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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!
Good to hear Kefu! I’ve been fairly pain free the last couple weeks but have been on a regimen of stretching and smashing along with my exercise routine. One legged deadlifts, hamstring curls, x-band walks,some light core exercises, along with smashing the lateral quad and tibialis anterior seem to help the most. I feel ok as long as I continue the regimen, once I stop the issue seems to reappear. I went ski mountaineering this past weekend and started to get some lateral knee pain on the descent when we had to hike down a trail with skis on our back. I’ve noticed some tightness in my adductors, and they are also the first muscle group to start cramping after a hard effort. Is it possible that the adductors are weak/tight and strengthening them could lengthen them, creating more balance between that group and the glutes. Seems counter intuitive that strengthening the adductors would help?