https://blog.nasm.org/foam-rolling-and-self-myofascial-release

Benefits of foam rolling

Foam rollers help reduce soreness before and after an exercise session to promote the recovery process. The natural inflammation that occurs during the tissue repair combined with a lack of movement after a workout could be a cause of muscle adhesions.
Foam rolling is a self-myofascial release (SMR) stretching technique that is simple to do. It delivers positive, though uncomfortable, feel-good results. Foam rollers are easily accessible, either at the gym, sporting goods store, or ordering online to have at home at a small cost. SMR can be done with a variety of tools beyond foam rollers, such as medicine balls, or handheld rollers. Whatever the tool or variation selected, SMR focuses on reducing pressure and increasing muscle length either before a workout or after active recovery. Using foam rollers can reduce the risk of developing adhesions. Adhesions will show up as a feeling of tightness when moving a certain way, whether walking, getting up from a chair, or any uncomfortable feeling when active. The tissue adhesions are created as the result of collagen binding between layers of muscle. I describe it as an interior scar. This inflammation, muscle spasm, of soft tissue adhesions, can lead to muscle imbalance. Which I noted in “Where to Start” The adhesions reduce the elasticity of the soft tissues and can eventually cause a permanent change in the soft tissue structure, SMR focuses on lightening these adhesions (also known as “knots”) to restore the greatest muscle motion and function. Foam rolling should be done before static or dynamic stretching activities, improving the tissue’s ability to lengthen during stretching activities. When foam rolling,  the inflammation area is where the foam roller should sit for at least 30 sec. For more information about how to foam roll please contact me.