For five years I have had off-and-on issues with my IT band. It always sucks. I can't really pinpoint why it pops up - sometimes it is after a long run, sometimes right in the middle of my training cycle. It's awful.
In seeking a more permanent solution than RICE, I turned to biomechanics and hip strength. I realized that the leg that gets injured more frequently is MUCH weaker in the hip and butt. And I can fix that.
But I realized that with every step, I tend to put a lot of lateral force through it - as I prepare to push off, my knee collapses inwards a bit. It is especially obvious when compared to my other leg that maintains a fairly straight line through the whole stride. So I'm thinking that's why it keeps on flaring up, but I HAVE NO IDEA how to fix it. Muscle memory is so set and no matter how much I try and focus on keeping the knee out, I can't do it. It even happens as I walk.