I am new to this group which looks as if it has had some spamming
problems of late. Hopefully that will resolve.

Myself I too 'suffer' ITBS problems in my left knee. But I don't run
and never did much beyond gym workouts, biking, hiking and some
elliptical machine workouts.

About a year ago I 'hurt' my knee and it evolved into ITBS I believe.
Somedays would hurt so badly, it felt as if someone had stuck an
icepick up the outside of my knee.

I saw 2 Orthopedic surgeons and a PT who harped on strengthening my
quads which I did without relief. All kinds of stretches were useless
for the most part.

Nearly opting to just live with the pain. I went to a sports medicine
osteopathic doctor who had a different approach to this problem. He
treated me for hip muscle imbalances especially glut medius. Plus 7-9
g of Fish Oil for inflammation and it actually helped. Alot of one
leg stuff which uses the glut medius and alot of balance stuff to
boot.

I also learned a varient on PNF stretching that actually in the
beginning hurt but over time is proving to help as well. I lay on my
back with the good leg straight and the affected one bent so my foot
lays around the knee of the straight leg. Another person (PT) will
push the bent down to the opposite side of my body (basically over
the straight leg)just a few inches and then stops and I push back
into their hand for 10 sec. I relax and they push my leg a bit
further down and the cycle starts again. The PT would do this as far
as I could go and over time as the TFL has stretched and she can feel
it when the band actually releases I can stretch all the way to the
floor now. Doing this Contract-Relax stretching also called PNF
stretching actually does affect a true stretching of the the TFL-IT
band that along with the glut medius and maximum strengthening and
help with improving my hips ability to internal rotate seems to be
make strides and the knee itself feels less inflamed as the band is
not as tight.

Any thoughts on this?

Also the Walt Reynolds stretch is much more effective to help keep
the band stretched now.