ITB Injury Rehab, day 4

Day 4 I hear you cry, yes that's correct. The latest: after 5 weeks of recovery I went out for a gentle cycle ride, just to go from a to b and back. The total distance was about 8 miles but it was just a really easy cruise. On the return leg I could feel a slight ITB aggrevation so took it even easier. Ice and compression when at home. The following day I stood up from my desk and without any warning I thought someone had stuck a knife in the side of my knee. Goodness knows what has happened this time. So clearly I have a new injury, but this time i'm not just going to wait for it to recover. This is not acceptable, so i'm going to actively try and get it better. This includes finding the underlying cause. Days 1, 2 and 3 have consisted of the usual assistance, Ice Rest, Compression and Elevation. Additionally, to help with over-pronation i've added orthotic sports insoles to my shoes. I've invested in a foam roller to use on my ITB in the abscence of a physio or a sports massage. (http://www.tptherapy.com/smrt-core.php) I have a doctors appointment tomorrow to consult the (supposed) expert, with a view to getting a phsio referral. I've added further ITB stretches into my daily program and as soon as the pain has completely gone when walking down stairs then i'll go back to the added strengthening exercises that I had recently started. Once I can run a little way, even if it's 100-200m then i'll either get a video done and send it off for gait analysis or go directly to a sports clinic and do the same. Have i missed anything?