Relieve Pain On The Outside Of The Knee
Watch the video to learn what causes pain on the outside of the knee and how to relieve it...
What Causes Pain On The Outside Of The Knee?
Pain on the outside of the knee can be caused by many things, but most of the time it's not serious.
One cause of pain on the outside of the knee is arthritis or a meniscus tear, but that type of pain is usually deep inside the joint and you can't touch it with your fingers. A pain right over the outside of the joint can be caused by a ligament sprain but that usually only occurs when:
- there is an acute injury to the knee
- the knee feels unstable, like it will give way
The MOST common cause of pain on the outside of the knee is the iliotibial band ("IT Band")
"IT Band Syndrome" or "Runner's Knee" is a very common cause of pain on the outside of the knee... and you DON'T have to be a runner to get it.
The IT band is a long tendon that runs from your hip down the outside of the thigh, and it attaches on the outside of the lower leg, just below the knee joint.
If the muscles that attach to the IT band are either too stiff or too weak, that can lead the IT band to rub over the outside of the knee joint, causing it to get inflamed and irritated.
When the muscles on the side of your hip and in your butt are too weak, it can cause your leg to twist inward, rubbing the IT band over the joint line.
See our last post on Pain On The Outside Of The Hip for an EASY exercise to strengthen the hip muscles.
For more immediate relief, use the stretch in the video above to relieve pain on the outside of the knee
Stretch to Relieve Pain On The Outside Of The Knee:
- Sit in a chair
- Cross the ankle of the sore leg over the knee of the other leg (figure 4)
- Pull toward you on the lower leg bone (just below the knee) while pushing away from you on the thigh bone just above the knee.
I hope you find the tips to be useful! If you try these things and still have pain on the outside of your knee, give us a call at 314-941-3970 or email me at firstname.lastname@example.org and we can further discuss your knee pain.
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Here are some other posts about how to relieve knee pain that you might enjoy:
Do You Get Knee Pain At Night While Sleeping? Check Our our great post on "How To Relieve Back Pain, Hip Pain, & Knee Pain At Night While Sleeping"!
Do You Get Knee Pain When Squatting? Learn to Squat Without Knee Pain!
Do you get knee pain going up and down stairs? Check out the tips in our post "Prevent Knee Pain Going Up And Down Stairs"