Foam rolling is a form of self-myofascial release, or self-massage, that gets rid of adhesions in your muscles and connective tissue. Foam rolling will also increase blood flow to your muscles which helps with mobility issues and increases overall performance. Foam rolling is especially popular with runners and cyclists who develop tight IT bands due to overuse. They are becoming more and more popular with the general public.
More benefits include an improvement in circulation, which gets the body ready for a workout and helps it recover afterward. Foam rolling will break down knots that limit range of motion, and prep muscles for stretching. Try these routines, moving slowly and stopping and holding on tender spots. Unfortunately, the spots that hurt the most are the ones that need the most work! It should be painful!
You should be able to use your opposite foot and leg to help roll the foam roller back and forth, and to increase or decrease pressure put on the roller. Start slowly and increase tension.
We all know massages feel better, but this self massager is an every day item...hour long massages are not! Invest in yourself.