Why Does the Outside of My Knee Hurt When I Run?

Why Does the Outside of My Knee Hurt When I Run?

Pain on the outer knee or thigh during running or cycling is often IT band syndrome, caused by friction as a thick band of connective tissue rubs over the hip and knee during movement. It's usually linked to a combination of overuse and underlying factors like weak hip and glute muscles, sudden training increases, or poor running form, rather than a single injury. Treatment focuses on reducing irritation while addressing the root cause, through strengthening, stretching, and gradual training progression, and professional assessment is worth seeking if pain persists or interferes with training.

What Is the IT Band?

Have you ever experienced pain on the outside of your knee or thigh after running, cycling, or a tough workout? This could be related to your iliotibial band, commonly known as the IT band.

IT band pain is a frequent issue for active individuals, especially runners, and can become persistent if not treated properly. Understanding the cause is the first step toward recovery.

The IT band is a thick band of fibrous connective tissue that runs along the outside of your thigh, from the hip to just below the knee.

It plays an important role in stabilising the knee during movement, particularly during activities like walking, running, and cycling. While it doesn't stretch like a muscle, it works closely with surrounding muscles to support movement and control.

Why Does IT Band Pain Occur?

Pain develops when the IT band becomes tight or overloaded. As it moves over the hip and knee during activity, friction can build up, leading to irritation and inflammation.

This condition is known as IT band syndrome and typically presents as pain on the outer side of the knee or sometimes the hip.

What Are the Common Causes of IT Band Syndrome?

IT band issues are usually linked to a combination of overuse and underlying biomechanical factors. Key contributing factors include:

• Repetitive activities such as running, cycling, or hiking
• Weak or imbalanced hip and glute muscles
• Sudden increases in training intensity or poor warm-up routines
• Footwear that lacks adequate support
• Biomechanical issues such as flat feet, poor running form, or leg length differences

These factors can increase stress on the IT band and lead to irritation over time.

What Are the Symptoms of IT Band Pain?

IT band syndrome typically develops gradually rather than from a single injury. Common symptoms include:

• Pain on the outer side of the knee or thigh
• Discomfort that worsens during activity
• Tenderness when pressing the affected area
• Pain that may ease with rest but return during exercise

How Do You Treat and Prevent IT Band Syndrome?

Managing IT band pain involves reducing irritation, improving strength, and correcting movement patterns. Treatment and management options include:

• Rest and activity modification: Reducing aggravating activities to allow recovery
• Stretching: Focusing on the IT band, hips, and surrounding muscles to improve flexibility
• Strengthening exercises: Targeting the glutes and hip stabilisers to improve support and movement control
• Foam rolling: Helps reduce tension in the surrounding muscles and improve mobility
• Footwear and support: Ensuring appropriate shoes or custom orthotics to correct alignment issues
• Gradual training progression: Avoiding sudden increases in intensity or duration

Consistency with these strategies is key to both recovery and prevention.

When Should You Seek Professional Help?

If your IT band pain persists or begins to interfere with your daily activities or training, it's important to seek professional assessment.

Early intervention can help prevent the condition from becoming chronic and reduce recovery time.

Expert IT Band Treatment in Chester

At Relive Physiotherapy, we provide comprehensive assessments to identify the root cause of your IT band pain. Your treatment plan will be tailored to your specific needs and may include a combination of hands-on therapy and guided rehabilitation exercises.

Our approach may include:

• Manual therapy and deep tissue techniques
• Targeted exercise programmes
• Ultrasound therapy
• Advice on movement, training, and injury prevention

Your IT band plays a key role in stabilising your movement, and when it becomes irritated, it can significantly impact your activity levels.

With the right treatment and guidance, most people recover well and return to their normal routine.

Experiencing pain on the outside of your knee or hip? Book your IT band assessment today with Relive Physiotherapy and start your personalised recovery plan.

Frequently Asked Questions

What causes IT band syndrome in runners?

It's usually a combination of factors, including weak hip and glute muscles, sudden increases in training intensity, poor running form, and inadequate footwear, rather than a single specific cause.

Can I keep running with IT band pain?

It's generally best to reduce or modify aggravating activity while symptoms settle. Continuing to train through persistent pain can delay recovery and increase the risk of it becoming a chronic issue.

Does foam rolling help IT band syndrome?

It can help reduce tension in the surrounding muscles and improve mobility, but it's most effective when combined with targeted strengthening and addressing the underlying cause, rather than used alone.

How long does it take to recover from IT band syndrome?

Recovery time varies depending on severity and consistency with treatment, but addressing contributing factors like hip and glute strength, rather than just resting, tends to lead to a more complete recovery.

When should I see a physiotherapist for IT band pain?

If the pain persists, worsens, or starts interfering with your daily activities or training, it's worth getting a professional assessment. Early intervention helps prevent the condition from becoming chronic.

About the Author:

Mohana Nedunchezian

Lead Physiotherapist, Independent Non-Medical Prescriber and Injection Therapist

Mohana Nedunchezian is a Specialist Physiotherapist at Relive Physiotherapy with over 15 years' experience in Musculoskeletal Medicine. She is a qualified Injection Therapist, an APPI-certified Pilates Physiotherapy Instructor, and trained in Kinesiology taping, Acupuncture, and Bobath techniques.

Mohana holds a Master's degree in Physiotherapy and spent over 10 years as a Specialist Physiotherapist in the NHS before joining Relive Physiotherapy. She has a particular interest in 1:1 Pilates and joint mobilisation techniques, and brings a warm, engaging approach to every session.

Mohana is a member of the Acupuncture Association of Chartered Physiotherapists (AACP) and the Association of Chartered Physiotherapists in Sports Medicine (ACPSEM).

Outside the clinic, Mohana is a full-time mother to two young children and enjoys music and cooking in her free time.