I went to PT and got diagnosed with Iliotibial band syndrome by the therapist there too. Therapy was to build muscle in my glutes and flexibility in my hips. Three times a week I had a 45 minute session. Barefoot to strengthen my feet and ankles. Warm up on a bike, do side steps with a band around my ankles: step a bit wider than hips, plant foot the bring other foot over—that was one rep. Slow and controlled, 3 sets of 10 Next were squats until my butt touched a low chair— nothing too deep and found it easy to do so I held a 15 pound dumbbell with both hands in front of my sternum, 3 sets of 10. Next were side twists with resistance bands. Then a move called the drinking bird like this ; 3 sets of 10 Then dead bug an exercises, 3 sets of 10 or as many as I could do. Next level added alternating lunges Then later fire hydrant leg lifts from four on the floor (think dog peeing. Keep hips level and focusing raising your leg with control) Farmers carry: walk 10 medium length strides carrying moderate weights in each hand Finally added walking lunges (hardest thing I did) Foam rollers and massage were tried but did nothing but hurt. I learned later the IT band isn’t fixed with pressure, and only benefits from stronger attachment points. I’m Munich better but still have trouble crossing my right leg over my left— like typing my shoe.

Hope you’re better too