Foam rolling is a very effective way to give your body self care between massage sessions. I find though that a lot of people equate foam rolling with pain. It doesn't have to be that way folks!
The following video is by Ian Harvey of Massage Sloth. I consider him to be the "Yoda of massage therapy". This video was originally made for massage therapists but I figure that everyone can benefit from it. The key is to start slow and listen to your body. If it's too "sharp" try different angles and lifting your body weight off the roller. You might also try foam rollers with different density. To address the IT band you don't have to go crazy on it. Try working the muscles that give it it's tone: gluteus maximus and tensor fasciae latae.
2:06 Foam roller basics (how to get on the thing)
3:21 How to roll out your mid and upper back
4:35 Unilateral back work
5:10 Working on your lateral ribs and scapula
5:57 Rolling out the glutes and low back
8:30 Foam rolling for IT band pain
9:52 Foam rolling for low leg pain (shin splints, charlie horses, plantar fasciitis)