The article below from Running Times, "Getting the (IT) Band Back Together" really helped focus my recovery...strengthen, strengthen, strengthen! IT band issues are almost always caused by weak hip muscles so the key is getting them stronger. I've had positive results with the foam roller as well in terms of lessening pain. Good luck with your recovery!
For me, the knees never hurt but the ITB did up by the hip. One day, after a hill workout, my lower back froze up. I spent the next three days in bed crying. HIPS HIPS HIPS. I needed a physical therapist to release the contracted muscles. Once the hips were back in alignment, stretch and strengthening was the trick. And my foam roller. I have two - long for home, short for travel. Hurts like hell till you get it loose. I roll out my legs after every workout - run, bike, swim.
I can't reiterate the HIPS enough. If you are unbalanced there, no amount of foam rolling will help.
I have been limping up and down steps for three days, now. Walking on level surface is much easier. I tried the foam roller this morning and, yes, it hurts. Am going to try the exercises with the resistance bands around my ankles tonight.
When I was in full ITB "ouch" I was told I would have some good days and some bad days, that it would take some time to resolve. My ITB was so bad that not only did it lock up my knee on one run, but it also locked up my hip flexors (Psoas). I was a mess to say the least. I was training with MTT and asked my sports doctor (Dr. Dec) if going to a PT would help resolve the issue faster and was told, yes. Thus I went to PT, learned a lot and continued the program.
While this sounds like ITB, there could be other issues...so I ask, have you seen a sports doctor? Runners like to give advice, but even if the advice is good, if the root cause is something else, then the advice will not help.
Just a thought. Hope you are able to resolve the issue quickly and are back pounding the pavement with the rest of us idiots.
I had ITBS last year and obsessed over what to do. I saw 3 physicians and a chiro to figure out how to get rid of this awful ailment. The problem is the IT band has irritated the bursa sac and it has become inflamed. The foam roller is good in that it helps to stretch out the IT band and relieve some of the pressure it puts on the bursa. RICE is obviously good too. There is also a stretch I learned that was the most beneficial. It stretches the "performis". It is hard to explain, but if you go on runnersworld.com and go to forums, injuries and search for ITBS Support...you will see an entire forum dedicated to ITBS. If you can not find this performis stretch, google it and there are videos of how to stretch it.
I use the foam roller every day twice a day. It is a godsend! My ITB is a bit cranky and will act up, especially when my mileage cranks up past 50 miles/week.
You should experiment and see what works best for you. It is also great for your butt, back and quads. For my lower legs I use a small wooden ball and if really bad, will roll using the handle of my 10kg hand weight.