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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!
djrachman, sounds pretty similar to what I have going on. Like you I started out where I could barely lift 2 plates on the hamstring curl machine single legged. I’m now up to 10 plates singled legged 3×5, trying to build strength with high weight, low reps. It does seem to help, but only for a day or two. In general tightening up my posterior chain helps but isn’t a lasting fix, maybe my quads are still dominating my hamstrings? Maybe I need to focus on my back? I’ve found that just staying active helps me, it doesn’t allow my hip flexors to tighten up. When I go out for a big effort on the bike or ski touring and sit around after everything tightens up. If I stay active and do some mobility work I am much better off. Maybe that’s why walking is helping you? I don’t think I walk enough, I do other sports instead. Walking seems like such a fundamental movement, it’s probably not a bad idea to increase my mileage.