IT band stretching


I have been having some knee issues for about a month, progressively getting worse. I got a massage yesterday and she told me my it band was SUPER tight. It was almost unbearable when she was working on it! So I’m wondering if anyone has any suggestions on how to stretch it out or how to relieve the pain it’s causing. I wanted to start working out again as my workouts have been rare and sporadic for the past 2 months due to life. But I don’t want to cause an injury if my body is having inflammation issues. Thanks in advance for your input!