IT Band ideas

[Catrin]

No WONDER that knee is having problems! Before I started on the single leg squats, one of my trainers at the gym suggested I check out my single leg strength on the leg press and I promptly embarrassed myself...

With both legs I can press close to 3 times my body weight for 6 reps (360 pounds) - this is the leg press that uses plates, no cables. On the Free Motion squat machine (cables) I can squat twice my body weight @ 260 pounds (12 reps). With THAT leg alone? I was able to press only 45 pounds, and I felt that where the quad meets the knee at the upper inside left of the knee. I tried the same 45 pounds with my other leg and it was like I was pressing air. Apparently my left leg has been doing far more than it's share of the work and in a major way...

So no single leg squats until I can press my weight with that leg. I've been told this will take some time to strengthen, but I've a plan now, and there are single-leg TRX exercises I can do that doesn't require quite my entire weight. Also focusing on abduction/adduction to make certain everything is good up-stream. It is good to have a plan. I think this leg will probably require special attention in the future, all those over-use injuries 2 years ago left their mark by leaving weaknesses the other leg doesn't have. That is NOT a complaint - I've come so far in the last couple of years, and part of this is the consequences of spending too many decades not moving.