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@Courant
My ITB issues (running & cycling) were completely nailed by lots of glute work - my physio said that virtually every cyclist coming through her doors had poor glute function, comes from being bent over in the saddle. Glute work: tennis balls are for wimps, you want a big fat hard softball; stretching the front of the hips; bridges; squats; single leg deadlifts; lunges. The last two exercises are particularly good because they challenge you to hold the knee in a straight line in exactly the same way you do when running/cycling. Extremely effective! Do see a physio however, because you need to be sure of what's going on and that you're doing rehab work correctly.