Common causes of pain on the outside of the knee when running include iliotibial band syndrome, patellofemoral pain syndrome, a lateral meniscus tear, and a lateral cartilage abnormality. Understanding the symptoms of outer knee pain will help you determine the best methods for treating your injury and allowing yourself adequate time to rest.
Runner's Knee and Patellofemoral Pain Syndrome
Iliotibial band syndrome, or runner's knee, is the result of overuse and inflammation of the distal portion of the iliotibial band, according a 2005 study by Rhazib Kaund, M.D. and Sharon Flynn, M.D., published by the American Academy of Family Physicians. The iliotibial band is a band of fascia, or connective tissue, that crosses the hip joint, extends downward along the outside of your thigh and connects to your patella, tibia and biceps femoris tendon.
Patellofemoral pain syndrome is the result of your patella, or knee cap, moving too far to the side as you run, forcing the cartilage to rub against your knee cap, according to Sports Injury Clinic.
Cartilage Tear and Abnormality
A lateral meniscus tear, or cartilage tear, can occur near the outside of your knee as the result of overuse or improper running technique. Sports Injury Clinic provides examples of improper techniques such as rotating your knee with your foot as you run or bending the knee too far forward or backward during your stride.
A lateral cartilage meniscus abnormality is the result of inflammation or degeneration of the lateral cartilage and causes pain similar to that caused by iliotibial band syndrome, according to Sports Injury Clinic.
Symptoms
Excessive, repetitive flexion and extension of the knee, such as is common when running, can irritate your cartilage, connective tissue and the patella, resulting in inflammation and pain on the outside of your knee. You also might feel a tightness along the entire outside of your leg and weakness in your hip, according to Sports Injury Clinic. The pain can be more severe when you are running downhill or lengthening your stride.
Treatment
Pain on the outside of the knee can be a recurring problem for runners. Sports Injury Clinic advises you to stop running if the pain is severe and apply ice over the affected area to reduce inflammation. Avoid running until the pain on the outside of your knee diminishes and to give your connective tissue time to heal from the repetitive strain of running. When you resume your routine, stretch your legs and run at an easy pace on a level surface to avoid excessive strain. You slowly can increase your pace and the distance you run as your knee becomes accustomed to the stresses of running. The American Academy of Family Physicians suggests running every other day within your first week of returning to running.
