Pain on The Outside of The Knee

What is IT Band Syndrome?

Pain on the ‘outside of the knee’, or the lateral part of the knee, can be due to different reasons, with a more common one is due to iliotibial band syndrome (ITBS). The iliotibial band is a thick band of connective tissue that runs from your hip down to the outside of your knee. Generally, it assists with knee and hip stabilization during movement.

Often, high-repetition activities like running or cycling, may cause an irritation of the IT band and people will experience it as pain on the lateral part of the knee. Due to multiple factors, the ITB can compress against the outer part of the femur (thigh bone) near the knee, leading to that pain.

Common Causes

ITBS often comes up with no warning for runners, especially those who:

• Increase mileage or intensity too quickly

• Run on uneven terrain or always in the same direction on a track

• Have weak hip muscles and/or changes of neuromuscular coordination

• Biomechanical factors like overpronation or leg length discrepancies

Common Symptoms

• Sharp, stabbing pain on the outside of the knee (especially during downhill runs or after a few miles)

• A feeling of tightness along the outer thigh

How to Treat IT Band Syndrome

While the treatment of ITBS may differ depending on the clinical picture (just like everything else), there are few things to try out to start managing this pain:

1. Soft Tissue Mobilization via Foam Rolling
   Foam rolling the surrounding muscles (especially your quads, hamstrings, and glutes) can help relieve pain.

2. Strength Training
   Weak hip abductors and glutes are often the hidden culprits. Incorporate exercises like clamshells, bridges, and lateral leg lifts to strengthen these key areas.

3. Check Your Form
   Consider a gait or running analysis—small tweaks in form or footwear can make a big difference. Custom orthotics or supportive shoes might be needed if overpronation is a factor.

4. Gradual Return to Activity
   Change in running plan may be necessary and a change of the terrain or overall volume may be required as part of the treatment plan.

Do you experience pain on the lateral part of your knee that keeps you from running?