All for 3x45s holds. Don't overdo it to the point where you are sore from stretching.
I also stretched my hamstrings and hip flexors. I do believe that it's all related. Specifically, I know that hip flexor tightness and weak glutes can put more strain on the IT band.
You can strengthen glutes with planks, glute bridges, and step ups.
https://i.ytimg.com/vi/lsvCMffkmKM/maxresdefault.jpg
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All for 3x45s holds. Don't overdo it to the point where you are sore from stretching.
I also stretched my hamstrings and hip flexors. I do believe that it's all related. Specifically, I know that hip flexor tightness and weak glutes can put more strain on the IT band.
You can strengthen glutes with planks, glute bridges, and step ups.