Forums General Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! Re: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years!

#74627
AvatarRyan Cloutier

Heres a routine I came up with for glute strengthening, pelvic stability and patellofemoral pain syndrome from the vast amount of research I have done and from my own physiotherapy experience. 

8 levels:
1 – Posterolateral hip (glute) muscle isolation (non-weightbearing, activation)
2 – double limb support (static, activation)
3 – single limb support (static, activation) 
4 – double limb support (dynamic, strength) 
5 – single limb support (dynamic, strength)
6 – double limb support (ballistic, movement re-education)
7 – single limb support (ballistic, movement re-education)
8 – sports specific

1 – Posterolateral hip (glute) muscle isolation (non-weightbearing, activation)

Exercises
1. Clamshells 
• neutral pelvis
• bi-planar motion
• use resistance band, progress to stronger band and 60 second hold
2. Firehydrant 
• lift leg to side and slightly back
• maintain neutral pelvis
• tri-planar motion
• use resistance band, progress to stronger band and 60 second hold 
3. Sidelying plank/clam shell hybrid 
• perform clamshell while in side plank position
• dont roll hips back
• engages core

Progression criteria: hold each exercises for 60 seconds bi-laterally

Level 2 – double limb support (static, activation)

Exercises
1. Static squat with hip bias
• hold squat position at aprx 80-90 degrees
• knees slightly greater than shoulder width apart
• use resistance band around knees
• externally rotate knees
• lean forward with torso
• keep torso neutral
2. Static sumo squat
• hold sumo squat position at aprx 90-90 degrees
• lean slightly forward
• toes pointing out

Level 3 – single limb support (static, activation) 

Exercises
1. Hip hike
• single leg stance
• raise pelvis on one side
• hold position 
2. Bent over hip hike
• same as above except bend over by hip hinging and leaning forward
3. Standing firehydrant
• similar to above 
4. Wall stance
• one leg stance with side against wall
• leg against wall is lifted at aprx 90 degrees
• push against wall with the stance leg while lifting pelvis (hip hiking)
• hold position

4 – double limb support (dynamic, strength) 

Exercises
1. Squat with hip bias
• lean forward with torso
• weight on heels
• push butt back
• resistance band around knees
• externally rotate knees
• knees slightly greater than shoulder width apart
• dont track knees over toes
• progress towards weights
2. Sumo squat
3. Lunge with hip bias
• similar to a skater squat or king deadlift 
• perform lunge motion
• lean forward
• weight on front leg and heels
• dont track knee over toes
• keep pelvis neutral (by hip hiking the pelvis on the opposite side as the front leg)
• use something to hold unto for better control, progress towards holding unto nothing and weights

5 – single limb support (dynamic, strength)

Exercises
1. Bulgarian split squat with hip bias
2. standing birdogs
3. Single leg deadlifts
4. Standing firehydrants
5. Hip Hike
6. Bent over hip hike
7. Step ups
8. Step downs
9. Single leg squats