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› 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.