General information only, not medical advice.
Pain on the outside of the knee is a classic complaint for distance runners and cyclists. One of the usual suspects is the iliotibial band, or IT band.
What is the IT band?
The IT band is a thick strip of connective tissue that runs along the outside of the thigh from the hip to just below the knee. Sports clinics describe IT band syndrome as irritation or inflammation of this band where it passes over the outer knee (SPORT Orthopedics).
What it can feel like
- An ache or sharp pain on the outer side of the knee
- Pain that appears a certain distance into a run or ride
- Pain that eases when you stop
Other causes of outer knee pain
Not all outer knee pain is the IT band. Other possibilities include the lateral collateral ligament (LCL), the outer meniscus, hamstring tendon irritation or arthritis. A pop, swelling, locking or giving way points away from simple overuse. See our knee pain location chart.
Common triggers
- Sudden increases in running distance or hill work
- Running or riding the same direction on a banked or sloped surface
- Worn-out shoes
- Weakness in the hip muscles
- For cyclists, bike fit problems (see our cycling knee pain guide)
Everyday steps people take
- Cut back mileage for a few days and rebuild gradually.
- Vary your running surfaces and routes.
- Ask a physical therapist about hip and glute strengthening.
- Warm up before every run; see our warm-up routine.
When to see a doctor
If pain keeps coming back, is getting worse, limits daily life, or comes with swelling or instability, book an appointment.
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Runners often like a light, breathable sleeve that stays out of the way. The Bomae sleeve is lightweight and the dial lets you set how snug it feels. Read more in our knee sleeve for running guide.
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Educational content only. Bomae products are not medical devices and are not intended to diagnose, treat or cure any condition.