Not sure this is ITB. As previously, this was triggered by an early morning run. Pain in the right ITB after the run - can feel it 'popping' over the bone.
Suspect a knot in one of the quads just up from where the ITB passes the knee. Massaging with a frozen water bottle I could feel a lump in the muscle with a sharp pain when pressed. Ice for three nights, hard massaging for two of those nights (until the muscle hurt more from bruising than the original pain) and a week off running seemed to cure it.