WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Get early access to the latest promotions, blog articles, and all things to get you READY!
WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
The Ready State 101 course reveals the core principles of Dr. Kelly Starrett’s coaching methods. Gain the expertise to improve anyone’s movement.
The Ready State 102 course is an advanced six-week online course with both self-paced material and LIVE virtual Q&A calls.
Get one-on-one remote movement and mobility coaching from a certified Ready State coach.
Apply for private coaching with the world's #1 movement and mobility expert.
Kelly Starrett’s custom pain protocols teach you the simple and effective methods to treat all your pain and stiffness—for good.
Look good while you mobilize!
Shop exclusive tanks, t-shirts, sweatshirts, hats and more.
The TRS store offers a wide variety of mobility tools & kits perfect for your pre/post workout routines.
Kelly has written many books about movement, mechanics, and mobility which have made the New York Times bestseller list.
World-class experts reveal how to get — and stay — ready…for anything. Join hosts Dr. Kelly Starrett and Juliet Starrett for this eye-opening podcast.
Discover comprehensive resources and articles written by certified coaches and experts in the field.
The Ready State helps everyday athletes enjoy better movement, agility, and strength — with less pain and more protection against injury, especially as they get older.
Our work with elite athletes serves as the proving grounds for our methods. Most people don’t play professional sports. But if our methods help athletes at the highest levels, they can work for anyone.
Daily Mobility Exercises by Dr. Kelly Starrett › 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!
1) Isn’t it hard to fit in all the various exercises required within a 1 hour period? Would I focus on different parts during each session, or would I do the same part for both sessions (i.e., would I roll out the rectus femoris with a barbell in both sessions? and if so wouldnt it get bruised or damaged for so much work?). Why was doing the exercises for 3 times a week but for longer periods of time wrong?
A) Every time you smash, follow up with a 2 min stretch. But if you’re just waiting around somewhere, feel free to stretch too.
B) Use the barbell smash only a few times a week, if you’re banged up, slow it down.
C) I don’t know the exact physiology on why, but you need to make a neuromuscular change that will require higher frequency.
2) Your 5 points all mention mobility/stretching/self myofascial release work, but you havent mentioned any strengthening for muscular imbalances (i.e., glute, core strengthening, and functional exercises-besides the squats). Did you not do any strengthening to correct for muscular imbalances? Why were you tight in the first place? I have been told that self-myofascial work will only correct the symptoms, after which I will get tight again. I have tried doing self-myofascial work twice a day before for an extended period of time to no avail.
A) In my particular instance, I don’t think I have any major muscular imbalances. My personal theory is that the notion of strengthening the posterior chain for knee pain doesn’t solely help because of muscle imbalance, but rather that people who have strong posterior chains usually have better biomechanic (ie. don’t leg press a squat) and don’t let their anterior chains get overworkedand tight (through indirect anterior stretching; you can’t finish full hip extension if your anterior chain is out of wack).
B) I was tight in the first place because I was running 4-5 times a week, swimming 3 days a week, and fin swimming 2 days a week (Air Force). I neglected stretching. I wasn’t as strict on my biomechanics either. That’s the first change to make. No knee valgus, no excessive knees over toes, etc.
C) You need to stretch/mobilize to not get tight. But you need to break up all that stiffness with the myofascial work to aid the mobilization. It’s like peanut butter and jelly.
3) The barbell, and soft ball sounds very interesting. Are they better than a PVC pipe, rumble roller, and lacrosse ball that I have been using? I have an E-Z bar at home will that suffice? I rolled out my rectus femoris with that last night by putting the bar with protrusions on top of my leg and dragging it slowly, seemed to be effective for that muscle, and some of the adductors and vastus lateralis. Cant seem to get any other muscle groups with the EZ bar tho.
I don’t know necessarily what is better, but I prefer the PVC pipe, softball, and occasionally the barbell. I think the lax ball is too small and causes bruising for my legs.