What are the benefits of foam rolling?

Whether you're an athlete or a casual exerciser, foam rolling is an inexpensive treatment for muscle pain and a technique to help avoid injury.  Foam-rolling technique, called self-myofascial release (SMR), works similarly to massage therapy, only rather than a therapist applying manual pressure to your muscles, you apply your body weight to the foam roller.  The idea is to seek out tender spots in your soft tissues, also known as knots or trigger points, and apply pressure for 20-30 seconds and then roll your body over the foam roller to massage out the tight spots and relieve pain, pressure, and inflammation.

Sometimes knots form on the connective tissue surrounding your muscle for multiple reasons (lack of flexibility, inactivity, overuse). Using a foam roller to apply pressure to a knot will help increase your flexibility and range of motion and, in turn, prevent injury. Foam rolling can feel a lot like a deep tissue massage, but you do not have to book an appointment with your foam roller and you can pick up one for about twenty to thirty dollars. Once you smooth out your knots, foam rolling is a great tool to continue to use for general maintenance and to get your muscles loosened when you are sore from a workout.

Foam rolling will help improve circulation, release knots and adhesions, and also decrease inflammation. The end user rolls over areas of muscle in a slow rhythmical manner searching for tender areas. Rolls should cover 1/2 inch per second for 60-90s. Based on the pain threshold of the end user, once the tender area has been discovered the user will stop and apply a direct pressure over that area for 30s.
It is important that the user progresses the intensity appropriately based on their thresholds. Do not feel it has to be super intense in the beginning, it is better to consistently utilize the foam roller on a daily basis and slowly build the intensity. 

No, it's not a weird Halloween prank: Foam rolling can enhance and improve your workout. In this video, Dr. Oz's personal trainer, Donovan Green, explains how.