A foam roller is a beneficial item to have if you constantly suffer from sore muscles. If you have a tight muscle in your ankles, or you have twisted and sprained it, you can use the foam roller to help deal with the pain. The foam roller costs around $20, and is available in most sports supply stores or, if you have a gym membership, they can also be found there. Consult your health care professional before taking part in any activity that may further injure your ankle.
Clear the area on which you plan to use the foam roller. Ensure that there are no loose items lying around on the floor, which might cause you to slip and injure yourself. Stay away from areas with furniture, as you don't want to run into something while stretching.
Sit on the floor and take the foam roller in your hands. Rub the roller back and forth against your ankle. Allow as much of your body weight to press down on the roller as you are comfortable with. Without sufficient weight on the ankles, the muscles will not relax.
Put your weight back on your hands and pull the foam roller towards you. Do at least 10 to 15 repetitions on each ankle with the foam roller to get relief.