Cross Country & Track Resources

As running increases...so does the chance of minor injuries. A FOAM ROLLER is something that is inexpensive and very effective (yet sometimes painful) that runners and athletes can used to self-massage sore/tired muscles....especially in the legs.
Also a lacrosse or tennis ball, depending on your level of pain-tolerance, can be used to "roll out" areas like the hips and glutes by rolling on top of the ball the sore spots of those muscular areas.

I highly recommend purchasing an inexpensive foam roller at a local running store...Luke's Locker, Dick's Sporting Goods, PlayTri, RunOn!....or online to help with minor muscular issues and stretching. A little bit of daily maintenance(5-10min) in this area can go a LONG way!

Here's some helpful links for getting and using a foam roller...

http://breakingmuscle.com/mobility-recovery/your-it-band-is-not-the-enemy-but-maybe-your-foam-roller-is#.VPCFFhg7q9x.facebook

http://www.active.com/running/articles/3-ways-to-conquer-it-band-pain

http://www.amazon.com/Black-Roller-Density-Rollers-Round/dp/B0026HYWRW/ref=sr_1_3?ie=UTF8&qid=1411496511&sr=8-3&keywords=foam+roller

If you have ANY other questions in this area please ask!