Regaining Mobility After IT Band Inflammation

Bigger Stronger Leaner Injuries and Rehab
1

After progressively experiencing worse and worse pain in both knees over the course of about 9 months, I finally went to the sports ortho a couple of months ago and got diagnosed with bilat. ITBS. Went to physical therapy twice, did my at home exercises, foam rolled, stretched, etc. etc. The pain and inflammation has finally subsided to a manageable level, and I have been able to move forward with breaking PRs again and what not.

However, my mobility sucks a large dong. Conventional deadlifts are still practically impossible because I can’t get my hips low enough at the start of the movement. The start (bottom) of the movement still causes plenty of knee pain, even when I can get low enough. My hips start waaayyy too high because I can’t (for lack of a better term) squat down low enough to get in a good start position.

My lunges are a complete travesty. In the bottom of the lunge, the back leg does not have any quad mobility whatsover. I can get past parallel with my front leg, and then the back one is practically sticking straight back, with very little knee bend. When I try to bend my knee, the knee pain returns.

I guess I should also note that I have no problems squatting to parallel, doing RDLs, running, sprinting, etc. It’s just the lunges and conventional DLs that are still a no-go.

Do the collective minds of T-Nation have any advice on what I need to be doing to get back to “normal”?

2

Best and cheapest option in my opinion is to go get the “Assess and Correct” manual and dvd. In it, you can find assessments that you can do on your own, and exercises to correct most mobility issues.

There are too many variables for me to give specific exercises, but this manual has helped my clients as well as myself.

Good luck.

3

Haha, I’ve been eyeballing “Assess and Correct” for a long time now, but the price tag always scares me away. I might just have to cowboy up and go for it though.

Thanks for the suggestion.

4

[quote]csuson wrote:
Haha, I’ve been eyeballing “Assess and Correct” for a long time now, but the price tag always scares me away. I might just have to cowboy up and go for it though.

Thanks for the suggestion.[/quote]

I heard through the grapevine that Mike Robertson also accepts full frontal nudes via email as payment.

But don’t quote me on that.

5

Yeah, I tried that route. He told me he’d only give me 15 bucks off though. Something about “needing more ‘true blonds’ in his collection.” Guess I didn’t measure up.