Thanks bro.
Foam Roll is a technique when you roll out myofascial release out of your muscles. Its easy, and they sell the both foam, or rolling pin style equipment. I have both, foam roll is better if you have time, you have some extent of your weight rolling against the sore muscle. Really good if you run a lot.
http://www.performbetter.com/catalog...ofacialRelease
I've been switching my glutes, and quads. I have yet to try delts...