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!

#73454
AvatarRyan Cloutier

Separate from the above routine I have also recently added (in the last month) postural exercises.

Postural Exercises: 2 times a day (if it fell on a day I was doing the physiotherapy exercises above, I would only perform this once that day). Physiotherapist advised me however to do them 4 times a day as he said volume is key. Hard to find a spot in school, and looks kind of socially awkward/gay to do them in public.
This is what I was advised by the physiotherapist:  
Stretches/movement (hold for 15 seconds, repeat 4 times in a row, 2-4 sessions per day)
– standing knee to chest keeping lumbar and pelvis position
– standing modified pigeon (hip external rotation – keep foot neutral to protect knee)
– upper thoracic extension over a roll keeping mid back neutral
– isolated lumbar extension with mid back neutral in standing
Also work on (repeat 10 times, 4 sets per day)
– wall squat with neutral foot position – knees over toes and 2 inches past toes at bottom of squat