First you need to understand your main objective: reducing strain on the IT band. This will allow inflammation to settle down and healing to begin. TAKE IT EASY With that in mind, minimize activities that exacerbate your pain. Don't worry, this isn't forever, just long enough to give the joint a rest. Even a few days of good rest can go a long way to jump start your recovery. BUT KEEP MOVING Research has clearly shown that movement is critical to joint health and recovery. The key is listening to your body. The movement must be at the right intensity to promote healing, but without exacerbating the issue. PRACTICAL TIPS Remain mobile. Start a conservative IT band exercise program (yours is at the bottom of this page.) If something causes more pain, back off. Also avoid long periods of sitting, as this will tighten up the knee and make movement more painful. BACK IN ACTION Once the pain settles you can slowly return to your previous activities. If this isn't happening quickly enough, it's another indication you should consult a clinician.