Running

I stretch after I run. When I had IT band tightness and pain in my knees I added IT band stretches like in this image except I place my hand much higher on the wall. The pain went away after a few sessions. Note that more advanced stretches may not be the best idea if your IT bands are super tight, you can easily injure yourself. If I don’t run and stretch at least once every 2 weeks, the pain will return.

Edit: image wasn’t working https://www.sparkpeople.com/assets/exercises/613.gif

I feel your pain. I wish I had something constructive to add. See me previous post on my ITB issue for some suggestions from others.

https://beehaw.org/post/474145

I found rotating the drop of my shoes helped, but you can't go from 10-0 in one day, I happen to have low and medium drop and alternate based on distance and day.

Unless is achilies or pf, but it is always one of those three