› 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, I’ve also found that hamstring work and posterior chain work in general helps my symptoms, but for me it seemed like it was a temporary fix. So far doing the Mckenzie exercises seem to help the most, but aren’t a cure all. I’ve been riding my mtn/road bike about 80 miles a week for the last couple weeks and my symptoms were under control, but a couple days back I did a 25 mile mountain bike ride with lots of vert and I started to get some lateral knee pain again. I think I just overdid it and stayed in a position where my spine was in flexion for too long.