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Saturday, September 23, 2023

Outside Knee Pain? Try These Treatment Options


Are you experiencing pain on the outside of your knee? Lateral knee pain is a common complaint that affects people of all ages. It can be caused by various factors like overuse, injury, or arthritis. In this blog post, we London best physiotherapy clinic One Body LDN will dive deep into lateral knee pain, its symptoms, causes, and prevention techniques. We will also cover the diagnosis process and the available treatment options for lateral knee pain. If you are looking to avoid surgery and want to try physical therapy exercises or home remedies for lateral knee pain relief, we’ve got you covered! Read on to learn how you can fix the knee pain on the outside of your knee with help from One Body LDN – London Physio Hub.

What is knee pain outside the knee?

Knee pain on the outside of the knee can be due to IT band syndrome or an LCL injury. IT band syndrome is caused by inflammation when the IT band rubs against the lateral femoral epicondyle, while LCL injury occurs when there’s damage to the ligament. Treatment options vary but may include rest, ice, compression, elevation, physical therapy, and medication.

Understanding lateral knee pain

Knee injuries often cause severe pain in the outside of your knee or lateral knee pain. One possible cause of this type of pain is iliotibial band syndrome (ITBS), which occurs when friction between the iliotibial band and the lateral femoral epicondyle causes inflammation and swelling. Meniscus tears or patellar tracking disorder can also result in lateral knee pain. Treatment options include rest, ice therapy, physical therapy sessions with a certified physical therapist or massage therapist, and medication such as ibuprofen or other anti-inflammatories. To avoid future episodes of knee pain outside of your knee joint, you should focus on strengthening your hamstrings and quadriceps as well as stretching your IT band regularly.

Overuse and lateral knee pain

Lateral knee pain due to overuse can cause discomfort and reduced range of motion in the knee joint. Treatment options include resting the affected area while applying ice therapy to reduce swelling. Physical therapy is an effective way to stretch and strengthen the surrounding muscles. Anti-inflammatory medication such as ibuprofen can help manage inflammation and pain. Avoiding activities that might aggravate the injury is also recommended along with using a stabilizing knee brace or tape. Strengthening exercises for hamstrings and hip muscles can prevent future episodes of lateral knee pain. Possible causes of lateral knee pain include osteoarthritis, meniscus tears, ligament sprains, cartilage damage, and bursitis.

How to prevent lateral knee pain

Strengthening the muscles around the knee joint through exercises like squats and hamstring curls can help prevent lateral knee pain. Improving posture and body mechanics during physical activity by avoiding twisting and bending motions can reduce stress on the knee joint. Wearing proper footwear that supports your feet and reduces impact on the knees, such as cycling shoes or shoes with good arch support, will also benefit those at risk of lateral knee pain. Using ice or heat therapy to reduce inflammation and swelling around the outside of your knee is helpful, but seeking medical attention if symptoms persist is crucial.

Stretching for the prevention of lateral knee pain

Stretching is a crucial component in preventing lateral knee pain. To improve flexibility and reduce muscle tightness around your knee joint, focus on stretching your quadriceps, hamstrings, and iliotibial band (ITB). Incorporate stretching into your daily routine before and after exercise or throughout the day if you have a sedentary job. Always consult with a doctor or physical therapist before starting any new exercise routine to prevent overuse injuries like IT band syndrome, lateral meniscus tear, or patellofemoral pain syndrome. By focusing on stretching exercises, you can increase the range of motion of your knee joint while reducing stiffness and swelling.

Strengthening hamstrings to prevent lateral knee pain

Strengthening the muscles around the knee joint is crucial for preventing lateral knee pain, including outside of the knee. Hamstring curls and deadlifts are excellent strengthening exercises to include in your routine. Additionally, lunges and squats can help increase flexibility while reducing tension in the knees. Gradually increasing exercise intensity is vital for avoiding injury, so consult with a healthcare professional before starting any new exercise program. Remember that stretching before and after exercising can help prevent lateral knee pain by improving range of motion and reducing inflammation caused by overuse or IT band syndrome.

Causes of lateral knee pain

Various causes can lead to lateral knee pain outside of the knee joint. These may include iliotibial band (ITB) syndrome caused by friction between the ITB and thigh bone leading to inflammation and discomfort. A meniscus tear can result from twisting or bending actions that directly affect the cartilage cushioning between the thigh bone and shin bone leading to swelling and stiffness. Patellofemoral pain syndrome is caused by misalignment that leads to tenderness around the kneecap while LCL injury affects the ligament on the outer side of your knee causing instability issues. Additionally, arthritis or bursitis can cause lateral knee pain due to inflammation in soft tissue or tendon surrounding your knee joint. Prevention methods include stretching exercises for improving flexibility and reducing muscle tightness around the knee joint along with strengthening hamstrings through exercises like hamstring curls and squats to avoid instability issues.

