I've been using a foam roller and stretching to heal up an IT band problem. It's been working well, and after a month I'm slowly getting back to activities.

How long should a lump in the muscle remain? I have one or two in my IT band area of the sore knee, that I can not get to roll out. It's like going over a speed bump, and I've become pretty immune to the pain of working it so am able to spend alot of time wiggling, rolling, and kneading with my hands. Just won't go away. Do they ever go away? What exactly are these lumps?