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!

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Have you approached this with a smash session, a hot bath, and then a banded distraction session?  The heat of a hot bath helps the muscles relax. The heat acts like a sweat warmup in which you can get into the mobs without a much of a wait for that warm feeling.