuries, and numb areas.
• Stop and seek advice for escalating pain, neurological symptoms, or dizziness.

FAQs

Can I do more than 10 minutes?

You can, but the point is consistency with low risk. Start with 10 min and progress gradually.

What if soreness increases?

Reduce pressure and frequency for several days, or switch to mobility only. Review sleep and training load.

References

• Foam rolling prescription (dosing framework): https://pubmed.ncbi.nlm.nih.gov/33105383/
• IASTM dosing/safety: https://pmc.ncbi.nlm.nih.gov/articles/PMC6670063/