After running through mild IT band stiffness for 4 weeks (with little improvement, although it didn't get worse) I decided to take the requisite time off - 8 days so far. I now feel like I am ready to make a return but have heard conflicting advice on the best way to go about this.
Right now I am considering 2 options:
1. Very easy running. Conservatively increase mileage up to pre-injury levels before adding any speedwork/hills (I think lack of hills in previous base phase may have lead to poor glute strength/stride economy).
2. Start immediately with speedwork/hills, cross-train between to aid recovery and maintain aerobic strength. The thought behind this is that slow-paced running may actually aggravate the IT band more than short sprints (where turnover and form is good). For example, I was able to maintain most of my intensity during the 4 weeks I ran and didn't feel worse during/after these sessions compared to the easy days.
Since it came on I have also been doing all the recommended stuff such as daily hip/glute exercises, foam-rolling and stretching. Any advice, especially from those who have successfully rehabilitated, would be great!