Sure...here is what I am doing everyday (usually two
or three times a day)

http://www.nismat.org/ptcor/itb_stretch/index.html
I am doing the first three from this list.

and I am also doing leg raises everyday...plus I do a
leg workout once a week (concentrating on extensions).

Jason

--- Chalice Burcham <chynachaz@...> wrote:
> Jason,
>
> Is there any possiblity you could e-mail me the
> strectches that you are doing?
>
> Chalice
> --- Jason Warner <jasoncwarner@...> wrote:
> > Currently, I think I suffer from ITBS, but I am
> not
> > sure as it was
> > self diagnosed. I have pain on the inside of my
> knee
> > though (not the
> > outside), but all other symptons fit me. When I
> had
> > gone to a PT
> > about 1.5 years ago, they said that I had unusuall
> > stiffness in my
> > ITB on both knees and I had to stretch them, I
> > didn't listen/thought
> > it didn't work so I never stretched them, only
> tried
> > to stregthen my
> > knees and quads. Now that I am properly stretching
> > them, they are
> > starting to feel better, but it is a slow process
> > from what I
> > understand.
> >
> > I have gone and gotten orthotics (I'm on my third
> > set right now, it
> > seems they couldn't get it right the first two
> > times). I have seen
> > some xrays of what my knees look like and they
> both
> > have severe
> > tracking problems (with the knee cap being pulled
> > WAY outside) so I
> > am now stretching twice to three times a
> > day(specific to the ITB
> > stretches I was given by you wonderful people) and
> > also doing leg
> > raises once a day, everyday plus leg workouts
> twice
> > a week. I have
> > been doing this for two weeks now and I feel a
> > little better and I
> > hope with a couple of months of this that I can be
> > 100% or better
> > again...I would hate to have to give up basketball
> > and football
> > because of this (seeing that I am only 23 years
> old
> > as well!!!).
> >
> > Thanks for the help...keep the good advice coming!
> I
> > am going home
> > tonight to do leg raises...lift arms and do some
> > ellipical machine
> > cardio (none impact sort of thing).
> >
> > Thanks,
> > Jason
> >
> >
> > --- In itbs@y..., <maven35@y...> wrote:
> > > Jason, I wasn't sure from your post if you
> > currently
> > > suffer from ITBS? If you do, the bike may or
> may
> > not
> > > be good for it, just seems to depend on the
> > person.
> > > Usually the bike or swimming is a good
> > cardiovascular
> > > exercise while rehabilitating injuries. Sounds
> > like
> > > you have a variety of biomechanical problems -
> > have
> > > you been checked by a health professional to see
> > if
> > > orthotics would help you at all? I recommend
> > going to
> > > see a good PT and getting them to work with you
> on
> > > quad exercises and your other knee
> > problems/injuries.
> > > When you're dealing with all that you're dealing
> > with,
> > > professional help is needed, in my opinion.
> Good
> > > luck!
> > >
> > > --- Jason Warner <jasoncwarner@y...> wrote:
> > > > Hello,
> > > >
> > > > My name is Jason and I am a new member to this
> > > > mailing
> > > > list. I guess I will just state my questions
> and
> > > > hope
> > > > somebody is kind enough to give me some
> answers.
> > > >
> > > > First off, a little about me:
> > > > 23
> > > > 6'1"
> > > > 200lbs
> > > > I don't run except to play team sports
> > (Basketball
> > > > and
> > > > football). I also use a stationary bike for
> > cardio
> > > > and
> > > > I am an avid weight lifter
> > > >
> > > > Flat Footed
> > > > Knock Kneed
> > > > Pigion Toed
> > > >
> > > > Both knees are have this condition, although
> the
> > > > knee
> > > > cap in the left is pulled more noticebly while
> > the
> > > > right still has a slight case of chrondelmacia
> > > >
> > > > I have very very week quads and am (have) been
> > > > working
> > > > on stregthening them, but they don't seem to
> get
> > any
> > > > stronger....I am starting to lose hope that
> they
> > > > ever
> > > > will.
> > > >
> > > > My questions are:
> > > >
> > > > Besides leg extensions, what excercises can I
> do
> > > > that
> > > > will help me build stronger quad muscles
> > > > (particularlly those that form the "tear drop"
> > on
> > > > the
> > > > inside of the knee...that seems to be what I
> am
> > > > lacking most as there is a visible void where
> > muslce
> > > > should be and is only bone)?
> > > >
> > > > Can I continue to ride the stationary bike /
> > > > mountain
> > > > bike as I rehab? If not, how can I stay in
> > > > shape/lose
> > > > some weight?
> > > >
> > > > Any recommendations on braces for the knees? I
> > have
> > > > more than I know what to do with, and I know
> > they
> > > > won't solve the problem, but if anything helps
> > me to
> > > > feel better as I walk/run/excercise I would
> love
> > to
> > > > have it.
> > > >
> > > > Thanks,
> > > > Jason
> > > >
> > > >
> > __________________________________________________
> > > > Do You Yahoo!?
> > > > Get email at your own domain with Yahoo! Mail.
>
> > > > http://personal.mail.yahoo.com/?.refer=text
> > > >
> > >
> > >
> > >
> __________________________________________________
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> >
> >
>
>
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>


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