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!

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When having long sessions the quality of the session can be less than the quality of a shorter more focused session.
The anatomical leg length discrepancy can come from the “right hip seems to be more “junky” and tight than the left, which is also causing the right hip to be tilted forward/anterior.” If you clean that up and have a better position the difference may be corrected.
Episode 352: Dealing With Old Junky Tissue
Going barefoot is a good strengthening activity for the feet.

If the difference is 1.1cm and it is recommended to wear of wedge for 2+cm difference then it doesn’t sound like it is recommended to wear a wedge.

If you are working on something for an extended amount of time and not seeing an improvement you need to change your approach.
Pro Episode # 21 – Pro-User Request Friday: Not Seeing The Change? You Need a Systems Approach.
Are the corrective exercises you are doing focus on the symptom of the pain or focus on the cause of the ant pelvic tilt or tight IT band? Are you doing any of the MWODs that address these?
If the exercises only address symptoms the situation is not going to improve because the cause is still present.
Some situations can take some time to improve because you are retraining muscle/tissue to a new position.
You are unlearning one habit and creating a new neuropathway for the changed positioning.
This can take some time us with breaking any habit and creating a new habit.