Hi, just read an article about problems with pain at the IT band around the knee.
Previous thought was that using a foam roller will help solve problem with pain.
Apparently it does help with pain through massage, but it does nothing so solve the cause and is why it just comes back.
The cause is from weak hip muscles, especially the gluts. When they are weak or out of balance with rest of muscles, the knee tends to be able to twist and cause irritation to the IT band. The IT band is a thick tendon connected to your gluts and it keeps your leg in alignment. Abduction exercises (moving your leg away from your body) like clam shells and side leg lifts will strengthen the hip muscles associated with the IT band. It could take up to six weeks to build the strength to alleviate pain.
I found the article on MAPMYRUN.
Chuckm