It's late so I'm just going to respond train-of-thought to your questions..... RE your exercises -- that's a lot of the stuff my last PT had me doing -- I think it's general leg strengthening stuff and probably all very good stuff to do, but the exercises the new PT gave me really get the butt and outside of the hips, which is what I need, apparently, to cure the IT band stuff. And it takes so much less time -- if I hustle, I can do everything in 10 minutes. re: pilates being too boring and slow-paced -- the more advanced winsor workouts are much faster-paced with less explaining. See if you can get a hold of the Maximum Burn series - she goes very fast in that one. There's a 20 minute one and a 45 mninute one. I think they're both out of print, but there are usually plenty of used copies on amazon (cheap!) re: your arches -- I think high arches are big contributors to knee pain. I'm sure you already did this, but make sure you have the right shoes -- high arched feet need neutral/cushioned shoes -- any sort of stability or motion control shoe will just screw you up further. I have Nike Zoom Vomero 4's -- they are the cushiest shoes ever but they don't last long -- my last pair needed replacing after less than 200 miles. You may want to see a different podiatrist for a second opinion on your orthotics -- I've seen a few and each one has a different opinion on what kind orthotics to make me. I have a set of old orthotics from my 20s and sometimes I wear them to run, sometimes I don't. I don't think they make much difference actually. (Part of me thinks podiatry is a hocus-pocus kind of field!.) A good book to read is "Running Injury Free" by Joe Ellis. He is a podiatrist but very knowledgable and I found it fascinating how he took people's weird pains and traced them down to all kinds of crazy causes (one woman had hip pain that he traced to a tiny nail that had penetrated the sole of her running shoe and was very mildly poking her as she ran -- she didn't even realize it was there, but it was throwing off her stride to such an extent that it screwed up her ankle, knee and hip. But anyway, he spends a lot of time talking about how people's arches and foot structure can really cause issues all the way up the leg - it's interesting to read. re: how long I foam roll - I usually foam roll for a few minutes. You are supposed to stay on each painful spot for as long as you can and at least 20-30 seconds. I will roll til I hit all my painful spots (some twice) or until my arms get tired from holding me up (I find that you have to be pretty acrobatic to get yourself in some of these positions, LOL!) If you have painful spots, you need to roll. The first time I did it, my right IT band didn't hurt at all -- not one bit -- when I foam rolled it (and of course, my right knee didn't hurt). My left IT band, on the other hand, was excruciatingly painful the whole way up and down my leg. I rolled for maybe 3-4 minutes total (it hurt so bad I had to stop) and the next morning, I felt so much better. When I rolled again (I was doing it twice a day at first, now just once a day), there were far fewer painful spots, and now I find that if I keep up the rolling regularly, I can roll and not find any painful spots at all (and then I'm done in like 20 seconds!). Basically, if you feel any pain when you roll your IT band, you've found a problem and you just need to park there on the roller and let the roller work the knot out. Seriously -- in just days, with proper rolling, you should be feeling far less pain during the rolling itself and of course, less knee pain during all your activities. re: the fluid in your knee -- the fluid in your knee might never go away but it is probably not causing your pain. I have tons of fluid in both knees (docs think it is from the trauma of the accident) but other than making really loud crackling popping noises all the time (seriously, in my first set of PT, people could hear my knees popping from across the room when I was doing those step-ups and stuff - it was gross!), it never hurt. The pain is caused by the muscles around your knee pulling your kneecap all out of whack. Once you release the tension in your IT band and strengthen the other muscles around the knee to hold your kneecap in place, it won't be getting yanked all over the place and your pain should go away or at least become a lot more managable. Good luck!

"You can just listen on your computer, tablet or smart phone?" Yes - that's exactly how they work. Pandora, Slacker and Spotify are websites to connect to, and most have custom apps for most hardware types beyond just PCs. The signups are free. They have a multitude of preconfigured genre stations, but in addition users can have personally customized stations - Say you want to listen to Beatles music, you create your own "station", give it a name, and tell them what artists to include. If a song comes up you don't like, there's a place to click that says "Don't play this song again on this station". If a song comes you up don't want to listen to at the moment but you do at a later time, you can skip on to the next song on the playlist. Each site will remember your stations and preferences for use at a later date. Sites like I Heart Radio and TuneIn are different, they aggregate streams of broadcast stations so that you can find them all in one place. You're in Denver, but like a radio station located in Seattle. If the Seattle station provides an internet stream, these two sites (and others) allow you to listen to it. Most radio stations block live sports broadcasts, so it's not a way to listen to your favorite Dodgers play-by-play when you're in London. "The article mentions "home audio systems." Are there systems which hook up to wi-fi so you can listen to music that way?" Exactly. If you want just a stand-alone player in your kitchen, for example, take a look at products (called Internet Radios or Wifi Radios) by Sangean or Grace. If you want a more comprehensive system to connect to a stereo or standalone speakers and to play a digitized music collection IN ADDITION TO the above discussed internet sources, then consider Sonos or Apple Airport Express. Both of these different types of products can be controlled from a PC, but they also have apps that allow you to control them from any tablet or smartphone. Also, some TVs or disk players come with Pandora or Slacker apps, to stream the music through the TV. With a smartphone and a Pandora or similar account, you can connect the phone to your car's audio system (through Bluetooth, or an AUX or USB connection) and continue to listen to the internet sound source while you drive.

Youtube is one of the channels offered on my Android Ottbox, I watch more Youtube channels than I watch broadcast television. I love all the reruns of Brit shows and documentarie and everything else in between. I don't know what a Roku is but assuming it is similar to an Andoid box?

As long as my health and my mind are intact I would like to live another 35 years. I want to see my grandson grow up. My biggest challenge right now is I need a knee replacement but I am trying to lose weight before I have the surgery. My mind is sharp as I work everyday juggling two mentally challenging jobs. The downside is I fly a desk. My mother died at 69 and suffered for years with post polio syndrome and emphysema. She still had hopes and dreams and was not ready to pass. Dad was spry until lung cancer took him at 87. I had an aunt who smoked like a chimney and still lived independently until she passed at 102.