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WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
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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!
Videos as mentioned. Do these several times a day, but don’t go overboard for more than an hour. Let us know how things go, good luck.
1) Smash your quads, ITB, and hip flexors. Specifically, your rectus femoris. Show no mercy; you need to drop the foam roller and start smashing that with a barbell and a softball. Spend 8:00 per leg, twice a day.
Correct Quad Smash Technique:
http://www.youtube.com/watch?v=5nlarY4AdQw
Barbell Smash:
http://www.youtube.com/watch?v=c57xVyqTEjw
2) Couch/wall stretch like it’s your job. I’m talking like at least 3 times per day, at 2:00 per leg (6:00 per leg / per day). This is the most important in conjunction with #1.***
http://www.youtube.com/watch?v=-ZX1QMTdAC4
3) Voodoo band your high hip, mid quad, suprapellar pouch, and high calf / right below your patella. Perform squats (good form) and calf raises / stretches while in the bands for ~ 20 reps.
http://www.youtube.com/watch?v=-RYMV0salw8
http://www.youtube.com/watch?v=JVRTnKUgARA
How To Make Your Own Voodoo Bands:
http://glennpendlay.wordpress.com/2012/02/17/got-tendonitis/
4) Smash and stretch your calves and anterior tibialis:
http://www.youtube.com/watch?v=fCFlfgCqpK8
5) Pay Attention to exercise form, and other mobility aspects above and below the knee.
http://www.mobilitywod.com/2013/07/pro-episode-31-user-request-friday-live-from-the-games-patellar-tendonitis/