If you are active at all or want to be active, the foam roller is a must-have. Foam rolling is said by many coaches to add years onto athletic careers. It can prevent injuries, help recover from injuries faster, increase athletic performance, and probably most importantly make you feel a whole lot better!
Foam rolling involves rolling muscles and tendons over the roller for varying lengths of time. Warning: it will probably be painful, especially if you have never done it before. It helps tremendously to break up old tissue that's causing tons of unnecessary pain and tension in your muscles and tendons. Once you find pain points, it's important to spend as much time as possible rolling those out. Pain points equal problem areas. Foam rolling can help with IT band issues, plantar fascia issues, recurring cramps, and any other number of muscle or tendon issues.
Once you get your foam roller use it as much as possible! There is no limit. Do it when you wake up, before working out (very important time to do it), after you workout, before going to bed, when you are watching t.v. Do it as much as you can. Foam rolling is what you were looking for and will keep you out of the chiropractor's office and on the field.