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Hill training always seems to get me injured so I stopped and just do general speed work. I'd get sore knees, IT Band pain, sore hips and would always need an extra day off and be in pain on stairs. I found some stretches here. I'd occasionally do them but also general rest or easy recovery running would be the best for me. I wear a strap when it feels a bit tight. I think part of my problem is the road camber since I get it on my left side only occasionally.
Sounds like you have it pretty bad.