In the October 2012 issue of Men's Health magazine, according to researchers in Canada, a foam roller can help increase your range of motion and reduce your risk of injury. Roll your quads, hamstrings, calves, glutes, and hips 2 minutes apiece before your workout can help you push harder and perform better. The Grid roller is the most popular foam roller and self-massage tool among fitness professionals. You can apply varying amounts of pressure to your muscles thanks to its unique construction. The foam won't sink in over time like your typical foam roller. More on foam rolling.