I didn't bother getting a roller but got a cannister of tennis balls.
The canister is like a roller, and if you use the tennis balls you can get right into the muscles in your arse where the itb joins up with the extra bit.
Put all your weight on the tennis ball and the sorest part of the muscle/tendon. Fucking ouch.
I also use one of those foam pilates roll things (less frequently than I should) - they do a reduced version of what a good deep tissue sports massage does and are therefore excellent - the more you use them the less painful it gets.
I also have knees that crack a bit mainly when doing things like squats at the gym - I was told that sound is nitrogen popping in the joints/cartilege. My old man and (when he was around) grandfather both get/had gout - its heritary and I was told I can expect to get it when I'm older (than I am now).
Slightly off topic but I also use compression tights and reckon they work really well for muscle soreness/lactic dissapation after long rides.
"i have the grammo that doesn't look like someone's had a chund on it. neither of them are that rare, really."
knees are overrated.
if anyone ese is or has experienced the shithead that is ITB syndrome, PM me for a pdf that i just got my hands on that has a pretty comprehensive overview of how to prevent and treat it. it's directed more at runners but a lot of the same principles apply, i guess.
i hurt my knee last week, riding the roady around mostly now .
waiting till next week before i consider a physio, else they will tell me not to play polo