How to Foam Roll:

Need a massage? Try foam rolling.  Foam rolling will help loosen tight muscles and get rid of stubborn knots. Sometimes stretching is just not enough. When you first start using a roller, you might hate it! Sometimes it does hurt, but if you work through it you will feel better in the long run.  There are numerous benefits of rolling out, including, increased flexibility and recovery time, muscle release, and  getting knots out that limit range of motion, to name a few.  You can foam roll before or after your workouts. Most people spend more time foam rolling after their workouts, paying extra attention on the areas they just stressed. The most common areas to foam roll are the front and back of your legs, upper and lower back, lats, calves, IT band and glutes. If you have never foam rolled give it a try after your next workout.

How to foam roll:

Start by rolling on a body part, such as your hamstrings ( back of legs) Use your body weight to apply pressure. Roll back and forth and stop on spots that hurt, such as knots. Spend more time on the tender spots. Avoid rolling over bony spots, such as your knees.