I've been dealing with IT band issues for 2.5 months so I know how much it sucks. I've spend countless hours researching online myself, and a few hundred $$ on sports chiro & physical therapy. Below are things that helped me other than daily stretching/rolling.
- I tried minimal rest at first, 3-4 days at most, and was still running just not my normal 3-4 days/week. Three weeks after my initial injury I had to stop one run 3 miles in because pain was so bad, then I rested a full two weeks. You know your body best so you may need to take time off, or just take it easy while you rehab.
- You definitely need to work on strength exercise for hips/glutes. I found this one online and did it every other day for a few weeks initially. Now, I do it once a week along with my stretching.
Illustrations of ITB Rehab RoutineVideo of ITB Rehab Routine- Slow your pace. Once I started running again after taking 2 full weeks off, I was running 1:30-2 minutes slower than pre-injury. I am just now getting closer to my "normal" pace this week which is about 2.5 months since initial injury.
- If you sit at a desk all day, definitely focus on stretching/rolling your TFL. See video below, specifically starting around 4:00. You can use a racquet ball or similar which is what I do. This provides immediate relief to my knee every time I do it.
TFL Mobility Drill- I recently started doing "yoga for runners" based on responses from a different thread. I do this once a week now
Yoga for RunnersGood luck with recovery and I hope this info helps!