Today we are discussing ways to improve pain located on the outer part of the knee. This pain is sometimes called runner’s knee, IT Band syndrome or just a pain in the knee :-). Pain may be present with going down steps, walking down hills, standing after prolonged sitting or by straightening your knee from a bent position.

Today I will provide a few remedies for this type of knee pain so that you can regain your mobility and decrease the amount of stress being placed on the knee. This type of knee pain is caused by hip muscle tightness and weakness in the majority of cases.

The first intervention required to decrease the knee pain is to loosen the hip muscles. How do we do this? Deep tissue massage to the hip muscles is the best way as stretching only gets the superficial layer of the muscle.

A. Foam rolling quadriceps and tensor fascia latae.

B. Foam rolling hip muscles. This is the preferred stretch for the hip muscles if pain is acute.

C. Foam roll stretch for hip muscles. By crossing the affected knee over the other knee you will be stretching the hip muscle in conjunction to the massage. This may be too aggressive if pain is acute. If so please perform foam roll exercise in diagram B.

After massaging the muscle in order to get blood flow to the area and to assist in improving muscle length I recommend stretching the muscle. Below are some examples of suggested stretches.

A. Quadriceps stretch. Hold for 45 seconds 3-4 times. Better to perform after muscles are warm.

B. Hip stretch:Hold for 45 seconds 3-4 times. Better to perform after muscles are warm.

C. Hip stretch:Hold for 45 seconds 3-4 times. Better to perform after muscles are warm.

After regaining your mobility you should begin pain free strength training. By strengthening the hip you can decrease the risk of the muscle tightening up again. It is important to understand that if you return to stressful activity prior to being strong enough, the tightness to the hip and the knee pain will return. You must restore the mobility and stability of the injured leg in order to avoid re-injury.

A1. Clamming: This is the starting position of the clamming exercise. The top foot stays placed on the bottom knee. This exercise is focused on strengthening the hip. The back and pelvis is to stay straight during performance of the exercise.

A2. This is the finishing action of the clam. Top foot stays on bottom knee and the back and pelvic stay straight. Repeat 30 times.

B. Quadruped alternating leg: With the hands under your shoulder and knees under hips maintain a straight spine. Slowly extend one leg while maintaining a neutral spine. This will assist in hip and abdominal stabilization. Repeat 10-15 times each side.

C. With a stick, place it along your spine maintaing the contact points of the back of the head, middle of upper back and buttocks. Slowly slide the non affected leg back followed by hinging of the trunk maintaining the 3 points of the stick. Then slowly return to an upright position. Repeat 10-15 times each leg.

These are just a few tips in order to assist in decreasing pain, improving range of motion and strength. Further manual therapy may be required in order to solve the underlying issue for the long-term.

CALL MISSING LINK PHYSICAL THERAPY AT 703-858-5070 IF YOU HAVE QUESTIONS OR WANT TO SCHEDULE AN APPOINTMENT FOR FURTHER EVALUATION. YOU CAN ALSO EMAIL US AT OFFICE@MISSINGLINKPT.COM FOR MORE QUESTIONS.

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