Return-to-Roll Calculator
A general starting-point timeline for returning to training after a common grappling injury, with the sports-medicine ranges it’s based on. This is educational only — it is not medical advice and never replaces a clinician.
Black-belt review pendingNot medical advice
This tool shows general sports-medicine ranges for education only. It cannot assess your injury and never replaces a qualified clinician’s clearance.
Read this before you read the number
Injury recovery is individual. The ranges here come from published sports-medicine literature on typical healing and return-to-sport timelines, but your body, your specific injury, your age and your medical history all change the picture. The output is a conversation starter for you and a qualified clinician — not a clearance to train.
Some injuries carry hard rules that override any general timeline. Concussions require a graded return managed by a professional. Skin infections (ringworm, staph, herpes gladiatorum) keep you off the mat until they’re fully cleared, for your training partners’ sake as much as yours. Post-surgical timelines belong entirely to your surgeon.
Returning without re-injuring
The pattern that gets people hurt twice is returning to hard rolling too fast. A graded return — drilling, then positional work at low intensity, then progressively harder rounds — lets you test the tissue before you trust it. Pain that sharpens, swelling that returns, or a joint that feels unstable means back off and get it looked at.