Hip Redux
PT has determined that my knee pain is likely coming from too tight ITB and too tight rectus femoris.
I pretty much hate all the stretches that I've been given. It either crunches my knee or I feel it through my lower back or I just can't get a stretch.
Got any favorites that maybe I haven't tried?
Which ones are you doing now? I have a favorite ITB stretch. Lemme see if I can find pic
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Traci
I Like to bend all the way over and touch the ground.
Stupid iphone
I've given up on the ITB stretches entirely lol I either get no stretch or it bothers my hip!
But for quads I was given variations on these:
I only have two.
This static version that Nicole (my personal trainer who is also a phyiscal therapist) swears by. I do it post-run around three times a week.
This dynamic version I do pre-run, but bend my knee a little deeper than shown to engage the quads a bit more. I got that idea from Betty, the PT who helped me overcome my SI joint issues.
Sometimes I do it post-run and allow my heel to touch my glute to really engage the quads.
So the first one is another that I've tried - the problem is my leg flares outwards to avoid actually hitting the rectus femoris. I tried to get it to stay straight and failed completely.
And it also hurt my knee.
This is such a stupid thing but I cannot get anything to work. I rolled tonight and hit about a million tight spots, so maybe that will be enough.
Pull to the point just before it flares outward, and begin your count there?