Short version: The leg swing (2:45) and 90-90 (4:15) exercises demonstrated in this video eliminated my knee pain.
Long version: In August of 2017 I had sudden onset of severe hip osteoarthritis. Naturally I started limping while awaiting hip replacement. About this time I started having lateral knee pain on the same leg. Hip replacement went really well and the hip is fine. But the knee pain persisted till last week (yes, a year and 3 months). I saw two orthopedic docs who both told me I would just have to live with it and manage it with NSAIDs. I saw four different PTs who gave me various exercises including some hip abduction exercises. These seemed like they might help a little but the pain would always return. I finally gave up on medical care and realized I was on my own to figure it out. By process of elimination I determined that the pain had to be associated with IT band. So I searched for IT band stretches and stumbled onto that video. The first time I tried the 90-90 I couldn't even make my foot move. With serious concentration I got it to move a little and did about 12 reps. When I stood up from that first effort, I had NO knee pain. GONE! I've had no NSAIDs in 4 days and still have no knee pain. Unbelievable!! I continue to do both the leg swings and the 90-90s but I think its the 90-90s that are the real solution. I can now do ~30 reps and my foot is coming up higher every day. Might or might not work for you but it probably can't hurt to try.
Cheers,
Jim
Long version: In August of 2017 I had sudden onset of severe hip osteoarthritis. Naturally I started limping while awaiting hip replacement. About this time I started having lateral knee pain on the same leg. Hip replacement went really well and the hip is fine. But the knee pain persisted till last week (yes, a year and 3 months). I saw two orthopedic docs who both told me I would just have to live with it and manage it with NSAIDs. I saw four different PTs who gave me various exercises including some hip abduction exercises. These seemed like they might help a little but the pain would always return. I finally gave up on medical care and realized I was on my own to figure it out. By process of elimination I determined that the pain had to be associated with IT band. So I searched for IT band stretches and stumbled onto that video. The first time I tried the 90-90 I couldn't even make my foot move. With serious concentration I got it to move a little and did about 12 reps. When I stood up from that first effort, I had NO knee pain. GONE! I've had no NSAIDs in 4 days and still have no knee pain. Unbelievable!! I continue to do both the leg swings and the 90-90s but I think its the 90-90s that are the real solution. I can now do ~30 reps and my foot is coming up higher every day. Might or might not work for you but it probably can't hurt to try.
Cheers,
Jim