Thanks. As I said I am very familiar with the remedial exercises, but sure could try that other stuff too. Step ups on a low platform (no shoes) have me shaking all over the place, same for tkes on leg extension. My vastus lateralis is huge, and my vastus medialis is tiny and weak.
At the moment I am now purely doing remedial exercises and foam rolling etc until I can do something better (it hurts walking up and down stairs). My ITB is very tender to touch. I’m shopping round all the different kinds of massage therapies out there to see which one is going to work out cheapest and get the job done. The worst part of ITB is so painful I may have to reluctantly try acupuncture and massage at a TCM place.
It feels like it is the upper medial facet of the patella and connected that is inflamed, I hope it is that simple.