Foam rolling is a great way to relieve muscle tension and help get those painful "knots" out of tight muscles. When using the foam roller hold pressure on any sensitive areas for at least 20-30 seconds, or until you feel the tension lessen and the muscle start to relax. Once this occurs, you can then move on to the next tender area. On particularly sensitive areas you may need to lessen the pressure applied by the foam roller and hold the tender spot for a longer duration - generally up to 90 seconds.
The goal of foam rolling is to reduce tension in the muscles. Foam rolling can be quite uncomfortable, especially on certain areas such as the IT Band, so focus on breathing and trying to relax as much as possible when on tender areas. It’s easy to rush, but remember you have to give the brain time to tell the muscles to relax.