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@TM
I've suffered in the past with knee pain, but not been bad for a while... Recently been in a fair bit of discomfort after a bit of a foolish wet, hilly and brakeless ride a couple of weeks ago. Think the pain is coming from glute/IT band issues. Been trying all sorts of stretches and the issue is improving, but been looking all over for a decent no-nonsense guide to stretching.
Found this, this morning, which seems very helpful, clear directions and good images.
http://www.knee-pain-explained.com/knee-stretches.html