Hey joe, a couple months ago while stretching my right hip I heard a loud pop in my lateral knee and was pretty sure I tore my LCL. MRI showed no tear and after months of researching I realized it’s an IT band injury which resulted from my hip/glutes. My knee hurts when it goes into flexion (leg curls cause most pain) and Every time my knee feels healed enough to train legs I go ahead and train them (mindfully) and the next day I feel like my Lateral knee pain went back to where it started. There’s no inflammation at this point as this is a ongoing injury and I’m unsure what to do as some say foam roll it and others say it’ll cause more issues if u foam roll it. Stretching my hips and straightening my glutes/hips has helped to some degree but I feel like it’s only helping to avoid a tight IT band/weak glutes and hips to cause further damage. I’ve tried foam rolling around the outer quad from the lateral knee all the up to the glutes and it eliminates 100% of the pain after but the next day for up to 3-4 days the whole area I foam roll is painful esp at the lower leg. I could be foam rolling it too hard but I’m unsure…I know how to avoid a future IT BAND injury and what caused it/what not to do to do for the future (your warm up routines/broga/knee unfocker all included in some of the ways for reference) but idk what to do to get rid of the pain I have now that won’t let me train legs. What are your thoughts on what I should do to get rid of the “runners knee” pain (btw I don’t run) it’s just the same common injury runners get. Sorry for the long explanation just hope you have a suggestion on this.
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