Exercises:
Various types of foam rolling
hip flexor kneeling stretch
hip abduction toe down leg lift
hip adduction lying on side
clams shells
glute bridges
ankle exercises with a band
single leg deadlift
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That is a good regimenā¦.I would suggest adding monster walks and single leg squats to the regimen.
For the monster walks, do them both with straight legs and bent knees.
For the single leg squats, make sure you keep you weight over your heel and donāt lean forward. You can also do them on a pillow or stability pad, which will help the stabilizing muscles in your ankle / calf.
I would also recommend Running Man exerciseā¦seems simple, but can be challenging. I modified it to be more of a squat as I reached back with my leg, lowering myself further down. Again, you can do these on a stability pad or pillow for added challenge.
Well im on week 3 of fighting with this issue, removed a varus wedge to get more foot space in the shoe and now I have a good lump on my knee. Goals for the year are prob gone out the window.
guess this is life
Oh manā¦.been there, so I feel your pain (literally & figuratively).
Have you tried the strength / PT regimen noted above?
I had really bad IT band issues about 10 years ago when I was riding a lot. I took a break from riding and started lifting consistently up to 2 years ago when I got back into riding. I was very surprised as I am riding way more than I did 10 years ago and have not had any IT band issues. I think a big part of it is my legs are much more balanced strength wise and my glutes/hamstrings are way stronger than they were 10 years ago.
I think fit can also help and make sure you have float in your pedals. I did switch shoes a few months ago and the new shoes were preventing the pedal from floating normal. I started to have some IT band issues reappear for the first time but as soon as I cut away some of the shoe so it floated easily it went away right away.
Touchwood, IT band was the only injury Iāve had circa 19 years ago. IIRC Left IT Band became tight (trying to keep up with the more powerful right leg) and pulled the right knee patella out of alignment and instead of running smoothly it was like a jagged knife.
The most effective stretches I found was something like the first one on this website.
and something like this one.
I managed it for about 5 years with stretches until a bike fit shimmed my right foot and lowered my saddle and Iāve had no problem since 
This fixed my IT issues. Took a few weeks but I havenāt had problems for over a year. I now do this after every ride.
Iām 2 weeks into the exercises. Still have a lump on the tendon above the knee that goes into the joint.
Did my first hour in 3 weeks yesterday. Some discomfort this morning. That lump didnāt go away with prednisone. I put my wedges back in my shoes and will. Try to slowly add hours
I didnāt know how much I need those 2 varis wedges. Were removed since I get hot spots on my feet after 100 miles
Chasing that 1% resulted in a massive issue