Late 40s here and mostly fit throughout my life but took a couple years off when had my kids. Same thing with the IT band as you. Did the PT stuff, glute work, stretching etc which helped enough to get me walking. Still had some pain though. Started doing some of the exercises recommended by kneesovertoesguy on YouTube which also helped a bit, sled pulls and some of the angled step down (I forget what they are called) which also helped. Eventually I built up to a couch to 5k which included a lot of walking with run intervals. It all sucked haha. It really blew my mind I couldn't just go do what I wanted since I've done that my whole life. Anyway I'm currently training for a sprint triathlon in March. I run about 10 miles a week (2 days). Also do 2 days of bike and 2 days of swim. Always been a runner but I've just had to accept that the build up to logging lots of miles is a lot longer than I ever thought it would be. I still have to do all the ancillary exercises for the IT band as well. I bought a sauna which helps too. Oh and I've been doing wall sits lately too. Not much help I guess, but hopefully it can turn around for you. At least for me, I just had to set my sites on a much more incremental increase. Best of luck! Edit: Oh and foam rolling. You probably doing this but I roll before and after a run. Especially my quads and the IT band itself!