IT Band ideas

[Catrin]

I am no worrying about IT band issues here as that appears to have been a red herring - but building lower quad strength in that leg. The PT I saw said the problem with my knee is directly due to not having enough lower quad strength in that leg to properly support a patella that wants to go "walk-about" from time to time. I am already doing clams (on both sides) and side step ups aren't normally a problem (though they hurt when that knee is flaring, like now). My focus right now is to focus on quad strength and adduction/abbduction to provide proper support - I only do these things on days that I don't have a group training session.

Thanks for the video Irulan, I've been expressly told to not do "free standing" single leg squats at this time by both PT and my 2 trainers because it is too easy for the knee to go where it shouldn't go - I've been cleared to do TRX single leg squats, but not free standing. And to do that safely, my leg has to be able to bear my weight. I've tried it a couple of times and...it wasn't pretty.

I was at first resistant to the idea that this was all related to quad strength given my leg press/squat max weight (how can I have a weak quad if I can do...) but they have the degrees and experience to know what they are talking about, and they've helped me improve in so many other ways that I trust their advice.

I agree that single leg stability work is very important, and for more than one thing. I have no problems at all doing such work with my left leg, but with my right? It isn't a pretty sight, but I will incorporate more of this outside of group training as the quad gets stronger.