Everyone should have a foam roller at home in order to treat everyday soreness without having to seek out a professional. Foam rolling smooths out adhesions, reduces scar tissue and lengthens your muscles. It can be painful at first but it helps your muscles relax and increases blood circulation. You only need 5 to 10 minutes to reap the benefit. Taking time to roll daily or weekly will speed your workout recovery, boost performance and decrease chronic pain due to tight muscles.
If you hit a sore spot, hold it there for 15 to 30 seconds—you found a tight area that needs special attention. Just as important as how you roll is when you roll: After a workout is best because your muscles are warmed up and more pliable. Foam rolling should be followed by a static stretch of each muscle group you roll. This helps your muscles return to the proper length and recover even faster because it can prevent the buildup of scar tissue.
There are a lot of different types of rollers out there to choose from but reviews show a smooth, dense roll is a great beginner roll to have and most universal for different conditions.