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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!
Jake, you didn’t mention whether you’ve seen a good PT. Not all are created equal, so make sure you research and try to find one that will try to come up with a diagnosis and treat the cause of your imbalances vs just treating the local issues. Sounds like you have a lot of layers to peel back and try to fix.