Using a foam roller before and after your workout is more than necessary. It is called Self-Myofascial Release because you are literally releasing the tension of the muscle fibers by yourself. Doing this before exercising is a fantastic way to relax the muscle and allow more oxygen and blood flow to a particular muscle group. This method is actually better for you than static stretching because it has the ability to actually soften the tissue rather than just lengthening it.
When you go into the gym you tend to see people just rolling back and forth on the roller, but there is a specific way to do it. Yes, just rolling and putting pressure can help, but you’re supposed to slowly roll the muscle until you find the most tender spot, and hold it for at least 30 seconds and get through the pain. Now those tight muscle fibers have been released and will allow that connected joint more range of motion and better use of the muscle.
Here is a link to a discounted basic foam roller from Amazon that you can take anywhere with you
Doing Self-Myofascial release directly after your workout is also something you should start doing. This will give you shorter recovery time and not have that soreness that keeps you up at night. Although sometimes it feels good to be so sore that you can barely walk, only because you know you put in some work, foam rolling will 100% help with recovery time and muscle growth.
-Joey at DyeHard