We’ve figured out what my knee pain is. I have deep tissue swelling that is irritating my IT band, aka IT band friction syndrome. The good news is nothing is broken or torn! The solution is to take it easy and focus on physical therapy. I’ve been going in to see a physical therapist one a week and am already seeing improvements!
Here’s a list homework exercises I’ve been doing everyday:
- Supine Hamstring Stretch with strap
- Supine ITB Stretch with strap
- Hip Flexor stretch at the edge of a bed
- Bridge Exercises
- Supine Pelvic Tilt with a strait leg raise
- Lateral step down
- Forward T
- Supine Bridge
- Lunge Matrix on an unstable surface (like a pillow)
- Standing Hydrants
- Single leg running balances
- Forward Step Down with a heel touch
What do you do to prepare for a big trip? Have you ever had to recover from an injury?
hike draw hike 
Yikes! I have to take a nap after all that.
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It’s definitely a workout! I even have to shower after haha
but it’s amazingly what a difference doing consistent little exercises can make over a few weeks! I feel so much stronger and my balance is much improved 🥰
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