With summer here, many patients have been much more active biking, running, hiking, etc and have more tightness in their legs and backs. Using a foam roller is an excellent way to reduce muscle/ligament tightness. It is also a more affordable way to give yourself a deep tissue massage. By slowing rolling over various areas of your body, you’ll help break up adhesions and scar tissue and speed up the healing and recovery process after your workout.
Use it to loosen up common areas of tightness such as your outer thigh (iliotibial band, ITB), quadriceps, or upper back. Here’s how: Position yourself on top of the roll and use the weight of your body to slowly roll back and forth over it (as if you’re using a rolling pin to roll out some dough). Try not to use your arms for support, but allow your bodyweight to relax (as much as possible) over the roll.
Click on :http://www.shape.com/fitness/workouts/10-ways-use-foam-roller for more detailed instructions on how to perform self-myofascial release techniques.
You can purchase foam rollers on Amazon and any sporting goods store.