Foam rollers come in different sizes, and vary in density. There are ways to make your own by covering pvc pipe with layers of foam, but I have found an even cheaper way to make one. You know those pool noodles that keep you afloat? they make monster size ones, and that is what I used. To give it a bit of support, insert a broom stick, or a skinny pipe, or you can even cut the noodle in half and use one half cut to size to fit inside the other.
Here is a picture of the homemade foam roller that I created. It works great and better yet it cost less than $5 to make. I cut the noodle in half, and took a plastic broom handle to add support.
|Here it is! My DIY foam roller.|
Now you want to know how to use it? A quick search on youtube will get you many results, but we found this very well put together video. http://life.gaiam.com/video/roll-it-out-myofascial-release
I would just suggest going a bit slower to really feel out the areas that need extra attention, and when you find one, sit there for a while with your foam roller pressed into that area and breath into that spot until it relaxes a bit.