Originally Posted by
Mantis Style
I had the same thing, I did three things and no longer have any pain.
1) Get a foam roller - 100% do not pass go. Do this today. It hurts, but in a few weeks (hopefully) it will get better. After 3-4 months of using it, doesn't hurt me any more but I still use it to keep loose. Learn how to use it online to stretch your IT band.
2) Stretch every night - again, make it a habit. Start out with a goal of only 10 mins per day. You will naturally up that to 20-30 mins a day. Stretch your glutes too, go online to find a good routine.
3) Go to the gym & strengthen your other muscles - You don't have to be an animal in the gym. Just go and work on areas not hit by cycling. Search online and you will find a ton of stuff, most of which you don't even need weights to use, just body weight.
Oh and check your fit. My saddle was up too high, which caused me to overreach a little bit. Don't think that caused my IT band issues, but don't think it helped either.
Get the foam roller. Get the foam roller.
+1 to all this. I was never officially diagnosed, but the foam roller got me going again. I tried adjusting my saddle, shorter cranks, even experimented with cleat wedges and none of that helped. Started the foam roller exercises and the knee pain went away within a week or two.
Hopefully that helps you. Knee pain seems to have many possible causes and many different fixes for different people. Good luck!