When using a foam roller to decrease muscle pain/tightness, place it on the tender muscle. Roll the whole length of the muscle until you find a tender point. Spend 20-60 seconds on the tender point. You can either hold the foam roller over the tender point using your body weight or you can gentle slowly roll over the area. Spend no more than 5 minutes on a muscle. Be careful not to spend too long on one specific area because it can cause increased pain and bruising.