LAst week I did a 7 mile run in the morning, a little fast but nothing too bad. When i got back i stretched like normal and then went to have breakfast. Later on i sat down for 20 min got up and the band in my knee was killing me. The next day the pain moved up to my hip leaving my knee alone. Now its hit or miss.
My trainers think its a IT band that tightened up. Any suggestions on what to do?