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!

#74268
AvatarRyan Cloutier

Strengthening/corrective exercises routine to address muscular imbalances (2-3x a week): 
total time: 1 hr 30 mins- 2 hours 

Warm Up: (5 minutes) 
1) Skip (aprx 2 mins), leg swings 

Inhibit and Lengthen Tight/Overactive Areas: (15-20 mins) 
2) SMR hip flexors, quads (10 mins) 
3) Capsule stretch/banded distraction: Hip external rotators, Ant hip capsule (5 mins) 
3) Couch Stretch PNF: Rectus femoris (3 mins) 

My strengthening Routine: aprx 45 minutes 
1) Clamshells: Glute medius/max 
2) Supine single leg glute bridge: Glute medius/max 

3) Single leg squats: functional, glutes, hams, quads 
4) Stiff Leg Deadlift (SLD) /Romanian Deadlift (RDL): hamstrings, glutes 

5) Side plank: core, glute 
6) Supine bridge curl: hamstrings 

Post strengthening Self-Myofascial Release: (10 mins) 
1) IT band, gastroc, ant tibialis, hamstring, adductors 

Suction Cupping – 15 minutes 
-hip flexors, quads, IT band, hamstrings 
-sometimes adductors, gastroc, ant tibialis