Good news. I have been seeing progress. IT band hasn’t flared up but I have been cautious not to aggravate it. Knee feels a lot better but still not nearly 100% With the exercises I have progressed to single leg support static but I continue to do double leg support static and isolation exercises with higher reps. Smashing and rolling out my muscles was just hiding the symptoms. My issue seems to be a muscular imbalance and motor control problem. Even my pelvis is out of alignment (especially for dynamic exercises) because of asymmetrical glute medius weakness. When doing a dynamic exercises the pelvis shifts asymmetrically. I have to learn how to control my pelvis and keep it neutral.