Foam roller exercises
To treat most muscle groups, place the foam roller on the floor and slowly roll the painful muscle group over it. Relax the conscious muscles, gradually increase the pressure and do not go beyond your own pain threshold. Roll over the painful area several times, or keep the pressure on the most painful point. You can easily do a massage with a foam roll yourself. On YouTube, for example, you can find various exercises. However, it is wise to do one or two sessions with someone who has experience, such as a sports physiotherapist. Then you can be sure that you are doing it right and you will get more out of it.