Kelly Starrett has a bunch of great videos for you to check out.
Dealing with "knee-itis":
Here's one on the IT Band:
The first stretch in this one feels like it really opens up my IT band-related muscles:
...I like to really to do the "informed freestyling" he talks about in this video with that stretch (see below). It feels like I am cranking on that ITB area really well.
If you have a weak glute medius, then step-ups onto a low box with a 2-1-1-1 tempo or even a 3-1-1-1 tempo will light it up. I like about 12 reps, load as necessary. I like to dorsiflex the non-working leg to try and ensure I don't assist the concentric portion at all. Like this video, but with a longer eccentric: