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@Arducius
Knee update: I felt a little pain on Saturday morning when walking but that disappeared pretty quickly. I didn't run over the weekend but have been on my feet doing DIY Sat, Sun and Mon. Back at work today so went for a run, pain started after about 2k and steadily got worse. Nearing the end of my run I stopped to cross a road and almost couldn't run to the other side when I started again.
Foam rollered afterwards but I'm not sure that helped. When rolling the IT band I felt the pain worsen but it's right at the bottom of the band if that's what it is. I can't feel any inflammation but it does hurt if I press just below the kneecap to the outside.
Hopefully more rest will help so will take a week off running and see how it goes.