The popularity of the foam roller (along with its benefits) has gained significant momentum into the homes of thousands. In the past they were mostly associated with hospitals, rehab centers, and the chiropractors offices. But a few companies have reinvented these log shaped fitness devices in the last couple of years. Now you can see them at the health club, in yoga class, or even a friend's house.

Originally, athletes used foam rollers (cylindrical devices composed of dense foam) to compress and massage very specific areas of muscle tension and pain. This process is called myofascial release. It frees the muscles from your surrounding fascia, by sending signals to the brain to untangle and restore muscle to its original length. This allows compression to very specific areas of muscle tension and pain.

The typical approach to using a foam roller utilizes body weight to apply pressure on the desired area, with the roller underneath the body, and rolling back and forth slowly until desired. Today, foam rollers are still widely used for their original intention but recent innovations of foam rollers have created other therapeutic uses as well, such as self massage, self Myofascial Release or SMR, static stretching, adding variation to workouts, and improving core strength and stability.

A big mistake that most people make is not spending enough time on the recovery period of workouts. Neglecting this can cause serious injury. Spending the same amount of time recovering as you do working out is essential. This includes stretching, sleeping and resting, and having a good diet.

Foam rollers can be used for many muscles of your body. And even though it is designed to be utilized for many beneficial reasons, foam rolling is not for everyone. When you find and are working on a trigger point, it is normal to feel discomfort. Just follow these tips: only apply as much pressure as you can tolerate, avoid rolling on joints and take more time rolling your painful areas. But like all new fitness regiments, speak with your physician first.

Using a foam roller is rather simple, but may require some getting used to if you're just starting out. It will require some balance and a little core strength, however with just a little practice, you will be rolling out those knots before you know it!