I used the foam roller when I first got to the gym. The instructions say to find the "hot spot" and then roll for about a minute or until the pain decreases by 50-75%. It actually hurt and I had to breathe through the pain. It really works. I don't know why I don't do it more often. Actually, I do know. I didn't have one at home. Until today. I just bought one at Wal-Mart. It was $18. Nothing fancy, but it works. I know they have them at TJ Maxx too. I don't know the price. Walmart.com has several options, if you are willing to wait for shipment.
You can foam roll in your jeans while you watch the news. This is what I will be doing tonight during the Biggest Loser.
20 minutes--foam roller
61 minutes--treadmill--7 miles (6.5-9.0 mph), walked when I ate my Stinger gummies.