Start foam rolling before and after you workout. Foam rolling is like combing your hair (your hair being your muscles). If you don’t wash, clean, and comb your hair regularly, it starts to get messy - and the same thing happens to your tissues.
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The foam roller is the shampoo, conditioner, and the comb. And when you foam roll, you want it to be a ‘hurt so good’ type of feeling. You know when you stand up you'll feel and move better. You don’t want it to be a ‘hurt so bad’ feeling. There should be no screaming or crying while foam rolling.

Check out this 4-minute video to do before, after and in-between your workouts: