Pain on the lateral and especially anterior lateral knee - where the kneecap meets the femur - is often because a saddle is too low. That can happen "on its own" - the seatpost can slip in its clamp, or you can lose enough weight to put your pelvis closer to your pedals. First thing I would do is check whether your seatpost has slipped. Did you have the original height marked or written down? It's a good idea to do that anyway. If you decide you want to try raising it, no more than 2 mm at a time.

Also, doing some self myofascial release on your IT bands with a foam roller, Stick, tennis ball, etc., is never a bad idea.