In my experience
DO:
- Strengthen posterior chain: gluteals (esp glute med), hamstrings, and hip rotators. This should include
- complex, "functional" movements (e.g., straight-leg deadlifts, etc)
- single leg movements (e.g., single-leg romanian deadlift)
- isolated movements to ensure the small muscles you've forgotten about are firing (e.g., monster walks, banded x-walks, glute bridge, reverse hypers, side-lying leg lifts, etc).
- isometric strengthening of quads (e.g., wall sit)
- after isometrics are pain free, progressive concentric strengthening of quads (squats, pistols, etc)
- foam roll quad, my favorite is on a lax ball
- couch stretch. Tight rectus femoris is often an issue
DON'T
- do tons of eccentric, incline squats (used to be the de-facto recommendation)
- try to isolate the VMO
- take NSAIDS/ibuprofen
Bookmarks