As Justin noted, IT band issues are almost always a muscle weakness, and usually your glutes.
Here is a quick list of some of the exercises I have done….it wasn’t until I got serious about strengthening my glutes that I resolved the issue. No amount of foam rolling, stretching, icing did anything.
- single leg squats (keep your butt back over your heel when you go down)
- monster walks with therapy bands
- squats while reaching out to pick up paper cups (12, 9 and 3 o’clock positions). Do these on a balancing pad. If you can’t find a balancing pad, use a pillow.
- hip raises w/ alternating leg extensions
- running man squats (can also do these on a balancing pad)
If you aren’t feeling a burn in the dimple of your ass when doing these exercises, you aren’t doing them right. Use that as a guide.
Good luck!!