Why Does the Outside of My Knee Hurt? Understanding IT Band Friction Syndrome.

If you’ve been feeling a sharp, nagging pain on the outer side of your knee—especially during running, cycling, or climbing stairs—you’re not alone. Many active individuals in Dubai experience this kind of discomfort. One of the most common causes? A condition known as Iliotibial Band Friction Syndrome (ITBFS).

At the Dr. Rami Hamed Center (DRHC) in Dubai, we understand how concerning knee pain can be, especially when it starts to interfere with your daily activities or fitness goals. Let’s explore what IT Band Friction Syndrome is, what causes it, how it’s treated, and how you can prevent it from coming back.

What Is IT Band Friction Syndrome?

The iliotibial (IT) band is a thick band of connective tissue that runs along the outside of your thigh, from the hip down to just below the knee. Its job is to stabilize the knee and hip during movement.

In IT Band Friction Syndrome, this band becomes tight or inflamed and rubs repeatedly against the outer part of your knee joint, especially during repetitive movements like running or cycling. This rubbing causes pain, irritation, and sometimes swelling—typically felt just above the outer knee.

Common Symptoms of IT Band Friction Syndrome

Pain on the outside of the knee, often sharp or burning
Discomfort that starts after a certain distance while running or walking
Pain worsens with activity, especially downhill running or cycling
Tenderness or tightness along the outside of the thigh
Swelling around the outer knee in some cases

What Causes IT Band Friction Syndrome?

ITBFS typically develops due to overuse, muscle imbalances, or biomechanical stress. Common causes include:

Sudden increase in physical activity
Running on uneven terrain or downhill
Tightness in the hip or thigh muscles
Poor running or cycling form
Inadequate warm-up or stretching
Leg length differences or poor foot alignment

Our orthopedic specialists at DRHC Dubai take a comprehensive approach to identifying and addressing the root cause of your pain.

Diagnosis at DRHC Dubai

During your visit, we will:

Discuss your symptoms, physical activity, and medical history
Perform a physical examination of your knee and hip
Recommend imaging tests, such as MRI or ultrasound, if necessary

This thorough evaluation ensures that we differentiate ITBFS from other knee conditions like meniscal injuries, bursitis, or ligament strain.

Treatment Options: What to Expect

Fortunately, most cases of IT Band Syndrome can be treated without surgery. At DRHC Dubai, we offer:

Physical Therapy:
Tailored programs to improve flexibility, strengthen muscles, and correct biomechanics.
Activity Modification:
Temporarily reducing high-impact activities like running or climbing.
Ice and Anti-inflammatories:
To reduce swelling and pain.
Foam Rolling and Stretching:
To release tightness in the IT band and surrounding muscles.
Injection Therapy:
In some resistant cases, corticosteroid injections may be used to reduce inflammation.
Advanced Physiotherapy:
Including ultrasound therapy, dry needling, and gait retraining as needed.

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Frequently Asked Questions (FAQs)

Is IT Band Friction Syndrome painful?

Yes, it can cause a sharp, burning pain on the outside of the knee, especially during repetitive movement like running or stair climbing. The pain usually worsens with activity and improves with rest.

How long does recovery take?

Most patients improve within 4 to 8 weeks with conservative treatment. Consistency in physical therapy and avoiding aggravating activities are key to a quicker recovery.

Is surgery ever required?

Surgery is very rarely needed. In extreme cases where all other treatments fail, a minimally invasive release of the IT band may be considered—but this is uncommon. Our goal at DRHC is always to manage symptoms effectively with non-surgical methods first.

Will I be able to return to running or sports?

Yes. With proper rehabilitation and gradual reintroduction of activities, most individuals can return to their previous activity levels. We guide your return-to-sport safely at DRHC through a structured recovery plan.

Can IT Band Syndrome come back?

Yes, if the underlying causes—such as poor form, muscle imbalances, or training errors—aren’t corrected. That’s why we emphasize prevention strategies including strength training, flexibility, and proper footwear.

What are the alternatives to injections or medication?

Alternatives include manual therapy, stretching programs, therapeutic ultrasound, dry needling, and biomechanical correction—all of which are available at DRHC Dubai.

Prevention: How to Avoid Recurrence

To keep IT Band Syndrome from returning, consider the following:

Warm up and stretch before activity
Avoid sudden increases in training intensity
Wear appropriate shoes
Cross-train to reduce repetitive stress
Strengthen hips, glutes, and core muscles
Get a gait assessment if you suspect poor running form

When to Visit DRHC Dubai

If your outer knee pain is persistent or worsening, it’s important to get evaluated early. At DRHC Dubai, our multispecialty orthopedic and physiotherapy teams offer personalized care using the latest evidence-based treatments to get you back to doing what you love—without pain.

Conclusion: Your Recovery Starts Here

Knee pain on the outer side—especially if you’re active—could be a sign of IT Band Friction Syndrome. While it may feel discouraging at first, know that this condition is treatable and manageable, especially with the right support.

At the Dr. Rami Hamed Center in Dubai, we’re committed to providing comprehensive, compassionate care that fits your lifestyle. From diagnosis to rehab, we’re with you every step of the way.

Dr. Rami Hamed
Consultant Spine & Orthopedic Surgeon
Founder, DRHC – Dubai Healthcare City
📞 ‪+971 4 279 8800‬
🌐 www.drhc.ae
📍 Dubai Healthcare City, Building 52