I think i have figured out why my IT band and knee problem wont seem to go away.
I am beginning to think that I land on the outside of my foot when I run and even when I am just walking. Has anyone dealt with this and improved their walking/running habits?
I would start with a gait analysis at a running store. The answer may be as simple as some running shoes with support.
i hava a slight over pronation which was identified by gait analysis which was causing hip pain after every run. the store recommended a support shoe and my hip problems were solved.
I went to a more minimalist shoe to alleviate my problems. I now run all distances in basically a neutral light trainer (saucony fastwitch). Sometimes you can buy into this supination/pronation correction stuff that the shoe companies dish out that it does more harm than good. I assume you've been walking this way for years and years and years. Changing it now could be even more harmful. I'm not in the shoeless running camp but I do believe that a lot of these stability shoes are just unneeded junk. Try it out and see if it's for you.
Another idea crept into my head from a different forum. I might have supination issues right now because of my IT band issues in the recent past. I only noticed that i started supinating recently, few months maybe. So now correcting the IT band issue and going the shoe minimalist approach, hopefully i will get it fixed.
Def agree with going to get gait analysis- they can then tailor make your shoe to correct any mal-alignment...it will pay off in the future to prevent early OA etc.
If the IT problem is very bad a foam rollor that you can simple lie across and massage your IT zone works wonders- I was having trouble walking up stairs after long runs and now have no problems! Yoga is also helping to stretch out those hard to reach areas.