Persistant IT band pain at knee when walking down stairs after run, a year after running a marathon.
I ran a marathon almost a year ago and felt a lot of pain on the outsides of my knees on both legs so much so that I had to walk 5km of the last bit of the marathon. A month after wards when going on longer walks or hikes I would get pain on the side of my knee. I found out through google and my sister (Intraining Physio) that i most likely had IT band syndrome. So I strengthened by glutes with once a week heavy Barbell squats, Bulgarian split squats and thera-band crab walks done daily. I also did this stretch daily as recommended by reddit. But after I run my once a week 5K when I am walking down stairs afterwards I can feel a slight pain on the outside of my right knee only. The day after the 5K run this goes away. But even when well rested I can feel the It band snap over my right knee painlessly while on my left I cannot feel it snap over. Anyone had a similar experience? I built up to the marathon quite fast and took on higher mileage too fast, its left a bad taste for me on ever running a marathon again. Please advise me, I really love running and although I can run a 5K no problem I just dont want the stubborn IT band syndrome to go away.