Foam rolling...no, not done that for while to be honest, i'll work on my T-Spine a few times a month, but thats it. I tried to stretch my IT bands the other day. My right side is much tighter than the left. The issue I have with stretching IT bands is i'm not entirely sure im doing it right. When I do it, I feel it right inside my hip joint only, not down the outer length of my leg. If this is what its supposed to feel like, then i'll go for it
I'd bet if you spent a good 10-20 minutes rolling your quads, hip flexors, and itband, you would feel an instant difference
On stretching the ITband - this a funny/interesting one, really. You can't really stretch the ITband itself - it's a tendon. It doesn't contract. It's really the connective tissue between the glutes and the knee. However, what you can stretch is the TFL, which is a hip flexor and along with glute max, merges into the ITB. The TFL is notorious for getting balled up and being overactive. Release the TFL, and you release the ITB. You'll feel the TFL in the hip and not the side of the leg so it sounds like you're stretching the right muscle. An over simplified way of thinking about it is the TFL "pulls" on the ITband (the best way i've heard it put is, it "tenses the lateral fascia" hence the name, tensor lata fascia"). If you feel it much tighter on one side, this could be part of the reason you are shifting.
Get it foam rolled, then stretch it out, then do some "side lying clams" to switch on glute medius.
Also, in my mind a close stance facilitates the quads and hip flexors which right now, in your case, could add to the overuse.
Something else I discovered was the wider my stance, the weaker I get! I always thought wider was stronger? Powerlifters anyone?
This makes me think that the stance is key. Which really means the muscles being emphasised are key i.e. focus on quads/hip flexors = bad, focus on glutes/hammies = better (for now). This also makes me think that you may have a knee dominant squat. That leads me to think a little bout of box squats could work wonders.
A wide stance does make you stronger compared to a close stance*. Obviously, there's a line and you can go too wide. Think of close grip bench vs a wider grip bench vs a very wide grip bench. Wider than close is stronger but too wide is weaker. If you aim to lift the most weight possible you need to find the optimal width which varies from person to person due to leverage's.
*A wider stance squat calls for more hips/glutes/hamstrings (and decreases ROM). If you don't have much strength here, then a wider stance squat can make you crumble. If you emphasise this weakness via, say, a Box Squat, improving glutes and hammies in the squat pattern, then when you switch back you should be stronger and more stable. You essentially emphasise your weakness. Also, if technique is an issue, Box Squats will probably sort this, too.
Single leg work was something I did last year, I hated it! lol I guess thats the best reason to do them again! I dropped them to really hammer my squat and get my numbers up. But i'm fine with that if its geared to sorting this out...I can always break world records later
I'm a believer that single leg work will help get your numbers up. You should read this if you haven't already, it's explained much better than I can put it. http://www.t-nation.com/readArticle.do?id=4832886