Sore, stiff, tight? We feel you. Take some time for self-massage. Used pre-workout, pre-stretching, or simply to start the day, foam rolling has serious benefits, including easing muscle soreness, correcting muscle imbalance, increasing range of motion, and preventing injury.
Some gyms have foam rollers, but it might be worth investing in your own. (They’re still way cheaper than a professional massage!) Rollers vary in size, firmness, and shape. Long rollers provide more area for stability and support, while shorter options are more versatile and convenient for travel. A soft foam provides a gentler massage than a high-density version. Some options include a grid-like design or a ridged surface, which helps target tough-to-relieve knots and trigger points.
Source: How to Foam Roll Like a Pro
Don’t be fooled by the expensive ones though unless you really want one. The generic rollers are just as good. You can get them in all kinds of firmness levels depending on need, body weight etc.
I would caution against direct rolling of the IT band; with the lack of elasticity in connective tissues, it can lead to a plastic strain response and subsequent damage. Franklyn-Miller summarized the article here.