Originally Posted by CHuG

I know this is old, but i saw this thread and want give my recommendations/suggestion.

Foam rollers are too expensive and don't last very long. I use a cheap 2 liter of soda, which was recommended by a sports physician. With the 2 liter I roll out my calves, hamstring (don't touch the back of the knee), and the IT band focusing on the hard 'knots' in the muscles. This of course is after a proper warm-up so the muscles are warm and elastic. Than I use a tennis ball/ raquet ball and place it under my hip (top of IT band) and lay on it for a goof 3-5 minutes for the myofascial release. I'm a runner and a coach so IT bands are the main focus with this stuff. I do this routine about 2-3 times a week, a day after any hard workouts.