Releasing trigger points by foam rolling helps to re-establish proper movement patterns and pain free movement, and ultimately, to enhance performance.
To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight.
You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible.
You should slowly start to feel if an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area.
The goal is to restore healthy muscles – it is not a pain tolerance test.