ow ow ow ow

When last we saw our hero he had skipped his 18 mile run with his group. He needed the rest and was worried about his knee and IT Band.
Well Today I did a short three mile run and my IT Band did not like it! In less than a mile my knee was starting to feel the rub. By the end of the run I was in genuine pain. I still am in genuine pain. It was good to go running again and I really missed it. Didn't feel out of shape or anything. The worst part of the pain comes when I put pressure on my leg while it's bent. This usually causes me to collapse or scream or both. If my leg is straight, no problem. If I am sitting, no problem. It's that transition section that really sucks. Especially if I am supporting any weight. I've been doing stretches, I've been using the foam roller. Nothing yet. This evening I see Yvonne the bad-ass massage therapist. May her healing touch prevail.
My coworker Joseph had this problem a while back. He found that the cause was his inner quad was weaker than his outer quad. Somebody else mentioned this might be the problem; that I have an underdeveloped inner quad. I am going to start doing leg extensions to try build that muscle up.

I'd love to hear stories and suggestions on my ITband woes.