Foam rolling is a self myo-fascial release which helps to increase flexibility, improve posture, get rid of muscular knotting and improve range of motion in the joints.
It can be used as part of a warm up and / or in the cool down of any exercise workout.
Foam rolling can hurt but this is only as a result of the severity of the muscular knotting and tightness. The more you mobilise the muscles to improve range of movement, the less pain and discomfort there will be.
What is the best foam roller?
There are so many around from flat to vibrating to those with ridges.
Personally, I prefer the ones with ridges as they can get right into the not so easy areas to get into. Using a spiky ball for the glutes, calf muscles and soles of the feet and to get deeper into other muscular tissue is recommended