What can i do for iliotibial band syndrome?

Stretching: This is a condition where the side of the thighs are tight - constrictive and painful. Stretching this connective band out is the best way to get pain relief. Seeing a physical therapist even once or twice may be enough to get you started on a good program towards recovery.

Strengthen&stretch: Although stretching is helpful to treat the symptom, if you want to fix the true problem, it often lies in muscle imbalances. Gate problems and weakness in the gluteus medius/mimius muscles can result in excess strain on the IT band, causing irritation and injury. Foam rolling and stretching helps with some irritation, but generally you will need to address the true cause for complete recovery.

ITB: I have enclosed a link to a Runner’s World magazine article, so that you can see demonstrations & descriptions of how exercises are done to help prevent or treat Iliotibial band tightness. Exercises include: lengthening stretch, clam shell, side leg lift, single leg squat, & hip hike. See: https://www.runnersworld.com/advanced/a20844564/treating-itbs/