TFL/IT band pain during leg extensions + leg press

[Clentren98]

I hope everyone’s been doing well! My leg trainings been held back by a tight/sprained TFL, I’m getting pain at the top part of a leg extension at the contraction in my upper side part of quad and also when I would hack squat I get it at the bottom portion of the movement as I press up same with leg press

I’ve been able to roll out glutes and stretch hip flexors to be able to do some single leg leg press and some glute focused split squats but haven’t been able to do any heavy leg press or heavy hack squatting

if anyone would be able to drop any advice and or any leg warm up routine that they’ve used for years that have helped them the most when it came to injuries that would be awesome!

 

[Brocksamson2.0]

Deep Tissue Massage, mobility work, and dry needle

 

[K Bomb]

Are you rolling the IT band and quads themselves? I have had similar issue and reoccurs when I get lax on the rolling. Stretching quads as well.