Ease your pain and tight muscles using a foam roller

Instructional videos are available online. * Foam-roll when your muscles are warm or after a workout. * Gently roll your body weight back and forth across the roller. * Move slowly, working from the center of the body out toward your extremities. * If you find a trigger point, hold the position until the area softens. * Focus on areas that are tight or have a reduced range of motion. * Roll over each area a few times until you feel it relax. * Expect some discomfort.