Foam roller can be used to increase the mobility in your muscles. both before and after a workout. Using a foam roller may contribute to prevention of injuries and pain in muscles and sceleton, as you roll muscle nodules and scar tissue away. Addiotionally, the foam roller increase the blod supply to the body, helping you recover faster. For the best results, use the foam roller once or twice a day. Hold every position for 1-2 minutes. It is very common to feel some pain while using the roller, but adjust how much pressure you are comfortable with applying.