Had a serious bout with ITB about 10 years ago, bad enough it drove me out of a military selection course. Don’t recall what I did then, aside from just taking time off from basically everything while stretching and working mobility (sucked).
Fast forward to present day and I just managed to avoid a repeat. I’ve been prepping for some physical events I have to do for a job interview, and progressed too quickly from just running a couple times a week (plus lifting) to adding sprint series several times a week in addition to the other. Had a couple ‘twinges’ (thought I was pinching something), then one really painful day and I knew exactly what it was.
Went the last week with no lower body lifting and no running of any kind, rode the bike and towed instead for conditioning work. Couple times a day, I did contrast therapy on the affected knee - 2:00 each of hot water from my handheld shower nozzle (hot as I could stand without blistering myself) and then a bag of ice, back and forth three times each session. I did some rolling of the TFL and peroneus longus, but no direct rolling on the ITB - from what I have been reading (a review of what little actual research is out there for this) rolling the IT band won’t do much since it is connected to the femur the entire length of the bone. In one study, they cut out cadaver bands intact and tried stretching them using a machine - best the could achieve was a 1mm difference in length. So if a machine can’t do it with the whole band removed, rolling isn’t going to do much. Some of the (limited) research even suggests it isn’t actually the IT band at all, but the side of the knee structure directly under it.
After taking the week off from all lower body and running (plus the therapy I mentioned), I ran today on the treadmill pain free (3 x 1/2 mile intervals @ 9mph).