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@spenceey
Mine more inside the knee pain. keeping my knees out straight actually helps, or even at and angle so they are coming in to the floor but not flat footed.
Going to try this and leg lifts for now.
I roll my IT band most nights now, one side is noticiably worse than the other.
It also hurts from sitting on the sofa at home so I tend to sit on the floor most of the time.