Hope i can explain this without showing you. A large part of the problem in ITB, chondromalacia and everything else knee related in cycling, running is muscle imbalance. Some are too strong, of too tight. When you continue to use a very tight musce it causes friction somewhere. In the quads the patellar squeezes down on the under lying bursa, and bone causing chondromalacia. Or lots of pain in the knee cap with grinding, etc. Keep the quad stretched. If your tensor fascia lata (TFL)is too tight, which if you hammer on a bike or run long or hard, it IS!! The TFL causes ITB(iliotibial band syndrom) this can cause pain at the outside edge(Lateral) knee, and can pull the knee cap off track ,so more knee cap pain, or vague hip pain. The TFL originates under the top of of your pelvis( just below your belt) If you dig in with your thumb just 1-2 inches under the pelvis straight down from the arm pit or an inch forward(dig in deep) you should give a mild scream of pain. It will be sore . Dig around a little. Push and hold the most painful spot 10 secs, then repeat. Now lay on your side on a bed or couch, bring your top leg up towards your nose, keep that knee straight and force it towards the floor and towrads your head at the same time.. hold 10 secs, repeat 4-5 times. Try not to cry. This is the number 1 problem in serious cyclists. In my opinion.... Dadof7, the chiropractor.