Osteoarthritis as a cause of lateral knee pain

Lateral knee pain can be caused by various factors such as overuse and injuries to the iliotibial band or knee joint. However, one common cause of lateral knee pain is osteoarthritis which usually affects older adults. Osteoarthritis leads to cartilage degeneration causing bones to rub against each other leading to symptoms like stiffness, swelling and intense pain around the kneecap. Treatments for osteoarthritis include strengthening exercises like hamstring curls and deadlifts which help improve muscle strength around the affected area. Pain medications and consulting with a healthcare professional may also ease symptoms and provide relief from this debilitating condition.

Meniscus tears as a cause of lateral knee pain

Meniscus tears are one of the possible causes of lateral knee pain outside of your knee that commonly affects athletes and active individuals. This type of injury occurs when there is sudden twisting or bending of the lower leg resulting in tearing or damage to the cartilage between the thigh bone (femur) and shinbone (tibia). In addition to pain felt on the outer side of your knee joint other symptoms such as numbness or tenderness may be experienced. Early diagnosis and treatment through rest, ice therapy, compression elevation (RICE), Physical Therapy with appropriate stretching exercises like squats helps prevent further damage to your meniscus. Failure to treat such injuries may lead to debilitating arthritis or require more invasive treatments like arthroscopic surgery.

Ligament sprains as a cause of lateral knee pain

Ligament sprains are possible causes of lateral knee pain outside of your knee. Instability caused due to twisting can lead to stretching or tearing of the ligaments connecting the bones in the knee leading to inflammation and swelling. Symptoms may include tenderness, numbness, stiffness, and difficulty moving the knee joint. Treatment options for ligament sprains may include rest, ice, compression, elevation (RICE), ibuprofen or other anti-inflammatories that help reduce inflammation around the area. Additionally, physiotherapy can help in restoring mobility and range of motion while massage can help ease tension around soft tissue. Proper diagnosis and treatment by a medical professional is important to ensure proper healing and prevent further injury.

Cartilage damage as a cause of lateral knee pain

Cartilage damage is one of the possible causes leading to lateral knee pain experienced on the outer side of your knee. Degenerative conditions such as osteoarthritis and injuries like meniscus tears or ligament sprains can cause this condition. The symptoms include stiffness, tenderness, swelling and limited mobility in the affected area. In severe cases, cartilage damage can lead to instability in your knee joint! Treatment options range from non-invasive physiotherapy to invasive surgical procedures depending on the severity of your condition. Proper diagnosis using x-ray or MRI scans followed by ibuprofen and anti-inflammatories can help relieve inflammation caused due to cartilage damage. Physiotherapists recommend stretching exercises for hamstrings and quadriceps to prevent further complications. Following prevention measures like maintaining a healthy weight and avoiding high-impact activities can also reduce the risk of cartilage damage.

Bursitis as a cause of lateral knee pain

Inflammation of the small fluid-filled sacs near the knee joint could be a reason for lateral knee pain and discomfort on the outer side. Bursitis results in swelling and redness around the affected area due to overuse or injury. Physical therapy could be one of the treatment options along with rest and ice therapy or anti-inflammatory medication based on its severity. Overusing your knee joint without proper warm-up or stretching exercises leads to inflammation causing bursitis. Hence it’s important to take precautions like stretching before workouts and avoiding overuse to prevent this condition.

Symptoms of lateral knee pain

Lateral knee pain is characterized by pain on the outer side of the knee joint. Other symptoms may include swelling, stiffness, and difficulty with range of motion. Treatment options for lateral knee pain can vary from rest and ice therapy to physical therapy exercises and anti-inflammatory medications. In more severe cases, surgery may be necessary to treat the underlying condition causing the pain. It is important to seek medical attention if you experience numbness or instability in your knee joint as it could indicate a meniscus tear or ligament sprain.

Pain and swelling in the knee area

Symptoms such as numbness and inflammation in the lateral part of your knee joint can indicate knee pain outside of the knee. It may cause instability while twisting or bending your leg. Lateral collateral ligament (LCL) sprains or cartilage damage are possible causes of this condition. To relieve swelling, elevation and compression techniques may be used. Resting followed by physiotherapy rehabilitation exercises can help restore mobility and range of motion. Anti-inflammatories like ibuprofen can also aid in reducing inflammation and managing pain levels. Consulting with a healthcare professional for proper diagnosis through x-rays or MRI scans is crucial to determine the severity of your condition.

