Earlier I shared with you how using a foam roller (or any active massage tool) after your workout can help your body better manage the healing process. You can see the card here.
But if you've never used a foam roller, it's completely foreign to you.
TIP: Always roll with the grain of your muscle fibers. If you don't know the direction of your muscle fibers, take a look at the next picture. NEVER roll against the grain!
Print this out as a guide so you know which way to roll and which way not to roll.