Self Myo-fascial release is a fancy term used for self-massage and this can be done using a foam roller, lacrosse ball or even your hands. By applying pressure to certain parts of the body you are able to help in muscle recovery and to get your muscles back to normal function. These techniques were used only by therapists, professional coaches and athletes but are now becoming more popular with every day gym goers as the benefits are becoming more apparent. Deep compression from the foam roller helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are rolling out all the lumps and bumps of pastry with a rolling pin; that is exactly what you are doing to your muscles. They should be soft and supple, however, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement. The compression from the foam allows normal blood flow to return and restoration of healthy tissue.It can be painful when using your roller, but think of it as a pain that you are benefiting from, helping you to recover from your training quicker and therefore getting you nearer to achieving your goals. You can buy a roller from most sports equipment shops and they are fairly inexpensive. I use my roller after each training session followed by some static developmental stretches and I would advise you to do the same. So go on and get rolling!