jerseywoof saidreally suffering big time from this lately. This week very bad...physical job at work and at times very painful walking. It has not bothered my leg routine as it does not hurt while doing them but this week may have to skip
Have to hit the foam roller more and doing some stretches...does ice or heat work at all. Probably going to have to hit the massage guy for the first time in 6 years to help it
So, ITB = overuse injury, either near the knee or near the thigh. Usually biomechanics can also play a role: overpronation of your feet; weak glutes, causing you to internally rotate your femur (thigh bone) during certain activities like jumping or running, so that the IT band rubs over the greater trochanter of your femur; internally rotated tibia or degree of bow-leggedness (genu varum), causing that IT band near the knee to get overly rubbed on during knee movement; tight IT band and/or glute muscles; etc... Just to give you a background on different types of causes...
Things to do/keep in mind: modify activity, footwear (if a runner, or high mileage in shoes you wear), stretching and strengthening exercises are a must, ice massage, heat, and NSAIDs (short-term use, please) can help. You can use heat and stretch prior to activity (IT band, hammies, quads), and then ice compress/massage afterwards. You can apply the heat before/during your stretching for up to 10 minutes, and you ice treatments until the area feels numb or no more than 15 minutes (10 minutes for ice massage; if your pain is in the hip/thigh area, then ice massage won't be of much use b/c of the relative thickness of the soft tissue between the skin and IT band).
You can also use a TENS unit if you have one (settings: frequency/pulse rate: 50-150 Hz, pulse duration/width: 50-150 microsec (whichever is comfortable), amplitude/intensity just until you feel a tingling, but not strong enough to cause a muscle twitch. Usually, depending on the person, time on can be from 20 to 120 minutes.
And of course you can massage. You usually want to massage the IT band in its lengthened state (slightly stretched). You can do foam rolling, but it's based on the individual, and there's really no scientific evidence that they work (other than squish stuff in your body). Depending on the etiology or mechanism of injury, treatments will differ. But the modalities above will help with the pain/inflammation at least.
Hope I have you some info to help yourself.