Outside of both knees really hurt at night while sleeping on my side. Doesn't hurt all the time at night, but is getting progressively worse. I exercise 2-3 times a week and have lost weight. I am not a big fatty. I also have pain in my hips. Not sure if bursitis. The pain wakes me up at night now. Going to try ice tonight. Have tried ibuprofen, but not much. I don't like pills unless I have to. Any ideas? The internet says some kind of IT band irritation might be the cause. I have not seen anyone about this yet. Don't even know what kind of professional to see.

Lots of options out there as to what. Probably coming from your hip if it's lateral knee pain. Best option would be a good sports physical therapist.

Ice probably isn't going to fix anything but if it helps you sleep, might as well give it a go. Also look at some hip mobility work in the interim to see if there's any improvement.

What is your diet like. If i eat processed carbs or sugar the lateral pain in my left knee starts within half an hour. Clean diet and I get no inflammation.

Additionally I would look at some squat University stuff for some potential exercises.

https://squatuniversity.com/2017/05/14/what-kind-of-knee-pain-do-you-have/

Do band work targeting the smaller glute muscles. My guess is weak glutes leading to the hip issue leading to the knee issue.

Get one of these rollers and use it 2x a day. Will hurt like the dickens for the first few days but will loosen up that tight IT band.

IT Band Foam Rolling: Does it Actually Help? (healthline.com)

I had a small breakthrough last night. I watched some YouTubes and decided to try. Got woken up at 0430 with knee pain. I did some heel slides and followed that with some leg raises in the bed. Seemed to work. I was able to go back to sleep and the pain stopped. I guess I will start doing more strengthening exercises to hopefully make it go away for good.

I eat really low carb.

What do your shoes look like? Any issues with your feet? A visual would be helpful of your lower extremity so we could see your alignment.

aggiederelict said:

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What do your shoes look like? Any issues with your feet? A visual would be helpful of your lower extremity so we could see your alignment.

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I wear Saucony cohesion. I just threw out my old pair and started on a new pair. I also use insoles from the good feet store. I had a bad case of plantar fasciitis and the insoles helped me get rid of it. I walk a lot. I average around 12-13k steps.

What kinda lower extremity pics you looking for here? Brett Favre style? Not saying that isn't available, but that will cost you.