I was diagnosed with IT band syndrome about two weeks ago. I took a week off and started strengthening with side lying leg lifts, and one legged squats/slowly going up and down stairs. I ran Wednesday (warmup, 6 strides). Thursday, I did about an hour of ultimate frisbee practice before I had to stop, and after I stopped, the pain only got worse and worse, until at night it was the most painful thing I've ever felt.
To sum things up, I have ultimate nationals in a week from today, and was wondering if anyone had any advice for what I could do. I don't have a foam roller, but I'm doing self massage, stretching the IT band, psoas, hamstrings, and calf. I will probably start strengthening again once it's pain-free.
I'm attempting to get some ART, but I'm not sure if I can get in by then.
If anyone has last-second advice or any ideas on what I should do to be able to play somewhat in a week, that'd be great.