Diagnosing lateral knee pain

For those experiencing outside of knee pain or lateral knee pain, diagnosing the issue should begin with a proper medical diagnosis and examination of the affected region. While rest and ice therapy can reduce inflammation and discomfort levels for some patients with lateral knee pain or other similar conditions like iliotibial band syndrome (ITB), physical therapy exercises that enhance flexibility and strengthen muscles surrounding the kneecap may prove beneficial for others. In addition to these treatments, supportive devices such as braces or orthotics can help alleviate pressure on the inflamed area. If symptoms persist or worsen despite these efforts to address them at an early stage through prevention techniques such as stretching exercises or avoiding overuse injuries from twisting motions during sports like cycling or running (possible causes of lateral meniscus tear), more invasive measures like surgical interventions may become necessary.

Physical examination and medical history review for lateral knee pain diagnosis

To diagnose lateral knee pain during a physical examination, a medical professional examines the patient’s knee joint for signs of swelling and tenderness while also reviewing their medical history to identify any past injuries or conditions contributing to the pain. Diagnostic testing like X-rays or MRI scans can also help determine the cause of discomfort. Depending on diagnosis severity and underlying issues like osteoarthritis or meniscus tears causing inflammation and stiffness in the knee joint range of motion limitations may require rest followed by physiotherapy exercises to strengthen hamstrings/tendons/stretching exercises for flexibility improvement/massage/anti-inflammatories/ibuprofen/possible surgical intervention in severe cases.

Treatment options for lateral knee pain

If you’re dealing with discomfort on the outside of your knee joint, commonly referred to as lateral knee pain, there are various treatment options available that can help ease your symptoms. For instance, giving your knee some rest and applying ice can aid in reducing inflammation and swelling. Physical therapy exercises aimed at strengthening the hamstrings and stretching tendons could enhance flexibility in the area while enhancing range of motion. Moreover, using compression sleeves or braces during physical activity could provide additional support for your knee joint and alleviate any potential discomfort caused by overuse or iliotibial band syndrome (itb). Also, taking over-the-counter anti-inflammatories like ibuprofen could go a long way in addressing swelling and stiffness due to lateral collateral ligament (lcl) sprains or meniscus tears. Finally, surgical intervention may be required if conservative treatments fail to alleviate symptoms.

Compression and anti-inflammatories for lateral knee pain treatment

If you’re experiencing lateral knee pain, incorporating compression and anti-inflammatories into your treatment regimen may help alleviate symptoms. Compression reduces swelling in the knee joint while anti-inflammatory medications like ibuprofen and aspirin can decrease inflammation and provide relief from pain. Ice therapy is another effective method of reducing swelling and discomfort when used in conjunction with compression. Physical therapy exercises can also be beneficial in strengthening the muscles surrounding the knee joint to decrease stress on the affected area. Always be sure to consult a healthcare professional for proper diagnosis and personalized treatment recommendations.

Knee braces for lateral knee pain treatment

To alleviate lateral knee pain, knee braces can serve as an effective solution. They provide the much-needed support and compression to the affected area, thereby reducing the intensity of pain and inflammation therein. Based on your specific condition, there are different types of knee braces available such as hinged or compression sleeve ones. While the former offers more stability and support to the knees with severe instability issues, the latter provides flexibility for free movement of joints around the knee joint. Therefore it is crucial to select a well-fitting brace that meets your unique requirements.

Physical therapy for lateral knee pain treatment

Physical therapy is an effective treatment option for individuals experiencing lateral knee pain outside of their knee. The treatment involves performing exercises that aim to strengthen the muscles around the knee joint while improving stability and increasing range of motion. In addition to exercises, physical therapy may also include techniques such as massage and stretching to enhance flexibility and reduce inflammation. Consulting with a physical therapist can help create a personalized treatment plan that caters to your specific condition.

Surgery for lateral knee pain treatment

In some cases, when other treatments fail to provide relief, surgery may be recommended for those experiencing lateral knee pain. One of the commonly used surgical options is lateral release where the tight ligaments on the outer side of the knee are cut to ease the pressure causing inflammation and swelling. Other surgical options include osteotomy, meniscus repair or replacement, and cartilage restoration procedures. However, before finalizing on any surgical option, patients must evaluate its potential risks and benefits by consulting with their healthcare professional in detail about a personalized treatment plan.


Secondary keyterms used: lateral knee pain, outer side of the knee, inflammation, swelling, tight ligaments, pressure, osteotomy, meniscus repair or replacement, cartilage restoration procedures.

