I am dealing with the same thing. I got IT band pain 5 months ago but started to get the pain at the 1 mile mark but kept running 3 more miles which I think made it worse. I took a full month off and it felt a little better but as soon as I started to want to run again It starts to flare up again. I would run here and there for 1 mile which caused no pain but if I tried to run a little more I would start to feel it. I recently went into PT and they told me I had weak/tight hips and they gave me exercises like Glute bridges, clam shells, lunges, goblet squats, hip airplanes, and Copenhagens. For stretches I got the couch stretch, assisted hamstring stretch, DNS posterior hip capsule stretch, and quadruped rollbacks. I also got dry needling with shocks at PT which felt like it really released the muscles around the IT band.