Pity will hook you up with some info I'm bet .

The ilitibial band is a must do!

On the foam rollers did you get a softer one, or a dense one? You don't HAVE to get a softer one but if it really hurts to bad that's an option. Otherwise just try to modulate the pressure and such like pity said.

I would say, in general, that you shouldn't walk away feeling worse. A little discomfort, sure. But you shouldn't feel "injured" if you get my drift but loosened up. So back off if you need to...take your time.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.