These are some basic foam roll drills to start with, obviously there are more that get into more specific areas, but for now, if you can manage to do these drills twice per week (1 lower body day, 1 upper) you should start to notice general aches and pains (coupled with stretching of course) start to dissipate. As mentioned, always foam roll before you stretch, you will notice the difference immediately.
StudiesCurran P.F., Fiore R.D., Crisco J.J., (2008). A comparison of the pressure exerted on soft tissue by 2 myofascial rollers. Journal of Sport Rhabilitation. 17(4):432-42.
Esenyel M., Caglar N., Aldemir T., (2000). Treatment of myofascial pain. American Journal of Physical Medicine and Rehabilitation. 79(1):48-52.
Micklewright D., (2009). The effect of soft tissue release on delayed onset muscle soreness: a pilot study. Physical Therapy in Sport.