Knees knees knees

[Kathi]

For me, the Vastus Medialus is the one muscle that has not come back yet. My therapist says its the last muscle to come back and it takes a long time.

The uninjured leg looks great but the injured one, I shouldn't complain, it's come a long way since March.

[KnottedYet]

A good PT can teach you to strenthen your hip external rotators (to stabilize the femur) and the vastus medialis obliquus (to keep the kneecap tracking properly). They can also get you stretching the tight stuff and teach you how to do myofascial release to your ITB and the retinaculum around your knee. And will be able to tell if insoles/orthotics will help on the bike or walking.

Tibial tubercle transfers and lateral releases are really last resorts. And you do have time before RAGBRAI to make a difference. PT could tell you how to keep things happier on the ride, too.