lay on your back and pull your knee to your chest towards the opposite shoulder to stretch and pull you Glutes. Glucosamine will not work for Ileo Tibial Band syndrome. Glucosamine (controversial at best to even work) only works on cartilages and synovials surfaces. The ileotibial band is a muscle and ligament that attaches to your lateral knee and goes all the way to the posterior illeum. Go to the ilioetibial band syndrome website. Streching is the hallmark to end this discomfort.