Thanks DR. I've had ITB issues for 3rd summer now. Started like you say, by getting in good shape. I stretch, particularly quads, calves and hips and do yoga (Ashtanga -- good workout). Also tried strength training for hips and gluts, but still feel pain. Never tried the cleat adjustment, as I also stand heels in.
Is icing the knee following medium pain useful at all?
Problem with rest is I don't own a car and use the bike daily to live life etc. Proper rest I guess is the key and keeping up with the stretches (minute on each muscle, twice a day?).