Knee pain IT band

Training
10
  1. Never foam roller over your ITB - this was advice I was given by a PT. For one it just hurts too much and it hurts for a reason.
  2. One of the stretches I was given was a Rectus Femoris stretch, hook up one foot on a table etc and push hip forward and rotate pelvis forward. When I started doing it I was in agony at the outside of my knee. This was explained as the ITB and the outer quad muscle “sticking” together, I persevered and the pain has now gone.

I’d highly recommend stretching the Rec Fem and not foam rolling the ITB.