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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!
Wow guys, this is one heck of a series of posts. I’m floored by how much effort you’ve put into this. I’m not nearly on your level but perhaps my experience can shed some light. My quick background is that I’ve had patellofemoral knee pain for 7 yrs now, and over the last 3 years it’s significantly affected my quality of life. No sports, no jogging/running, no sitting with my knees at 90 degrees for more than a few mins at a time, not able to walk down stairs at all. I haven’t gone the extreme lengths you guys have to fix it, but I’ve gone to 4 different physical therapists for months at a time. They all recommended a variety of the same thing… strengthening quads, hips, vmo, and rolling out IT band. Everything seemed to marginally help, but nothing fixed it. Over time it grew worse. I began to fear taking flights (due to the long sit times), and I could no longer sit in an office chair at work, had to stand. Inactivity made my knees worse, very quickly. Walking for up to 30mins at a time always helped. I’m writing because as of recently I’ve gotten a lot better. I’m hoping it sticks and that i’m not posting this prematurely, but I feel ya’lls pain and wanted to share some of the things I’ve learned which have helped: