you can do two sets of 15, add a third set.Single-legged pedallingStrengthens: Hips and backs of thighs; also teaches muscle memory for smooth cyclingDo it: Using a turbo trainer set at a moderate resistance, pedal for 30-60 seconds with your left leg

Reclining Pigeon PoseSTRETCHES: Hips and lower backBENEFIT: Eases hip and knee pain by opening hips and stretching the IT (iliotibial) bandDO IT: Lie on your back. Cross your right ankle over your left thigh. Extend your right arm through your legs

but taking load off of the painful bit and putting it elsewhere.Turning your foot out slightly helps. This also lets your knee & thigh roll in and tissue at the front of your hip becomes tighter….but not enough for you to notice.The knee feels better, but how

. Over the last couple of weeks I've notice my left calf at the top towards the outside tightens up around 9 miles into a run and the pain seems to radiate to the knee. I currently do lots of foam rolling of the calf and outside of thigh and this helps