HELP!? I'm hurt and going over in...

Can you guys please help me? I have TWO major problems.

1) I hurt my IT Band which goes from the top of my thigh to my hip. I'm im highschool and I play soccer so I've been to my school tranier and he has me do streches everyday and we ice 20 mins on, 20 mins off. I freak out when I don't exercise. Since I can't do soccer untill I'm better and I don't have weights/machienes at my house and NO time for a gym, what exercises could I do? If I run it will hurt, if I walk it sorta hurts and stairs hurt too.

PROBLEMS #2) I have been going over everyday for the past four days in my sugar. I'm only allowed 24 sugars but lately I've introudced more fruit into my diet. Real fruit. Strawberries, bananas, apples, etc. Why do I keep going over? How can I prevent it? Like today So far I've had cheerios with 2% milk, for lunch I'm having a non-fat strawberry yogurt and an apple, and for a snack later on I'm bringing carrots and my login says I'm already over.

PLEASE HELP

first of all, stop tracking sugar if you eat fruit.
second of all, you need to eat more?

you need to just work on upper body exercises...push ups against a wall are good, air boxing, google upper body exercises no weights

1) I've been through hell with my IT band, but it can get better. It's an annoying problem though and it never gets "cured". You'll need to manage it from this point on, but once you're past the pain period the management can become more routine - a large number of runners experience the problem so there's plenty of material on it out in the wider world.
See a physio as soon as possible. I love running and I'm like you: if I don't exercise I get down and feel awful. A physio helped me get going and identified the weaknesses in my leg that were making the IT band worse. She also gave me exercises I could do that wouldn't aggravate the problem - that scratched the exercise itch.

WARNING: the following information is from my personal management strategy - this could make your individual problem worse. Make sure you speak to a doctor/physio before doing anything new in your treatment.
I use a foam roller to massage my IT band. I roll my outer thigh along the roller, resting as much of my weight on it as I can, and pay attention to areas where it hurts. This is supposed to break down scar tissue, according to my physio, improving the flexibility of the band.
I'm not a medical practitioner, so be sure to get the advice you need from an appropriately qualified source. It's worth it in the long run.

2) Be careful with the advice to ignore fruit sugars. They're better than refined sugar, but not as good as complex carbs. Try and substitute some of your fruit for vegetables. Carrots are also surprisingly high in sugar.
If you can't/won't eat vegetables, then fruit is better than the alternatives. If it's a real concern and you're worrying about it, then a dietician is the best bet. This is as good as asking people on the street for advice; it's got some value, but most of us are probably regurgitating stuff from Men's Health and other fitness/diet magazines and supplements (I include myself in this sweeping statement).

Best of luck with your recovery. If you get on some exercises that help you recover then the sugar question might be less of a concern.

By the way, what is your calorie limit? I have almost double the sugar allowance you quote and I'm on a pretty hardcore calorie target. Is it a personal choice?