Recovery and rehabilitation

Recovery from knee pain on the outer side often requires a mix of treatments. After identifying possible causes such as iliotibial band syndrome or osteoarthritis through an x-ray or MRI scan, the first step towards alleviating the pain is to follow RICE protocol – Resting the affected area followed by alternating between ice and heat therapy to alleviate swelling and inflammation. Over-the-counter medication like ibuprofen and anti-inflammatories could also be considered to manage pain. Physical therapy can help strengthen the muscles around the knee joint and improve flexibility through exercises such as squats or lunges while a physical therapist may use techniques such as massage and stretching to increase mobility. Surgery is typically a last resort for severe cases like a lateral meniscus tear or knee replacement where physical therapy has failed.

Recovery process after surgery for lateral knee pain

Following a surgical procedure for lateral knee pain treatment, it is crucial to undergo an effective recovery process that typically involves physical therapy and rehabilitation exercises. The primary objective of rehabilitation is to regain strength and increase the flexibility and range of motion in the knee joint. Rehabilitation exercises may include various activities such as stretches to reduce stiffness or tightness in muscles around the knee joint or strengthening exercises such as squats that help build muscle mass around the knee region. Besides balance training and ice therapy that aid in lowering inflammation levels by reducing swelling and numbness around the affected area are also recommended during the patient’s recovery phase.

Rehabilitation exercises for lateral knee pain

Rehabilitation exercises for lateral knee pain focus on alleviating symptoms caused by injuries like MCL sprains or iliotibial band friction syndrome. To boost mobility and reduce swelling, it’s important to begin with low-impact exercises that strengthen the quadriceps, hamstrings, thighs, and pelvis. Side-lying leg lifts or clamshells are useful for increasing flexibility while minimizing risk of further injury. Quadriceps stretches are also effective in reducing pain levels while enhancing range of motion. Consult a healthcare professional before starting any exercise program for lateral knee pain treatment.

Precautions and home remedies

To ease knee pain outside of your knee caused by possible conditions such as IT band syndrome or MCL sprains, there are some precautions and home remedies that you could opt for. To reduce inflammation and swelling in the lateral part of your knee joint region you need to elevate and rest the affected area while using compression bandages or braces for support. Before exercising one must stretch properly especially focusing on quadriceps stretches and hamstring exercises which helps improve flexibility and mobility around the kneecap area preventing any injuries while executing physical activities. Additionally, medications like ibuprofen serve as an effective anti-inflammatory agent but should always be consumed under medical guidance.

Rest and ice for lateral knee pain relief

After experiencing discomfort on the outer side of your knee joint or lateral knee pain caused by overuse or iliotibial band syndrome (ITBS), it’s vital to take necessary precautions for knee relief. Resting and icing the affected area helps reduce inflammation and accompanying symptoms such as tenderness, numbness or stiffness. Applying a compression bandage assists in reducing swelling and promoting mobility while elevating the leg above the heart level improves blood flow for faster healing. Over-the-counter pain relievers like ibuprofen or acetaminophen provide temporary relief from any further discomfort.

Managing lateral knee pain with medication

When it comes to managing lateral knee pain with medication, there are several options available. NSAIDs can alleviate both inflammation and pain in the affected area. Prescription medications may be required for more severe cases of lateral knee pain. However, it is essential to follow proper dosage instructions for any medication and consult a doctor before starting any new treatment. Alongside medication options, rest, ice therapy, compression bandages or braces like ITB strap or Mueller Knee Strap can all help reduce swelling in the joint while elevating your leg above heart level helps promote healing. Physical therapy exercises designed to strengthen the muscles surrounding the knee joint can prevent further damage to it.

Fix the knee pain on the outside of your knee at London physio hub – One Body LDN

Are you experiencing discomfort in your knee joint on the outer side? At London Physio Hub – One Body LDN, we offer effective treatment options for lateral knee pain caused by overuse or injuries like iliotibial band syndrome (ITBS), meniscus tears, ligament sprains, cartilage damage, or bursitis. Our experienced physiotherapists use physical therapy exercises to strengthen hamstrings and quadriceps while reducing inflammation and swelling. We also offer compression treatments, knee braces and surgery if necessary. Contact us today for personalized care that improves mobility and reduces pain in the outer side of your kneecap.



Lateral knee pain can be a debilitating condition that affects your daily routine. However, with the right treatment and care, you can recover from it and get back to your normal activities. At One Body LDN, our team of experts provides personalized treatment options that cater to your specific needs. From physical therapy to surgery, we offer a range of services to help you recover from lateral knee pain effectively. To book an appointment with our specialists, visit our website today.

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