- Nov 7, 2008
- AFL Club
- Other Teams
- Jon bones Jones
So how would I fix this problem? Do you now think that I may not have ITB? And just have a muscle imbalance that is causing the pain in my knee ?
I think you prob have a muscle imbalance that has caused the itb syndrome/ lateral leg pain.
to fix it you need to work on glute activation at a low level eg hip hitching off a step (this should be monitored by someone who knows what they are doing tho as it is easy to compensate by flexing the trunk instead of moving the hip). youtube glute med activation exercises and im sure there will be heaps of exercises. just work on that and punish your ITB/TFL on a foam roller to start with. should help you out a bit i hope
yeah thats true on your first point but the single leg squat is just used as a screen in this stage then you find the problem and work on it from there. its pretty hard to give a decent diagnosis through a forum.true but if the weak muscle/s can't work in isolation they certainly won't work in integration so they need to be activated separately and then trained together
i persoanlly look for at least 10cms btw wall and feet for ankle mobility w/ absolutely NO pronation and pressure taken off the heel
10cm is about right. i think the rule is around 12-15 for decent biomechanics through running but you can get away with 10. my point was its rare for someone to have such a restriction that they cant do a SL squat. if it was an issue tho just put them on a decline ramp and it takes away the ankle mobility issue anyway