Oh Princess, I'm soooooo sorry!
It's truly debilitating pain, isn't it? In my ballerina years, I continued to perform on a partially torn Achilles, so believe me, I KNOW how to power through pain... and there is no powering through ITBS pain.
Google is your friend here - there is TONS of good info out there. Foam roller is a must, as are exercises to stretch the muscle groups surrounding the IT band and strengthen the area and core. Squats, lunges, clamshells, yoga, pilates, etc. But here's the critical thing: none of that will help if you do't ID what's causing the problem in the first place. In my case, it seems to be running like a good pedestrian, always facing oncoming traffic... which means I'm always running on FL's steeply slanted roadways, with the slant on my left all the time. A big no-no. Sure enough, my ITBS struck my left leg, the one that's always on the downside of the slant.
What was working for me prior to the TOT was this: taking a few days off for the inflammation in my knee to go down. Doing stretching/strengthening/cross-training on my non-run days. Foam rolling every day, twice a day. On my run days, sticking to flat roads/treadmill and stopping before pain hit. Doing that, I was able to start slowly increasing my mileage. By the TOT, after a couple weeks of my routine, I was able to go 3.5 before pain hit... but then I ran on and off past when pain hit in the race and I'm now back down to less than 2 miles before pain strikes. Dumb move. Do not even try to run through the pain; it's not worth it in the end.
Sending you good wishes for a speedy recovery! The good news is that a friend of mine went through it - so bad that he couldn't even go a mile before it hit him hard - and he followed the rules and is up to marathon distance now. It
can be beat!