Hello Phoggie,
I'll be 11 weeks post-op tomorrow :biggrin: and I am still working through some ITBS issues. In my estimate, it has been one of the toughest parts of my recovery (and surprisingly so!). My IT band sensitivity and pain went the entire length along the side of my thigh from my hip to past my knee.
The exercises in the link above are good ones...pretty much what my PT has given me as well.
The toughest but most effective exercise for me has been using a foam roller and rolling on top of it right over your IT band while laying on your side. That exercise caused pain that brought tears to my eyes the first time my PT showed me how to do it. But...I think it really helps.
I was also told I could use a rolling pin over my IT mband and that would allow adjusting the pressure a little easier. I don't have one so I just used the foam roller exercise sparingly until I could handle it. The point is firmly massaging the IT band seems to help, along with general muscle strengthening.
As I recall, I did not get any major relief from my IT band pain until about weeks 7-8. I still have some sensitivity there, but it continues to improve.
Good luck and have some patience with the ITBS if you can. I've heard ITBS can have a slow recovery even if you're not also recovering from a major surgery like THR!
Dan