We love using our Trigger Point Grid foam roller after a long run to loosen up our quads and reduce soreness. Use your body weight to add more pressure or get a little arm workout in and hold yourself up to reduce the pressure on the roller.
Start at your hips, where the quads attach. Roll down 1-2 inches and then slowly move your body and leg left to right. Roll down another inch and repeat. Stop just below the knee cap (about 1 inch above). Rocking the body from left to right helps break up any knots that form while exercising.
Foam rolling helps lengthen your muscles and restore them. Foam rolling is safe for a pre-workout as well if you are tight.