1. Decreases muscle soreness. Post workout foam rolling is shown to reduce muscle soreness and improve range of motion. This allows for faster recovery between workouts.
2. Decreases fatigue. Pre-workout foam rolling decreases fatigue post workout.
3. Improves static stretching. Combining foam rolling with static stretching (post workout) can increase range of motion over static stretching alone.
4. Increases blood flow to the muscle. This is how you can decrease soreness post workout. Allowing for increased blood supply aka more oxygen to the muscle.