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Old 09-13-2011, 04:55 PM   #11
Tyson Wright
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Thanks Charlie. This is good stuff. I need to buckle down and stick to these recommendations.
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Old 09-14-2011, 10:39 AM   #12
Tyson Wright
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For the record, I went to the chiro today and I mentioned my knee. Apparently my IT band is exceptionally tight causing me to miss quite a bit of internal rotation which may be causing my knee pain. I guess foam rolling it isn't enough
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Old 09-15-2011, 03:46 PM   #13
Charlie Stone
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Did he recommend any good stretches?
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Old 09-15-2011, 06:34 PM   #14
Tyson Wright
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Not really. It was simply ice and stretch....I was in a time crunch so I didn't have much time to discuss it.
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Old 09-15-2011, 07:25 PM   #15
Steven Low
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Strengthen your glute medius

Also, very light RDLs would probably be useful for rehab if its chronic.
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Old 10-02-2011, 12:59 AM   #16
Ben Moskowitz
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Kelly Starrett has a bunch of great videos for you to check out.

Dealing with "knee-itis":
http://www.mobilitywod.com/2010/12/e...alls-with.html

Here's one on the IT Band:
http://www.mobilitywod.com/2010/10/e...-and-help.html

The first stretch in this one feels like it really opens up my IT band-related muscles:
http://www.mobilitywod.com/2011/04/e...p-opening.html

...I like to really to do the "informed freestyling" he talks about in this video with that stretch (see below). It feels like I am cranking on that ITB area really well.
http://www.mobilitywod.com/2011/04/e...ip-opener.html

If you have a weak glute medius, then step-ups onto a low box with a 2-1-1-1 tempo or even a 3-1-1-1 tempo will light it up. I like about 12 reps, load as necessary. I like to dorsiflex the non-working leg to try and ensure I don't assist the concentric portion at all. Like this video, but with a longer eccentric:
http://www.youtube.com/watch?v=oUi3SP_6eaM
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Old 10-02-2011, 11:49 AM   #17
Charlie Stone
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Thanks for those Ben, I have been looking at alot of Kelly S's videos lately. Something that helped immediately was stretching the quad between squat sets. I was shocked at how little pain there was the first time i tried it.

I found the stretch around 30secs in was the most effective: http://www.youtube.com/watch?v=CjGn-83ZQUk
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