Daily Mobility Exercises by Dr. Kelly Starrett › 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!

12/14/2013 at 8:28 pm #73455
AvatarRyan Cloutier
Member
Note: On off days I would still do self-myofascial release for about 30 minutes. So I am doing and have been doing self-myofascial release every day. This is in addition to getting ART and/or massage therapy every 2 weeks, and electrically stimulate trigger point dry needling every 2 weeks (from separate physiotherapists). 

Things that might contribute to my problem: 
1) I sit for extended periods of time during the day (as a student I am studying a lot)
2) Previous injuries (shin splints/stress fracture, and strain in lower abdominal/groin area: like a sports hernia in both legs) – both happened like 6 years ago, they healed/resolved through rest/cessation of activities, and physiotherapy, but my right knee hasn’t. I had PFPS on both knees roughly around the same time as all the other injuries through overuse. The left knee has no pain after doing physiotherapy, and rest, but the right knee is still very painful. Both IT bands are really tight. I cant do any sports, or recreational activities without intense IT band and quad pain. If I isometrically contract and flex my quads, they become really tight quickly, and painful.