There's been a lot of debate surrounding foam rolling. People use it because it feels good and it helps them move better. Wait, it may not feel good while you're doing it, but it feels better after, haha.
We don't understand the specific mechanisms behind why it works. What research has shown rolling decreases muscle soreness. In theory, if you have less muscle soreness, you'll be able to perform better due to decreased soreness. Recently, a few small studies have supported this notion.
Here's a video showing foam rolling for your legs. There are many variations in one video. Play with what works for you. If foam rolling is painful, use less pressure. If it doesn't create some soreness, increase the pressure. Don't work over bony spots. That may create some problem areas.
Hope you like it!
Strive Physiotherapy & Performance
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