I have been having IT pain for about 2 months. My question is what is the best way to use the foam roller for theis? should i role directly over the band, quad or hamstring, or glutes. Also how many times per day should I use it at first. How long should I roll over the muscle group each time, and how long should I hold it on an individual trigger point. Should I progressively add more each day? I started using it yeasterday and am really sore today, is this normal? Should I keep rolling through the pain in the muscle not in the knee, similar to ART or Massage.
Thanks in advance