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There have been multiple studies on foam rolling’s effectiveness on recovery and it has shown that consistent foam rolling improve muscular performance and flexibility as well as improve recovery and soreness after workouts.  Research by macdonald and colleagues for example show that foam rolling after heavy weightlifting can speed up recovery, decrease soreness, and help improve performance.  Foam rollers are good for both pre and post workouts and is great for targeting all muscle zones and works by using bodyweight to apply pressure with rolling motions.  Foam rollers come in different sizes, softness, and shapes to effectively stretch and generate friction for different muscle groups.  Foam rollers are pretty much a way to stretch, but it offers more potential benefits. 

Foam rollers can be used every day for any muscle groups for both pre and post workouts.  Roll 1 inch per second to identify trigger points, which is a spot that gives you discomfort while rolling.  When identified, try to roll, and maintain pressure over the area for around 30 seconds while relaxing tension in that area.  Try to not push yourself or roll for any longer, otherwise you may experience bruising.  Also, try to avoid rolling certain areas that are not muscles like IT bands.  The point is to stretch muscles that might make your IT bands tight like your hip muscles, not stretch the IT bands itself.