Orthotic insoles for knee and back soreness

You don't say in your question whether you have had a bike fit since moving over to the road. A colleague of mine had one as he was in a similar situation but without the years on an MTB behind him. His saddle was lowered by 1 and a half centimetres and they fitted insoles too to stop his knees rotating when pedalling and although he still has the normal new to biking niggles he is a lot better. Exercising will strengthen the weak muscles but if you don't eliminate any possible cause you will go around incircles and possibly do more damage in the process.

I bought a foam roller and tried it for about 7 seconds - absolute agony! Luckily mine went away eventually with seat at the correct height and the stretching.

The British cycling link above is very good.

Using a foam roller (or a lacross ball) to break down knots in muscles is painful, but sometimes the best way as streaching won't always sort it out.

Yep, just like me. Although I had ITB develop suddenly from distance running last November. Once you get it, it sticks to you. Basically you've overdone it and it's a PITA to reset. (For me I had a marathon, a trail run and a mountain climb all in 5 days on holiday). I stopped running shortly after and have no plans on starting again. Cycling's way more fun anyway, so no loss.

Over 6 months later, still had the ITB problem though on the bike so..

I found stretches that works for me. Done the roller stuff. Hated it.

Indian Knot one in this link is my must do stretch.

https://www.britishcycling.org.uk/knowledge/article/izn20130617-Phil-Bur...

Also do a back stretch if not too lazy. Do 2 or 3 times a week. I have a full slammed stem and saddle raised position and there's no way I'd be able ride centuries like that so soon as a recent rider without stretching.

Time off doesn't really help ITB. Can be with you for years if you don't attack it aggressively they say.

I have some stiffness in my left knee recently, I think that's from restriction on the cleats though. Need my toes pointing out more. (My ITB issue was/is right leg).

I had very bad ITB syndrome in my left knee last year. I think my saddle was too high so I lowered it an inch and got rid of the pain by doing those stretches where you stand on one leg and hold the other foot up behind you to stretch the muscles at the front of your upper leg.

I had power back pain on the left and hamstring pain on the right.

My right glute was very weak compared to my left and the hamstring was taking a lot of the load first when I tried to do the glute exercises. Resistance band stuff like monster walks and walking up stairs and doing glute bridges with the band on seem to have helped and the lower back seems a lot better and the glutes are actually firing now, if still imbalanced.

Probably no harm in the strengthening the glutes anyway as it's also helped my hip flexor tightness.

I use superfeet in my cycling shoes and have found them very good.

if you have pain onthe outside of the knee, have you tried useing a foam roller on your IT band?