Although it might appear to be a technique for professional athletes, foam rolling can be used as a recovery technique by everyone and for all workouts.
The technique consists of using a cylindrical tool and body weight to massage muscles, and it can be beneficial both before and after exercise for different reasons — rolling out before can help break up adhesions in the soft tissue around the muscle, and rolling out after acts as a form of self-massage which has been shown to aid in muscle recovery.
Foam rolling can also be useful the day after and days following exercise if you’re still feeling sore, and, as well as foam rolling straight after your activity, you can also foam roll every 24 hours thereafter to reduce soreness.
Targeting large muscle groups with the foam roller, such as the quads, hamstrings, calves and glutes, is most beneficial, but it can also be used on the large muscles of the back. It can also be particularly helpful when combined with stretching because it helps break up adhesions, which allows for a better and deeper stretch.