How to Avoid Lateral Knee Pain

Lateral knee pain is a common injury for runners. It may be caused by a variety of issues and behaviors – and determining which area specifically is in pain can be key to locating the problem.

Iliotibial Band (ITB) Syndrome and Lateral Knee Pain

ITB Syndrome is one of the more common causes of Lateral Knee Pain (LKP). It’s especially common in long distance runners, but can occur for any athlete that does a lot of repetitive motion, like cyclers.

IT Band syndrome describes irritation of the thick band of tissue that runs down the outside of your thigh, from your hip bones to your shinbones. Repeated bending and flexing of your knee, which moves the IT Band, can cause irritation of the surrounding tissue. It’s not exactly clear how this irritation occurs.

You may be at risk of developing IT Band syndrome when you:

  • Increase your mileage quickly

  • Wear old shoes

  • Run frequently on uneven terrain

  • Are bow-legged

What does IT Band Syndrome Feel Like?

The pain is an aching, burning feeling that can be experienced all the way up the thigh. You may notice it only while running, and particularly toward the end of your workout. As it gets worse, you may notice it even after you’ve exercised.

What Causes Lateral Knee Pain

Lateral knee pain is often due to weakness or tightness in the hip or foot ankle. it can also be caused by poor alignment of the hip, knee, and foot. The combination of weakness and misalignment causes the knee to sway inwards, which creates pain on the outside of the knee.

Treatment for Lateral Knee Pain

If you are experiencing knee pain, or just want to avoid it, there are a variety of exercises you can do that help reinforce correct alignment of the hip, knee and foot/ankle.

Deep assisted squats

  • Helps reinforce good alignment while improving hip and ankle mobility

  • How to: Hold TRX straps for assistance and bend knees into a deep squat

Single Leg Running Man

  • Helps strengthen muscles that control alignment of the lower body

  • How to: Standing straight, with one knee up at 90 degrees, hinge forward and reach that leg back, then hinge back up

Wall Drill

  • Helps focus on alignment to pinpoint where issues may be occuring

  • How to: Stand facing a wall, bracing yourself with your arms. Run in place, focusing on bringing knees up straight

Try the above exercises before your next run to strengthen and improve alignment, reducing your risk of lateral knee pain.

Charlotte Spangler