thanks tadawdy.. great information.
rolling out both quads simultaneously, which is the only possible way because of the pain (all the weight on one quad would be too much), seems to cause bruising if i stay on for more than 20-40 seconds.
i have skinny/muscular/wiry legs.. would it be healthier to use a softer foam roller for sensitive muscles like the quads? any cheaper alternative to buying a soft foam roller.. maybe wrapping this one in a coat or jumper?
rolling out the ITBand has become easier since i started (2-3 weeks ago), it's still painful after a few minutes, but it's a healthier pain than on the quads.
i still can't distinguish 'tight spots' from regular discomfort though. hopefully they'll just dissipate with frequent rolling..