Hi everyone, first of all I am only a cyclist but everyone here is much more informative/entertaining compared to cycling sites 
I have been having right knee pain since after a race May 2nd. It was a bit under 40 miles (circuit race) but cat1/2/3 combined so quite alot of attacking. It was a hard effort, but I have been racing and motorpacing since March so nothing out of the ordinary.
The race was sunday, I rode short/easy on monday then went out for about 3 hours on tuesday with some tempo around FTP. Normally I would give myself til wednesday before any long/hard rides, but I had the day off and felt good.
I started feeling pain with flexion sunday night. Mostly went away, and I did feel it a little on tuesday but the ride went well. Tuesday night, I was having trouble even driving, moving my foot from brake to gas pedal. The pain then will fade out after 1-3 days of riding easy.
Description of the pain:
-Moves from lateral, to inferior, to just above the kneecap. No rhyme or reason.
-Knee pops when extending leg around 45 degrees (always has, worse now)
-Little/no pain walking up stairs
-Pain descending stairs when my weight is on right (injured) leg, before left leg hits the next stair.
-Pain seems to be worse during easy rides. Also, hardly any pain when out of saddle (climbing or otherwise).
-Pain worse at top of the pedal stroke (most knee flexion)
-Not much pain on downstroke.
-If I grab my quad with my hand and pull towards my hip, it “pulls” my knee and replicates the pain.
I havent yet skipped a training ride or race because of this, but after hard rides or races I am close to crippled for 24 hours. I have taken prescription nsaid (dolobid/diflusinal) sparingly and it does seem to help, however I try to solve problems without meds. Also, my deductible is ridiculous so I try to help myself before paying out of pocket.
No bike position changes in the past year+…both of my road bikes have same geometry and measurements all around. Same shoes for past 8 months. My symptoms seem to line up with descriptions of IT syndrome, but any ideas/solutions are appreciated very much!
-Physiojoe