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!

#73487
AvatarRyan Cloutier
I have come up with a daily routine that I tried to keep realistic in terms of fitting in with my schedule. Feel free to critique it. I left out the details of the specific exercises, but they will be similar to the ones in Kellies videos, opening up the hips, hip flexor/high quad complex, quad/IT band, hamstrings, calves, Tib Ant etc.. I have no were at home to hook the jump stretch bands in order to do capsule stretching/band distractions, so I have left those out for now unless I can come up with an idea, or start going to the gym.

Daily Mobility/therapy Routine:

A) Morning Routine: aprx 50 mins
1) Warm up (aprx 2 mins)
2) SMR back/shoulder/posture (aprx 5 mins)
3) Postural exercises (aprx 15mins)
4) SMR legs/pelvis (aprx 20mins)
5) 3 Stretches (aprx 6 mins) 
B) Mid day: aprx 6 mins
1) 3 stretches (aprx 6 mins)

C) Night: aprx 50 mins
1) Warm Up (aprx 2 mins)
2) SMR back/shoulder/posture (aprx 5 mins)
3) Postural exercises (aprx 15 mins)
4) Voodoo band squats (10-20 reps)
5) SMR legs/pelvis (aprx 20 mins)
6) 3 stretches (aprx 6 mins

Three days a week I will also do my strengthening/corrective exercises routine to address muscular imbalances. i.e., glutes, core, functional movements such as lunges, single leg squats, etc.. I have been doing these for a while now, I am surprised I still have ant pelvic tilt and tight IT band with my consistence in performing these corrective exercises. You think these exercises are essential to my progress? Perhaps the tight antagonist muscles were restricting them from activating fully before?