hi,
i have been feeling a sliding sensation on the outer part of my left knee for some time.
it became a problem 6 months ago after a week of hiking. it was very sore (mostly down hill) and a bit swollen. since then i have not been hiking in mountains and there is no pain.


sometimes during the day there is no 'sliding' when i bend my leg but other times there is.
its as if a band is 'sliding' over a part of the outside knee and then snapping into place once over a piece of bone (or whatever is there).
after lots of research i'm 95% sure this is ITB Syndrome but i also broke and dislocated my left hip (to the rear) 10 years ago so the two could be related.


i have done a few exercises (from youtube etc) for 3 weeks BUT the 'sliding' is still there and even gets worse when i do a bunch of stretches in a row which is why i'm a bit unsure that this is infact ITBS.


is it common for the 'sliding' to get worse when stretching? there is no pain so i'm wondering if this is a case of 'its gonne get worse before it gets better' type of thing.
what is a general time frame (if i do stetches twice a day) for ITBS to fully go away?
i also notice the 'sliding' goes away if i stretch out my hip flexors but after 15 minutes it returns.


should also add that i can hear a 'crunching' sound from my knee if i bend it a bit while standing on one leg.


any help, wisdom or suggestions would be greatly appreciated as after a year of this, i really want to get rid of it and get back to hiking in the mountains of course

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