IT Band Knot

A couple of days ago I noticed a hard, tender knot in my IT band.  It doesn't hurt when I run and I don't know it's there unless I touch it.  I have been a bit lazy with stretching just lately and have increased my runs since the beginning of the year so it's my own fault really I think image

I get very tight calf's and use a foam roller when they become tight.  Should I just use the foam roller on my IT band also or do you think I need to see a sport's physio?  It's quite a large knot I think.

Thanks

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