Stretch your IT band regularly: Stretching is one of the best ways to reduce IT band pain. You can stretch your IT band with a foam roller, a specific IT band stretch, or a combination of the two.
Use a foam roller to massage your IT band: Foam rolling your IT band helps to reduce muscle tension, increases blood flow, and helps to break up knots and adhesions that can form in the IT band.
Strengthen your hips and glutes: Strengthening your hips and glutes can help to reduce IT band pain by increasing hip strength and stability.
Wear supportive shoes: Wearing supportive shoes with cushioning can help to reduce the strain on your IT band when walking or running.
Take a rest day: Taking a rest day from running or other activities that aggravate your IT band can help to reduce pain and discomfort.
Use an ice pack: Applying an ice pack to the affected area can help to reduce inflammation and pain.
See a physical therapist: In some cases, IT band pain may be caused by an underlying issue such as muscle imbalances or poor