know when to roll em? (Read 231 times)

I've been struggling with ITband issues since ever (and ever and ever....) and have a question about foam rolling.  When should i roll? Morning?  Before run? After run? before bed? etc...assuming that I'll probably be able to only stick to a max. of 2x per day, which times do you think best. 

Related note: I apparently was doing some VERY vigorous rolling this morn. on my rumble roller (owwieeeeeee!) and noticed later today i bruised myself???? WTF?  Can this be true?