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I've been aggressive trying to get my back and knees on track. A lot of time with the rumble roller, a lacrosse ball, stretching (for my back, for the first time in a while), compression with bands (aka flossing), a tens unit, and ice packs. Both have responded and have gotten better over the past 2-3 days of this, hopefully will continue to do so.
I respect your work on all this. My knee was getting better from not squatting, but I stopped a lot of my pre-hab and then had set back this last weekend. (I think bicycling actually). I got back to banded-knee extensions finally, but need to get the voodoo bands out.