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Short term I'm not sure there's much you can do beyond stretching and resting, although I'd also recommend looking up "Walt Reynold's ITB special" as a strengthening exercise to help stave off ITBS long-term. I think it helped my recovery the only time I've had it, and it's never come back after many years.
My first track session this evening since December, and it was no worse than I feared, pace actually not too bad even though I definitely felt some fitness loss . 10 x 400, 200 recovery, avg 75, no rep slower than 76. Should be good to get back to regular interval training now, whilst keeping an eye on the dodgy foot which seems to be behaving itself.
PhilPub
I haven't replaced them no. I don't want to put you out, don't worry, just as long as stretches and rest should be my general plan?