Pain felt on the outer knee, especially in runners, can be due to iliotibial band frictions syndrome (ITBFS). The iliotibial band (ITB) is the longest tendon in the body. It is a conjoined tendon, which means it originates from two different muscles–the gluteus maximus (your butt) and the tensor fascia lata (front hip). When tight, the ITB can snap across the knee joint, causing inflammation and ultimately pain.
Visiting a sports chiropractor is your best bet to relieving this painful knee condition. In my Beverly Hills sports chiropractic office, I would treat your iliotibial band frictions syndrome with physiotherapy, myofascial release, chiropractic adjustments of the pelvis and knee, and eventually rehab exercises.
The best rehab exercises I know for fixing ITBFS are IT band stretches, and strengthening the inner thighs. The adductors are the muscles of the inner thighs, and when weak, they are unable to counter the tight ITBs. This imbalance is one factor leading to ITBFS. To prevent outer knee pain, try the exercise I demonstrate in the video below. All you’ll need are some simple yoga blocks, and squeeze away–guaranteed to remove knee pain and improve posture. Please watch the video below to learn the best inner thigh strengthening exercises available.