Q&A - Bulletproof Knees

MR, I am doing the Sample Phase I Workout.

You list Static Stretching and Activation as number 2 in the Program, but in other parts of the same chapter you recommend stretching after one finishes the rest of the routines, or doing stretching before bedtime. Should I do the described stretching before number 3, Dynamic Flexibility Drills, do them after, or do stretching at two different points (before Flexibility AND another set before bed)?

I am rehabilitating a reconstructed left knee (surgery done in 1978). Can you recommend a good TFL/IT band stretch - I cannot find one in your manual. Because of said injured knee, I use the Tummiello piriformis stretch, since performing the one you give in the manual's stretching section causes me pain in the anterior left knee.

Thanks to you, I finally have a comprehensive program to get both of my wheels back on track. Keep up the good work. Larry

I can see were this would be confusing, Larry. There are various times when static stretching can be beneficial within the Bulletproof Knees program. Let me explain.

Pre-workout, we include what's called "Acute Corrective Strategies" to help re-groove better movement patterns in the muscles. For instance we would stretch your hip flexors, and then follow that up with an activation drill to enhance neural drive to the glutes. In this case, we're very specific in the stretches that we would perform.

After you've included the "acute corrective" drills to optimize neural drive to the glutes, you'd move in to your dynamic flexibility drills. Just as an aside, you can do this either before or after your dynamic flex, it's really more of a preference than a physiological law.

Now at the end of your day, that would be the optimal time to go through an extensive static stretching routine. This is where we would stretch all the muscle groups that we outline within the appendix of the manual. Most people have a very poor stretch tolerance, so this should help quite a bit.

As for your question regarding the TFL/IT Band, the IT band itself is very hard to stretch since it's not muscle tissue - it doesn't have the same physical properties. To stretch the TFL, try kneeling on a pad or pillow, activating the glutes and posteriorly tilting the pelvis. If you have a tight TLF on one side, you should get a nice stretch here. If nothing else, cue yourself to stay tight, tall, and drive the hips forward.

I hope this helps and keep me posted on your progres!

Best
MR