Quote:
Originally Posted by UConnJulie
If you can lie prone and keep your knees together and get your heel to your butt and not feel much stretch in the quad, then your flexibility is fine. If you compensate by abducting your thigh or rotating your hip, then it's not, even if you can get your heel to your butt. If you can't get your heel to your butt ... not good.
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Can't do that. Looks like I've got some work to do.
Quote:
Originally Posted by UConnJulie
The best way I've found to stretch TFL ... first foam roll it, a lot ...
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I was told that the way to foam roll the TFL is to position yourself as if you were foam rolling the quads (i.e., prone position) and move roller around the hip area and rotate foot inward at 45* angle to expose TFL. Does this sound right to you?
Quote:
Originally Posted by UConnJulie
Keep working on that hip flexibility (including adductors, hip flexors, TFL, glutes and other rotators) and then the gluteal activation will get easier ... which in turn should help the patellofemoral issues.
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Yeah, adductors are very tight; will have to work on those.
Thanks for the tips UCJ. It sounds like the activation/strengthening work I've done (in first post) is not sufficient to achieve proper biomechanics if flexibility is still poor.