Self-Myofascial Release is a stretching technique that has become very popular over the last few years. It is a simple and very effective technique to provide you with feel-good results.
Rolling out sore muscles can reduce inflammation, muscle spasm, and soreness, as well as eliminate soft tissue adhesions which can cause muscles to become less pliable and cause imbalance.
Rolling your muscles as a warm-up and a cool-down should be an integral part of your daily workout routine. As a warm up it will prepare your muscles by making them more pliable, reduce density, and easier to stretch. As a cool down, it will help relax your muscles to help them recover, especially if they are sore.
When rolling, you should apply long slow rolling strokes to longer muscles such as the Quadriceps, Adductors, and Calves, and shorter strokes to the Glutes, TFL, and hip complex. You are rolling to find trigger points or sore spots. Once you land on a sore spot, apply constant, tolerable pressure to the affected area for around 30 seconds. I find then a slow roll over the area afterward gives it an added sense of relief as a massage would.
The pressure applied and the intensity of the roll should be determined by the athlete themselves. It all depends on age, level of athlete, or the tolerance to the discomfort of applying pressure to a sore spot. This is the added benefit of using body weight pressure the athlete can control to comfortably reduce soreness and treat themselves during times of muscle preparation, soreness, or post activity.
In conclusion, any trainer or coach of athletes dealing with soreness should consider their athletes be introduced to self-myofascial release to better their health and performance.