For myself I can feel a difference as soon as I start my routine. Firing up the glutes and hamstrings seems to reduce the tone in the other muscles that are tight, reducing the pull on my IT band and allowing my kneecap to track straighter.

My issue has been that after a rest day the tightness returns. I would think if you continue to fire up those muscles that help keep you in better alignment it would generally help. So maybe lifting heavy a couple days a week to increase strength and doing very lightweight or bodyweight exercises as a form of active recovery on the other days would be helpful. Going to test my theory this week and see how I feel. Not sure about doing the same exercise multiple times during the day, but can’t see how it would hurt.