How to use a foam roller on tight muscles?

Ideally, your muscles will be warmed up before
using the foam roller. I tend to perform my foam
roller exercises at the end of my runs or
workout sessions.

Gently and slowly roll the entire muscle back
and forth over the foam roller.

You will hit some spots that are quite tender.
Pause when you hit these spots and remain
on that spot until the tenderness starts to
subside. Try to avoid rolling directly over
bone or joints.

Additional information