The best thing that I’ve done for my IT Bands (and knees) is Glute Med. exercises. E-stem can also be nice.

Bio_McGeek from this site posted this video last year. I had a very painful IT band issue and this process helped me get rid of the pain rather quickly. Two medial glute exercises and a stretch. It's free, and it doesn't take long to complete the drills.

https://www.youtube.com/watch?v=CuRhjYqOjz0

The IT band connects proximally to the tensor fasciae latae. Stretching this muscle has been the only thing I've needed to do in order to eliminate my knee pain. It's actually pretty difficult to isolate though. I tend to have tight quads, as well as the other hip flexor muscles so it can take a few repetitions before those loosen up a little and I actually feel it in the target muscle. If you're trying to decrease the lateral pull on the patella, this is such an important step.

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