I would highly recommend finding a qualified person that can perform dry needling.

Gray Cook does it and has said it’s one of the most powerful and efficient tools in his arsenal to reset tissue.

Just make sure you’re reinforcing the reset with good movement patterns to minimize the chances of the trigger points coming back.

If you can’t find a dry needler – I usually use a softball for that area. You’ll need the extra size above a lax ball to get into those deep and tough tissues.

Try this mulligan technique:
http://www.mobilitywod.com/2012/12/knee-pain-got-full-knee-powerrange-of-motionpotential-terminal-knee-extension-part-3/

Also, make sure that you’re engaging the muscles in the foot properly – this can impact the alignment between the tibia and the femur, which in essence can create internal rotation of the femur (or external rotation of the tibia – they’re both essentially the same thing).

Hit up that popliteus with some love and focus on not only ankle ROM but muscular engagement when moving through the ankle ROM.

I feel that if you’re performing general maintenance – the foam roller does a good job.

But if you have really bad trigger points in that area – you’ll get better quality work if you are a little more precise about it and use a lacrosse ball. The MOST precise would be dry needling – but that’s in the hands of a PT.

It sounds like you need to start with glute activation exercises. But there could be more that needs attention as you progress through that path.

You said you were diagnosed – I assume by a medical professional? Did they recommend a corrective course of action? (maybe you don’t agree with it?)  They could refer you to a PT so that you can specifically isolate the dysfunction and begin work to fix it.

The problem with the human bodie’s complexity. If there’s an issue, it’s likely a fault in multiple systems. In this case, the glute issue is a system already identified. But why did is this system nor working properly? A common answer is because it had to compensate for another system not working properly. So that system will need to be addressed as well – otherwise the glute issue will just come back along with your FAGS(wow, what a horrid acronym).

So if you want to address the issue efficiently – seek a trained individual. If you’d like to try and fix it on your own and that’s why you’re here – then the simple logical response to your question is the glute activation work such as bridges, cook lifts, etc.

From the mobility side of things – the basic approach is to look upstream and downstream of your issue. Work the lumbar and T-spines, Hip, and upper leg/knee area. Check out the video section under “Episodes” for all types of goodies. See what makes you feel like you’re waking things up and finding weakness and work in those areas an efficient manner. *It takes 2 minutes of mobility work to instill permanent change in soft tissue*

I’ve been fighting patella tendonitis for 2 years now, and am finally close to  being rid of it.

My advice to you is that you can’t rely on a single methodology for fixing this issue – in this case [Mobility]

One thing that MWOD doesn’t touch on is using the tissues and reinforcing/embedding good movement patterns after you mobilize. Ideally, partaking in a cross-fit class with qualified instructors would take care of this…but the MWOD videos don’t get into that.

Some things to think about:
-Mobility (MWOD)
   *Joint restrictions (ROM, ligaments, tendons)
   *Muscular restrictions (trigger points/adhesions)
   *Sliding surfaces
-Neural system (spine; chiropractor)
-Muscular system (strength/conditioning – through crossfit, personal trainer to address general strength and strength imbalances)
-Neuromuscular system. (combining the above 2 points to work on making proper movement patterns second nature) Consider the following:
   *Compound movements (cross-fit, general weight lifting)
   *Stability/balance oriented movements (yoga)
   *Dynamic movements such as jumping, rolling, etc. (sport specific movements)
-Nutrition (no matter how much you do any of the above, you’re still dealing with soft tissues that require hydration and nutrients to rebuild themselves after use. If you don’t give them water to be supple and nutrients to grow/get strong properly, they’re going to continue to break down no matter what you do.)

TL/DR:

What else, beyond mobility issues is contributing to your condition? You’ll need to seek other sources to get that information in a detailed fashion that will have an impact.