I have two somewhat related questions. Over the last couple of months, my ITBs have been unhappy, mostly, I believe, the result of long time neglect. I never knew how to stretch them. This week, after a run on Tuesday, my left ITB flared up... so, my questions are:

1. Would a cleat with more float on my Look Keo pedals be better for my ITBs? I can replace the cleats, but I'm not inclined to spend on a new pedal (I like the Keos a lot). Currently I have the gray cleats, with 4.5 degrees of float, and could go for the red ones, with 9 degrees of float. In another thread, I saw Wahine mentioned the float in the Look style pedals, so I am curious now.

2. In several threads, I have read people suggesting that pedaling out of the saddle on the trainer is not good for the knees. Perhaps it is just "jumping" up and down? I tend to spend a little time out of the saddle when working on on the trainer, just for a different position. What is the consensus?