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What to do Avoid aggravating activities - stop running or significantly reduce your running volume Take anti-inflammatory medications (NSAIDs) - if necessary, and only those prescribed by a doctor Ice or cool the injured area - ensuring you follow safe instructions Massage or foam roll - only over the muscles attached to your IT band Wear supportive insoles - if necessary and if they work for you (if you're uncertain, a podiatrist can assess this) Use an IT band syndrome knee brace or strap - if you feel it helps for your pain, but there's no current evidence supporting their use KT tape can also help relieve pain - you can find a kt taping technique for iliotibial band syndrome here What to avoid Corticosteroid injections - can reduce your pain in the short term but may have adverse effects on your recovery in the long-term Strong massage or pressure over the injured area - foam rolling or deep tissue massage over your painful IT band area can worsen your injury The Exakt app guides you through this process step by step