Sounds like tight IT bands. Stretching usually helps that.
“The IT band, also known as the iliotibial tract, is a multipurpose tendon that runs down the length of the outer thigh, from the top of the pelvis (ilium) to the shin bone (tibia). It connects the tensor fasciae latae muscle (a hip flexor) and gluteus maximus (the largest butt muscle, a hip extensor, and external rotator) to the outside of the tibia. The IT band is responsible for keeping your hips and knees stable, particularly during rapid, explosive moves like running and jumping. Think of the thick fascia of the IT band like a well-tensioned bridge that links the pelvis and knee. That fascia also envelops your quadriceps muscles and tapers into the knee joint capsule. When the two muscles that attach at the top section of the IT band—the tensor fasciae latae and gluteus maximus—contract, it adds tension to the IT band, which helps to stabilize your knee-to-hip relationship. But too much use (or underuse) from one of these muscles can overstress your IT band and tug on your outer knee, leading to pain in the knee and hip.”
Stretches are easy and can help a lot. I have had IT band issues off and on, and stretching definitely helps.
Here is a good source for some stretches that can help.
7 IT Band Stretches to Relieve ITBS, According to Physical Therapists
