Knee pain gone but...

Question
QUESTION: I wrote to you a few weeks ago about shin and knee pain I was experiencing while running. I believe it was attributed to a pair of shoes I had been wearing to work. I stopped wearing them for a week and the pain stopped. The wear pattern may have been putting strain on the knee. Not 100% certain but I am running hard again free from shin and knee pain. BUT - now my ITB and TFL are very achey first thing in the morning and during the day. Especially while sitting at my desk. I try to get up as often as possible. I stretch and use the foam roller at least 2x daily. During the run they feel the best.Although twisting motions still fell painful.  Any suggestions for relieving the soreness?

ANSWER: Good to hear shin and knee pain is gone, Len! See if this works for you.
1) Lie on your back bring one leg straight out to the side as far as you can. (This is the same motion as if you were to do a snow angel with one leg.)
2)Then perform this on the other leg.
3) Determine which leg goes further.
4) Do the same motion and hold it at the furthest point for 3x15 seconds with the leg that goes further.
5) Re-test each leg and see if they are more even. (I know it sounds crazy, but it works all the time.)
6) See if your soreness overall is better.

Good luck and let me know if this doesn't work. As always, don't hesitate to ask further questions.

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QUESTION: It does sound crazy but I will give it a go.

Since I sent you that question I saw a video online about releasing the TFL trigger point with a lacrosse ball. Couldn't find one so I used a baseball. Hurt like a SOB but I must say the next day it felt 75% better. Took a 3 mile run on the track last night in our first HOT day. It was 93*. A little sore today. I will try snow angels. At least it may make me feel cooler....

Thanks

ANSWER: This will be even more long term than the baseball and it shouldn't hurt either! Good luck. Make sure to follow the directions exactly.

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QUESTION: How frequently should the snow angel exercise be done? Daily? A few times a day. every other day?

Is this a movement that strengthens or loosens?

Answer
Good question Len. It's a combination of strengthening and loosening. It will strengthen the muscles that need to be worked and loosen those that don't. A portion of it is neural connections as well.

Perform it twice a day. This should be done each day until both legs go the same distance and with the same ease on each side.