Having problems with muscles and joint is common as you are an athlete.do not take stress..it can be relieved.as your are aware about your problem you should start steps toward it's treatment.. Hot fermentation Stretching and strengthening exercises. Specifically iliotibial band stretching n strengthening Tens and us therapy can be started. U can take help of a physio near you for the above treatments.

Chiropractic adjustment will help. Contrast Fomentation (Hot and Cold). Avoid Squatting- Avoid sitting Cross legged

If you have DX to have ITband symdrome, you should also look for 1.limb length discrepancy 2. bowing of the knee 3.Intoeing 4.hip adductor weakness 5 myofascial restriction Look for the above and do necessary correction Physical therapy and USS therapy will also help if  acute pain is there you can take a course of anti-inflammatory medication also Till the pain subsides avoid activities like cycling .long distance  running.

Consult with physiotherapists near you and avoi long standing

Pl do ice packs for  about 12 to 15minutes 2 times a day.  Then do stretching of the band.Also work on hip muscles for mobility & muscles strengthening .

Biomechanical assessment is the key to success. Consult with a physiotherapist who have orthopaedic experience.

U should consult to the manual Physiotherapist who can manage it properly n advice u exercises also