Calvini, I'm with CarbonFiberBoy in that a physical therapist did good things for me -- but was only half the deal in my recovery. (Your friend might not be right about recovery; each body and injury is different. I'd say I'm about 85-90% recovered, after five months of constant care-taking -- but that included lots of riding in my case.)

The other half of the deal (at least) was an expert fit by a very accomplished expert in a highly reputed local store. It didn't cost much (I just did the leg/pedal fitting to save money over the entire fitting cost, which included reach to the bars and all the upper body stuff). It did, however, include custom cleat adjustment. I *immediately* started feeling better after rides -- like, the next day.

As far as foam rollers go, I *highly* recommend them -- and here is a post about a roller technique I found on the Web that was very, very helpful to me. Use it on any muscles giving you trouble, but especially the ITB:

http://www.bikeforums.net/showpost.p...3&postcount=12

Best of luck getting strong and flexible again!