Resolving your pain
If the pain is coming from a strained gluteus medius or piriformis, the exercises to perform are hip abduction, hamstring curl and hip extension. If the pain is coming from the ITB, the exercises to perform are hip abduction, knee extension and hip extension.
One more possible area of pain that might be attributed to the hip joint is pain in the groin, which is typically the result of a strained sartorius muscle (see below).
If you press on the sartorius and confirm that is the tissue eliciting the pain, then perform hip abduction and extension, knee extension and sartorius lengthening.
