This thing saved the day today. One of my clients walked into her session complaining of bad knee pain. For the past three days the pain had been so bad each time she straightened her knee, she could barely walk. She was ready to see a physio. I had an inkling that her IT bands and outter quads were tight, having experienced the same myself. I laid her on her side and went to work rolling out the knots in her outter legs. And boy were there knots. And boy were we both rather impressed with me and my inkling -- like a miracle she was instantly healed. This thing is called a tiger tail. But a good old fashioned rolling pin works just as great. Remember, strength training is stressful to the body. It makes you tight. Be sure to counteract that stress with stretching, mobility work and rest.