I have a problem with my kneecaps that is sometimes called runners knee, and also have scar tissue from multiple overuse injuries in one leg last year. I get a tightness that actually feels cold about the area that my quad sort of hits the outside of that leg - as well as coldness down the outside of that leg from my hip. I suspect muscle tightness and/or scar tissue since apparently IT band issues manifest differently.

The only time I've had actual knee pain has been when my knee flared after trying to run a while back, and yes that did wake me. It has improved greatly though