My it band is so tight like a rock and now have knee pain and tingling sensation....what is this?

IT Band: Wow, interesting. An L5 nerve problem may effect the tensor facia kata muscle and the itb as well as give you tingling and numbness. A hip problem sure as a labral injury can cause itb tightness and referred knee pain but not tingling or numbness. A lateral femoral cutaneous nerve problem can give you the sense of pain, tightness and tingling and numbness of the anterolateral thigh.

The IT ban : The band starts at the hip and attaches on the outside of your tibia below the knee. A tight band can result in what is known as a runners knee where is rubs on the out side of the knee as it bends. If the tingling shoots all the way to your foot, you need to be evaluated for a pinched nerve.

IT Band syndrome: It band friction syndrome is a common cause of lateral knee pain. But, it could be something else. Without an exam, it will be difficult to diagnose you. See an orthopedist.