I will add that a cause can be lateral hip motion (rocking or swaying side to side), which can result from the core not being engaged while running. The pressure is high in the it band where it is larger and less prone to strain and pain, but it also puts more strain down where it attaches to the knee, so it feels like a knee issue when it’s really a hip issue. By keeping the pelvis level and the core engaged by staying in a slight forward crunch position, the hips can still rotate around the axis, but they are locked from moving side to side.