Anyone really suffering from the IT band issues I recommend this:
There is basically a constantly updating compilation article of science and research based info on the topic. Same also for PFPS/runners knee i.e. front knee pain.
It’s not free and you probably wont find a solution from there but it’s worth it if you are really interested. Potentially saves you wasting money on useless things like physios that will tell you to go to the gym (no evidence has been found btw on muscle imbalance causing/solving the ITBS).
However the very short version goes something like this:
ITB syndrome is not completely understood and not much research is going into it so most of the “wisdoms” around it are old or not scientifically valid. However foam rolling it definately is not a solution, it might help when e.g. the muscles it attaches to are tight, but ITB itself is super strong, is not really moving/sliding relative to the quad muscle and is not “moldable”. Massage might relive the pain and might generally be helpful, like the gym, icing or other treatments but they are unlikely to solve the main issue. The actual problem is not the ITB itself but probably comes from the friction created by it to the bony bit under the ITB on the side of your knee, where some irritation starts to build up and create a bursa or some sort of fatty callus type of thing that is getting inflamed/painful. Some experimental surgeries have been done where removing that abnormal bursa/fatty stuff (even that is not figured out by science what it actually is) has solved the issue, without touching the ITB.
Me personally I have found some relief only from Voltaren Forte gel which is like ibuprofen but in a gel form directly applied to the painful spot twice a day. Other help has come from fine tuning the bike fit (cleat position, saddle height) and minimazing the time you spend having the knee at the painful angle, i.e. slighlty bent. (higher cadence, laying on the sofa/bed with leg straight). But gone is it not, just manageable…