To NotOnUrHelly: Sorry to scare you! Runners Knee and ITB probs are 2 different conditions.Runners knee is pain around kneecap.I've only ever had one twang from my ITB.They're only linked in that the ITB inserts partly on outside of kneecap,so if tight,can contribute to runners knee,i.e kneecap pain.Hope this makes you feel better!
Right now I'd just encourage anyone with knee probs to find a good running physio and try and get to root of any problem that is persistent,rather than living with it.
I've now started with a good physio and am learning loads more about the delicate balance of various quad.,hamstring and hip musculature, and ITB.
Seems that VMO strengthening/balancing/firing exercises are going to be the new sex for me for the next 6-12 months
No running at all,no hillwalking,no climbing
Best excuse in world to buy new bike though
Determined plan is to return to mountainous terrain in 12-18m symptom free,rather than degenerating into a swollen sore arthritic heap.Seems this is in the balance;but I enjoy a good challenge.I'll be there!weak-at-knee.