Pain, tenderness, or stiffness on the outside of the knee
Symptoms: Pain, tenderness, or stiffness on the outside of the knee. Often you feel the pain only while exercising.
Diagnosis
Iliotibial band syndrome Not actually a knee injury but an overuse injury to the ligament that runs down the outside of the thigh from the hip to the shin. As the band nears the knee, it narrows, and rubbing can occur between the band and the bone; this causes the ligament to become irritated and inflamed. It is most common in runners and usually triggered by a tightness or weakness in the ligament itself or by running on a sloped surface such as a beach or paved road.
Treatment
Cut back on mileage, take anti-inflammatories 1 to 2 hours before you run, and stretch and ice when you return. It’s also important to avoid hills, sloped surfaces, and anything else that ups the risk of twisting your knee. Also, check your shoes. The position of your foot has an effect on your knee, so if you’re very flat-footed or have very high arches, you need running shoes that accommodate that. Worn-out shoes may also alter your gait and injure your knee.
