I had it two years ago, back when i was an idiot and did not treat my injuries. I got it via lots of running before a marathon. The taper lessened the pain, and it went away during the weeks after with reduced volume. Unfortunately, as with most injuries, taking some time off will make it go away.

I had it for awhile... I took a couple off weeks off, iced it a couple of times a day and wore a patellar strap when I resumed running. Fortunately for me it went away and never came back..

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http://wardmoya.blogspot.com/

Had and still have it. It developed while prepping for a 1/2 marathon last fall. It was so bad that the first Dr. I saw thought I had torn my ACL and sent me to an Ortho specialist who diagnosed it as Tendinitis. Anyways, 3 cortisone treatments later and a month of physical therapy it seems to be at bay for now. It still comes and goes, especially after my long runs. I have found that strecthing has been the best remedy. Problem now is that I think it is starting in my other knee. I have been told orthotics help, but have not gone that far to find out.

Two words: foam roller.

Check your bike fit. My saddle was too far forward on my road bike and my right knee cap was in ahead of my toes during the forward motion of the pedaling. Moved it back and all is good. Seems that my road bike always gives me this problem, while my tri bike doesn't. Conditioning and periodization also helps.

I had this right under my kneecap, worsened by cycling rather than running. Sorry to confuse, but I had the opposite experience to the person above... I tried taking some time off cycling - 10 days or so, but found that did nothing. Then I took another week off cycling (whilst doing loads of swimming and a little running), and I shifted my saddle forwards and slightly raised it, to have the problem instantly solved. I really shifted the seat forwards a long way (wasn't very precise), by flipping the seatpost around since the rails wouldn't let the saddle any further forwards.

I have since tried with my seat further back again, and the problem comes back within a couple of weeks every time.

Hope this is some help.

EDIT: The saddle started out so my kneecap was a couple of inches behind the spindle with the pedals horizontal, and now I have it so my kneecap is directly over the spindle, although I have tried it slightly (maybe 1 inch) further forwards with no problems.

What is the"foam roller"? What should I do with it?

See link below for foam roller. I had this same issue last year. According to my orthopedic doctor and the phyiscal therapist, it was caused by tight IT bands and tight hamstrings. Your issue may be caused by something different.

You "roll" your IT bands on the roller. I think there is a picture on the link. It hurts a lot to roll on it (if you are tight), but it helped me. The rollers come in different densities (soft/medium/hard), the black one here is the hard one and it is really firm. You should probably start out with the white one, which is more medium/soft.

http://optp.com/index.cfm/pageid/243

Thanks for the link. I have the white foam roller and trust me, for ITB it hurts. But it does make me feel better.
I am going through a flare up now with the L side and had to bag a race due to not being able to climb. I am rolling now the quads, hamstrings, gastro (calf) and the ITB then stretching on top of it.

Also pay attention to how you sit. At your desk, in a car, on the sofa...it all adds up to IT/Knee pain and muscle tightness.

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Jeanne Roth
Team Timex 2007/2008
http://jeannejeannie.blogspot.com/

I had some knee tendonitis earlier in the year following increase in training volume.

- Stopped running almost completely for 4 weeks
- Avoided exhertion on hills during biking
- Anti inflammatory cream + cold compress 2x per day on knee

- Spent additional time in the pool!!


Competed in IMSA with no knee probs at all and still no probs.

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