Alright lovely people. I have been a recreational runner for most of my adult life and have never followed any plans. I'm relatively strong ish or at least I thought I was. I run mostly to calm my brain but have been trying to up my mileage to do some long trail runs this coming summer and really focus on improvement and strength with running. That being said, I need some guidance. I have high arches and have always run in hokas but last summer I spent most of my time running trails in lone peak altras. This winter I started back to treadmill running and my hokas hurt the tops of my knees. Basically like I was giving myself quad tendonitis. So I switched to Altra torins and did really well for a few weeks. So, I started upping my mileage. Three mile runs 3-4 times a week. I have now given myself horrible itbs on my right leg. I filmed myself running last night on my treadmill to see what my gait looks like and turns on my whole right leg externally rotates about 30°. I have no clue how to fix this and I'm wondering if my hokas maybe semi fixed this and now the altras aren't acting as a crutch and maybe this rotation is what's cause my itbs? I need some advice. I have been foam rolling that IT band like a mad women and stretching my hip flexors but I'm truly at a loss and really frustrated by my lack of running. Advice would be greatly appreciated.