Knee and hip pain are the most common cycling injuries. The most common cause of knee (and hip pain) in cyclists is iliotibial band (IT band) syndrome. The IT band is a thick fibrous band of tissue, which runs on the outside of the leg from the hip to the knee.Pain is caused when the band becomes tight and rubs over the bony prominence of the hip (greater trochanter) and/or the knee (lateral epicondyle). Tight inflexible lower extremity muscles may worsen the condition.
This video will allow you to properly stretch these muscles. Make sure to stretch after each workout. Using a roller is a great way to stretch the IT band.