Looking for an upper body guide since I am out of commission with my legs due to a knee injury.

I never got the foam rolling.

What are the actual benefits of it?
And do you only apply it the day after you trained the muscle group?

Foam rolling is a self massage tool. It has same benefits as massage which are basically to loosen up tight muscles and scar tissue. They can be used before a workout to warm up your muscles to prevent injury and after a workout to help with the recovery process.

I would recommend foam rolling regularly...

This post was edited by PartyInMyPants on Jan 9 2015 01:46pm

I didn't bother looking into the credibility of this source, but that seems accurate.
http://runnersconnect.net/running-injury-prevention/research-effectiveness-foam-rolling/

here u go OP

this one is the worst. you WILL cry like a little bitch

I love that one so thats why it hurts

Only at first keep rolling and eventually it won't hurt anymore. I don't feel much pain if any in my it band anymore.