I don't really have the pain too bad when walking on the trails but do have aches in the knees at times. I bike between 5-6,000 miles a year so cycling is my sport that I enjoy. I do use a foam roller as instructed by my PT. I've finished my PT sessions now and had relief while under their care when out biking 30 or so miles. So the ultrasound, and cross friction massage allowed me to ride without pain, but since those sessions are complete the discomfort has returned. I did call my PT to acquire instructions of self CFM, plus she informed me of direct icing of the band too. So it looks like I'll just need to be patient. I would think that since my mileage has dropped during the winter months that this would help the ITB heal,,,I sure hope I don't have to give up on cycling