I’ve started to get some niggles around my outer knee and the IT band is tender.

Anyone had similar and got any links to decent advice or tips?

Thanks

Get a hard foam roller and roll the outside of the leg. Sorted mine out completely.

I use this quite a lot & it helps me.

You sure it’s IT related – google some proper looking sites for symptoms and timing etc

try more floaty pedals (or less grippy shoes if you use flats) ?

maybe some stretches

don’t let any website tell you to roll it to release the band, it’s integral to the muscle and you can’t release it

Sounds similar the problem I had. Mine was traced to weak Gluteus Maximus. Side leg lifts, single leg squats, squats with resistance band around the knees.

Foam roller was suggested as well but doing the above sorted it (also getting some insoles that gave some support to my high arches).

Could be one of so many things.

I’d try and get a referral to orthotics first.

Try the Figure 4 glute (Piriformis) stretch

http://www.knee-pain-explained.com/glute-stretches.html

For me, foam rollering just treated the symptom (barely), not the root cause.

Roller sorted mine instantly for years, didn’t need to keep on it. Then I started squatting in the gym and it came back and couldn’t be rollered away. So I started sitting with the bad leg crossed over the other, that sorted it