As an avid mountain biker and trail runner I have found foam rolling to be one of the most essential tools in my arsenal. Used consistently, it can improve your performance and recovery time.
After a long mtb ride or trail run I’ll hit the roller for about 20 mins to help break up the scar tissue and lactic acid build up. The great thing is, there is also no limit to how often you can roll, or when you do it. Sometimes if I feel especially tense or tight before a run or ride I’ll hit the roller before I begin.
It has also saved me a lot of money not having to pay for massages, and it is an easy thing to incorporate into your training regimen.