With IT Band Syndrome, many like to debate whether it’s really the IT band that’s the cause or if it’s your tensor fasciae latae (TFL). The TFL is really the muscle belly of the IT band, so stretching and exercising one should help the other.
There are many ways to stretch the IT band/TFL. You can stretch it lying down with a strap, standing up, and a few other ways.
It’s also good to stretch your hamstrings and your quad muscles because they are closely related to the IT band, and often are tight and irritated as well.
Exercises like clamshells and hip abduction in sidelying and standing do a great job of strengthening the gluteus medius as well as the TFL and hip area. You can always use a resistive band or weights to make the exercises more challenging.