Hopetocurl -- Ouch - a dislocated kneecap sounds awful!

As for your IT band, do you use one of those rollers to help stretch it out? Here's an article that describes them much better than I can...

http://runningtimes.com/rt/articles/?id=9911&c=6

And keep up with the running - you ladies are all so inspirational!
2Poodles Southeast PA
fine, med porosity, normal elasticity
Currently using the following 2 - 3 x/week:
Living Proof Perfect Hair Day suphate-free Poo, cone-free CO and styling treatment, plus KCCC