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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!
03/09/2014 at 5:26 pm #74269
Routine is based on advice from multiple physiotherapist and a recently visited good experienced physiotherapist. Also, readings from published research studies, online readings, exceptional recommendations online by Chris Powers, and online articles written by guys like Bret Contreras, Mike reinold, mike robertson, mike boyle, eric cressey, and chad waterbury.
Some changes made:
1) Took out 90/90 split squat –> to much activation of TFL might be counterproductive, also single leg squat work glutes more
2) Side lying leg abduction–>to much activation of TFL might be counterproductive, clamshells or X-band walks are much better at preferentially targeting glutes
3) Stretch/SMR tight antagonist muscle areas prior to strengthening weak areas–>to get more ROM and activation of weak areas
4) Focus on capsule stretching/banded distraction especially for external hip rotation
5)Do activation exercises twice a day (morning and night do clam shells and supine single leg bridge)–>before I was not doing this.