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› 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!
As it turns out someone at my workplace gym has a green rouge band that is just living on the pull up bar. I’ll probably hold off and just borrow that one for now. Did a couple of the recommended mobility exercises, including the barbell quad smash and the wall stretch. Quad smash was good, didn’t feel much worse than my black rumble roller, but had better control over the pressure I was applying, vastus lateralis felt the tightest. The wall stretch was an eye opener, couldn’t get my foot anywhere close to vertical against the wall like Kelly(http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/) tons of tightness felt in the rectus femoris mostly. Going to target the quads for a week along with some ankle drills while I’m standing at my desk.