Due to an increase in a variety of self massage/myofascial release tools that have come on the market recently, there has been a spark of new research that has come about in the last few years. Any Google search related to 'foam roller research' or 'myofascial release research' will give you several abstracts discussing the effects of foam rolling on a variety of variables such as; muscle performance, range of motion, post exercise muscle pain, muscle fatigue, and flexibility. If you don't feel like weeding through all of the research language the general idea as of now is that foam rolling can help improve range of motion and flexibility prior to activity without lowering performance.
Why is this important? Because research has previously shown us that stretching before activity can actually result in a reduction of muscle performance, which is obviously important to any athlete and can even be important to the weekend warrior who is stretching before a strength training session at the gym. Foam rolling has also been shown to reduce muscle pain and fatigue post exercise which can help us recover faster and be ready for the next exercise session or even being able to go home and go about your day after an intense spinning class. Less sore the day after spin = win! The best part, foam rollers are inexpensive (about $20), and can be done at home on your own schedule.
I won't lie to you and say that it will be the same experience as a feel-good massage. The best way to describe foam rolling is a 'hurt so good' type of feeling. But on this one, I'd say the pain is worth the gain. And just may prevent that next morning muscle soreness.
Below is a few examples of different muscle groups that can be rolled before or after an exercise session. Taking your time, spending a few minutes on each area for a total of 10-15 minutes can make a large impact. Happy rolling!