Well it looks like I have a problem with my IT band, nothing to do with pc's! I thought it was weak quads but my symptoms match to the research I've done. It starts off round my knee then after a few hours and especially the next day I have a sore hip. Good news is I'm doing the right thing by foam rollering.Oh I need to strengthen those glutes which I have been doing, fingers crossed...
Here's a link for anyone interested...
and exercises for glutes
runnersworld.com/workouts/g...