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More than a week duder, fight the impulse to work out on it, there are other things you can do.

Also turns out I didn't have runner's knee, something was wrong with my ITB, using a foam roller...

I'm going out on a limb and going to say it's runner's knee. Common problem for poolees, I'd see a doc and make sure it doesn't need to be operated on or isn't something worse and then he can refer...

Does it hurt when you walk downhill or stairs more than it does just walking around?

Does it hurt to put weight on it or is it only when in motion?

I currently have runner's knee so it may just...