IT Band syndrome

[Allfurcoatandnoknickers]

I've been running for around 3 years now - not much, a couple of v short runs or one 5k a week, that kind of thing. I also do pilates and yoga every week.

For the last few years (and before I started running) I've suffered with pain in my outer thigh (very rarely in my knee) and was told that I have IT band syndrome by a physio.
When I'm in bed, after a while, if I lie on the affected side it aches (like a toothache), and feels very stiff when I've been sat for a while.
I'm seeing a physio again later in the week - I've had deep tissue massage before which seemed to help, so hoping she might be able to do some of this to ease the aching.
I'm also convinced that it's somehow linked to my hormones - I'm post menopausal and take HRT still, but sometimes get some menopausal symptoms flare up, and that's when I seem to get this problem.
Has anyone got any advice at all?

Foam rolling foam rolling foam rolling!
And then some more foam rolling.

Hurts like hell, but it's more effective than a physio IME and a fraction of the price.

ITB syndrome is extremely common and usually a symptom of weak glutes; so doing some clam shells and glute bridges regularly will help keep it at bay once you're fixed.

Oooo i've got this apparently. i've no idea what those things you suggest are Fellrunner, but i can google - thank you :)

Thanks - I'm trying to incorporate some clam shells and bridges into my stretches every day - just got to remember to do them!
I have tried the foam rolling but I'm not sure it really did much - how often do you do it for and how regularly?

The touching your toes whilst your feet are crossed stretch was my best stretch. An acupressure mat. In the end what worked for me was changing my shoes. I had always had ones with good arch support but neutral runners cured me. I swim a lot as well- breaststroke and that helps enormously. I got the IT band flareup during lockdown when I couldn't swim.

Thanks - I've not heard of the acupressure mat will take a look. I've had my shoes properly fitted and wear orthotic inserts that were made for me by a podiatrist so I feel I've ticked those boxes.

I'm also quite hyper mobile which can be a blessing and a curse - I think that really hasn't helped.
I'm just worried that I'll have to give up running - I've got mild lung damage and it's really helped with that.

What @Fellrunner85 says - foam roller as much as you can (I did mine every night in front of the tv when mine was bad) you can get the double handle spikey ball ones from eBay or Amazon

Then look at incorporating more side to side based exercises into your Pilates - clams etc
lots of advice here at Runners World

Brill thanks! Will take a look.

I roll out my IT band after any and every gym session - 4 times a week usually. It really makes a difference.