hamstring/knee pain- any ideas

[Gidiup]

Ever since I did my first Century, as part of the MS150 ride, I've had issues with my IT band. I know how it happened. At first, I had my seat too low and then I raised it too high. The night after doing the Century, my knee was tight, swollen and somewhat painful. But, the next day I continued and rode another 60 miles. I also feel pain behind my knee. Luckily, I work with PTs. One PT showed me a stretch to do twice a day (morning and evening) and after I ride. I lay on the floor, on the opposite side.(my left side) Grab my right ankle, like I'm doing a quad stretch laying down. Be sure to keep your leg in line. Place my left heel on the outside of my affected knee and sort of push down with that heel, stretching the IT band. I also ice it after a stretch. It feels ok, but it's not 100%. Of course, biking aggravates it. But I can't stop biking!!!

Starfish,
Do you find the massage therapy helpful?