I just started my first tour and after doing 4 straight days of riding (220 mi) my knees started to get terribly sore. Yesterday was 50 miles of long hills out on Rt. 30 in Oregon heading out towards Astoria. That certainly didn't help one bit. We finally arrived in Astoria yesterday evening and I was experiencing horrible pain in both knees, but more specifically my left knee. The outer (IT band?) is killing me to the point that walking is a slight issue, using my legs in a pedaling motion, walking up stairs, etc is a nightmare.
Today is my first rest day and I'm going to have to take another day tomorrow at the least. Have you experienced outer and inner knee pain on tour? If so, how did you treat it?