Runner's Knee

Awesome! I found an IT band stretching routine online and did it a few times but then got lazy. I should really start trying to do it regularly. Those Hoka running shoes really make the difference for me. I can see how improper bike fit could cause this type of issue.
 
To your earlier point, the IT band can tighten so much it pulls the quadricep tendon which in turn can un-track the knee cap. Doctor said even a millimeters of track over a prolonged period of time can lead to runners knee
 
Kalmyk, are you saying that the band stretches can be bad? I've had knee issues for a while as well. Swapped to a spinnier 30T and I'm just dealing with it for now. Long downhills still hurt standing on the pedals, but getting onto a full sus helped a good amount already. I'm sure downhill skiing doesn't help me, lol.

Jim, mind posting the routine article/video?
 
Band stretches in combination with other leg stretches are great in recovering from knee injuries. They are also one way to be proactive in avoiding knee issues
 
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