I always stretched after every workout, but it was half-hearted because I was tired.

Only in the past 3 months have I gotten serious about it. And part of my stretching routine is foam rolling. I'll stretch, feel some tightness, roll the area, and re-stretch. Usually on the second stretch, I can go deeper into the stretch.

but it is the most painful part of my workout. I've probably cursed a little more than I should when I roll my IT bands.