After a long run, I have to roll my sore and tight muscles out. If I don’t I won’t be able to walk very well the next day. There are different types and sizes of rollers. There is also a variety of moves that can be done. I typically start rolling my hamstrings first and then move my legs from side to side. I will roll each part of my muscles paying attention to the parts that hurt more and roll on that spot until it doesn’t hurt anymore.