Pain in the Iliotibial Band

[KaBone]

For those who aren't quite sure where that is (I only learned the official name just now), it's on the outside of the leg in the space between the quad and the hammy and runs from the hip to the knee.
Background:
Once upon a time while out running, the Iliotibial Band of each leg started to hurt down at the knees. Eventually I had to stop running and limp all the way home. Whereas before I could run 10 miles in 80 minutes anytime anywhere, now I was reduced to about 3 miles before the pain begins, and at 4 miles I can barley walk. It didn't matter how fast I ran, or on what surface. I got new running shoes and that made a definite improvement. I could go 6 miles with little discomfort, but eventually would have to stop. However, I could play an hour of soccer with no discomfort.
Last night at practice, about 45 minutes into it, I started feeling the pain in the left IB down at the knee. I continued for about 15 minutes before I felt I should stop. I iced the leg for 20 minutes when I got home 30 minutes later. The pain didn't fully subside. I can still feel it when I walk.
Question:
Do I need to stretch it out? What's a good stretch? Icing didn't seem to help, does it? Is there anything else I can do get rid of this condition?

[KaBone]

Responses appreciated, but not necessary. Apparently my condition is common, especially with runners. There's tons of good internet info on stretching, treating, and strengthening the IT band. Sure wish the doctor I saw about this heard of the world wide web. Sorry to waste server space.

[Fresch]

Very common, especially when running down hills.

I assume you have found some good stretches www.exrx.net if you haven't

The right shoes are also important!

[honez]

Foam roll, brah.
You might cry the first few times on it, but it'll ease up! The foam roller has done wonders for me.

http://www.t-nation.com/free_online_article/sports_body_training_performance/feel_better_for_10_bucks

[MattinNC]

I cured my ITBFS in literally 2 weeks by doing band work on my glutes.

[low blow]

I cured my ITBFS in literally 2 weeks by doing band work on my glutes.

x100000

chronic ITB is usually because your glute medius is weak and your tensor fascia latae is taking over, i have this condition.

http://en.wikipedia.org/wiki/Gluteus_medius
http://en.wikipedia.org/wiki/Trendelenburg%27s_gait (condition)
http://en.wikipedia.org/wiki/Trendelenburg%27s_sign (use this - stand on 1 leg. the glute medius is meant to keep your bodyweight in line with your knee. If you are deficiet in contracting it then you hip will sink, causing your TFL to spasm and thus ITB to tighten).
http://www.sportsinjurybulletin.com/archive/gluteus-medius.htm

[highlight]

Also if you run on roads, they have a natural tilt for rain runoff causing itb sydrome in runners.

[jbrowncbr]

Buy a foam roller, you can get one on walmarts website for $15 and they'll ship it to your walmart for free, I can't attest to the quality but I plan on buying it. Use it every day before and after your run. What kind of practice do you have at 37 yrs old that requires you to run 10 miles? Dr's are wonderful aren't they? lol