Whether you’ve just run a marathon or just have tight muscles, a foam roller could be your new best friend. These ~$15 exercise tools are like the "Poor man’s massage therapist," working out any tension or knots your body might have.
The video above from KineticFitness is an old one, but it highlights at least five ways you can use a foam roller on your hips, thighs, back, and even your inside groin (it’s SFW, but you might feel a little uncomfortable watching that part).
If you want to do your hamstrings and calves, here’s another video.
This is the foam roller I got, by the way, which is huge but firm. Foam rolling really hurts at first, but, like deep tissue massage, you feel better afterwards. It’s a good idea to stretch after foam rolling.
Top 5 Foam Roller Exercises | YouTube