Self-Myofascial Release is a form of massage and stretching of the fibrous tissue that surrounds the muscle.
Use of the foam roller will relieve tension and pain and over time, break down scar tissue, reducing the likelihood of injury. That, in turn, allows you to maintain your training schedule. Probably the most beneficial result of the foam roller is the rehabilitation of scar tissue that is formed either from overuse or from a previous injury. Using the foam roller is your answer to that pain, and can be incorporated into your warm up and or cool down. Try rolling out trigger points (those tight spots, or knots) or minor injuries like shin splints. It also helps with increasing flexibility and ROM.
Use the foam roller for about 20-30 seconds, on each knot, inhaling and exhaling and rolling slowing over muscle area.