WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Get early access to the latest promotions, blog articles, and all things to get you READY!
WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
The Ready State 101 course reveals the core principles of Dr. Kelly Starrett’s coaching methods. Gain the expertise to improve anyone’s movement.
The Ready State 102 course is an advanced six-week online course with both self-paced material and LIVE virtual Q&A calls.
Get one-on-one remote movement and mobility coaching from a certified Ready State coach.
Apply for private coaching with the world's #1 movement and mobility expert.
Kelly Starrett’s custom pain protocols teach you the simple and effective methods to treat all your pain and stiffness—for good.
Look good while you mobilize!
Shop exclusive tanks, t-shirts, sweatshirts, hats and more.
The TRS store offers a wide variety of mobility tools & kits perfect for your pre/post workout routines.
Kelly has written many books about movement, mechanics, and mobility which have made the New York Times bestseller list.
World-class experts reveal how to get — and stay — ready…for anything. Join hosts Dr. Kelly Starrett and Juliet Starrett for this eye-opening podcast.
Discover comprehensive resources and articles written by certified coaches and experts in the field.
The Ready State helps everyday athletes enjoy better movement, agility, and strength — with less pain and more protection against injury, especially as they get older.
Our work with elite athletes serves as the proving grounds for our methods. Most people don’t play professional sports. But if our methods help athletes at the highest levels, they can work for anyone.
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!
Kefu, I’ve noticed a couple of the same things you have in regards to TFL activation. When doing side lying abduction exercises with my knee straight and doing an isometric hold of an exercise ball against the wall I noticed TFL started firing a bunch once I got fatigued. Have recently switched to side lying abduction with knee bent, seems not to recruit the TFL as much or X-Band walks.
I am mostly pain free and IT band tightness has been much better for the last week after focusing on smashing lower body, but TFLs are both still very tight most of the time. I’m also getting slight twinges of medial knee pain, which is new. Think this might have to do with tight/weak adductors. I’ve always felt my adductors have been tight so I just recently started focusing some more time on them, either foam rolling or lightly smashing, as they are pretty tender. They are also the first muscle group that cramps up on me during or after a hard effort on the bike. Smashing I have been focusing on vastus lateralis, rectus femoris, and anterior tibialis. Need to start looking at the calves as well. Have been leaving out squats for now as those seemed to irritate my lateral knee.
I’ve also started adding some more core work in as I was only doing side planks previously. Throwing a 12 lb ball against the wall then catching it in a situp position seems to really fire up the main core muscles/stabilizers. Feel like I am making progress, but also finding other areas I need to work on as I go.