I had been diagnosed to have PFPS 5 months ago but i don't depend on that result much because the doctor that diagnosed me didn't even listen to my story. I tried to explain him i ride a LOT but i don't think he has much idea what i mean by LOT. He wasn't a sports specialist after all. Since the time i developed this knee issue, I've been making my own research on the internet and i found out that my problem might be the Iliotibial Band Syndrome. I come up with this idea because the pain is likely to be more severe on the sides of my knees. I can say the pain is concentrated at 2 o'clock position of my kneecaps. Question is how i developed that and i think it is because my feet are little bit tilted inwards during the pedaling. I have clipless pedal on my road bike but i ride my touring bike much more which does have flat pedals.

If you have experience with that problem please share your experiences.

See a sports medicine specialist?

I struggled with it band problems until I discovered this:

https://www.healthynomics.com/2012/07...band-syndrome/

Not a problem any more

I had ITBS on one leg, but it was an injury from a one-time event, (too cold, for too long, seat too high, gearing too high). It took a long time for me to diagnose it and treat it with a foam roller. But that did the trick for me.

Foam roller.

my wife is currently battling this. it rears its ugly head after going for about 10 miles. then she struggles in pain to make it back home.
she has a roller at home and when she rolls it out it feels immediately better. we bought a smaller version to strap to the bike so she can bring it with her. https://www.thestick.com/cgi-bin/com...&category=0020

The stick is great but not for this problem, use a foam roller advil and stretch...
https://www.rei.com/gear/feature/sear...t|bb|bing|main

I suffered with ITBS last winter when training for my half marathon. I did a few hip strengthening exercises for a bit, but the foam roller than the running store sold me was magical.

+1
+1 and tennis ball

I'd go see a specialist to get a real diagnosis, but assuming it is a problem with your IT band, buy this: https://www.amazon.com/Black-High-Den.../dp/B0026HYWRW and roll it before and after every ride for a maximum of every other day. You should also stretch your abductors, quads, calves and hamstrings every day.

whats the difference between the two (aside from material). Does the foam do something the other one does not?

The stick is great for muscles but they have hard plastic gizmos' that do the work, the foam rollers are firm yet not as rigid and thus will mold to ones body as it offers up the massage.....plus they are larger as big as a loaf of bread. Use own body weight as you roll on them. Work well.

I had it for a while after commuting heavily on a fixed gear one summer. It's a real common stress/overuse issue with cyclists, runners, hikers, etc. Went to the orthopedic clinic and they prescribed me a some stretches and exercises to help it. This is the first page but the stretches have helped the most so I wanted to share them.

Ugh, the dreaded inflamed IT bands. Been there.

I've always heard that it's almost always an over-use issue, and nothing but rest will alleviate the condition. But over-use is a bit of a generalization. I think that usually what happens is a combination of a sloppy stroke coupled with a lot of hard riding, so maybe "over-abuse" is a better term?

Stretching is always good. IT bands can go into prolonged spasms, just like the lower back. You have to stretch calves, hamstrings, back, all of it, in order to get those muscles to relax.

That said, once you can start riding again, it's probably best to concentrate on a perfectly up and down stroke, especially as it applies to your knees. They can't bend in or out, they should go up and down and that's pretty much it.

but you can't take a giant foam roller on the bike with you...