I summarize 3 myths in this video. I also have full videos for each of them, plus two more.
Myth 1 is that that it's a hip and thigh problem. It's not. It's a very specific knee problem, by definition. Pain in the hip and thigh is something else.
Myth 2 is is that foam rolling will help. Massaging the thigh with a foam roller is a very common treatment, but it is not a good one. The IT band is simply too strong to affect with foam, and the thighs are biomechanically irrelevant to the problem.
Myth 3 is that stretching is an effective treatment. Again, the IT band is just too strong, and very difficult to effectively even apply tension to. All typical stretching the IT band is quite futile.
I'm a science writer in Vancouver, Canada. I'm a runner and athlete, and I've had (and recovered from) a horrible case of IT band syndrome (AKA runner's knee). I've spent many years now researching and writing about iliotibial bands, and other overuse and knee injuries too. My e-book does not offer any miracle cures, and most treatment options for IT band syndrome are not that great — but I do explain and review all the options in great detail. If you read my book, you will be extremely well-informed about this frustrating knee problem.