I'm Jeremy Shore for LIVESTRONG.COM, here to talk about how to reduce muscle soreness from working out. One of the best tools you can utilize following a workout is a foam roller. Foam rolling, or self-massage, will help to flush any metabolic waste, and also help speed up recovery, allowing you to get back in the gym sooner. Let me show you a few key moves you can do on a foam roller. First, we can target the quads and hip flexors by getting into a plank position with the foam roller right at the mid-thigh level. Here, I'll take deep breaths and simply roll from the top to the bottom of the quadricep muscles just above the knee, breathing deeply, for seven to eight passes. From there, we can target the hips and the glutes by sitting at a slight angle onto the roller. From there, place our hand on that knee and just roll couple inches each direction, targeting the outside portion of the glute. Do that for seven to eight passes. Switch sides. And then, we'll go immediately into the upper back. Position the roller just below the shoulder blades. We'll bridge up, and you can either support the head, or extend the arms. And from there, we'll simply roll up to the top of the shoulders, the base of the neck, and then back down just below the shoulder blades. Breathe deeply, and move back and forth for seven to eight passes. And then, if you choose, you can follow up with some static stretching to increase or decrease the delayed onset muscle soreness. I'm Jeremy Shore for LIVESTRONG.COM.