The worst condition I ever had was Iliotiobial Band Syndrome (Runner's Knee) .The thing that worked best was lots of hardcore massage in areas of hip, leg, thigh, and knee that had never had serious massage therapy done. Months of pain , I'm not kidding , and constant maintenance work (more pain) but i wouldn't be walking if I hadn't done it. Mostly self-work, too. I can tell which areas need work, maybe not like a pro, but I can't pay a pro to come and spend hours a week working on me . It can be a balancing act though (literally and figuratively), contorting myself on the foam roller to hit the right spots, I've tweaked my back a few times