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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!
There’s probably a diminishing returns point where duration isn’t going to help as much as more frequent times throughout the day. And the routine looks good. If your posture and shoulder aren’t hurting you, you can probably take those out to cut down mornings and nights down to 30min. Then maybe throw the back/shoulder stuff in a couple days a week, but probably no need to do it as much as the leg/hip stuff.
For now, just focus on the mob work and see where it gets you, with your 3 days of strength training a week.