Outer Knee Pain While Walking or Running? Check Causes & Remedies

Whether you’re a runner, a cyclist, or someone who simply walks daily, pain on the outside of the knee—also called lateral knee pain—can limit your activity and affect your daily routine. This discomfort can develop gradually or appear suddenly, often due to repetitive strain, poor biomechanics, or underlying conditions.

In this article, we'll dive into the common causes of lateral knee pain, how to recognize symptoms, treatment options, and preventive strategies. Toward the end, we’ll also introduce supportive tools that can help ease your pain naturally.

What Is Pain on the Outside of the Knee?

Pain on the outer side of the knee typically affects the structures on the lateral side, including ligaments, tendons, cartilage, and muscles. It can be dull and persistent, or sharp and sudden—especially during specific movements like walking downstairs, bending, or running.

This type of pain is most frequently experienced by:

• Runners
  
• Cyclist
  

• Hikers

• Athletes

• People with arthritis or knee instability

Symptoms may include:

• Pain when bending or straightening the leg

• Swelling or tenderness on the outer knee

• Clicking or popping sound while moving

• Instability or weakness in the knee joint

Common Causes of Outer Knee Pain

Iliotibial Band Syndrome (ITBS)

One of the leading causes of pain on the outside of the knee, ITBS occurs when the iliotibial band—a thick band of tissue running from the hip to the shin—becomes tight or inflamed and rubs against the lateral femoral epicondyle.

Common in: Runners, cyclists, hikers
Symptoms: Burning pain or sharp ache on the outer side of the knee, especially during downhill or prolonged activity.

Lateral Meniscus Tear

The meniscus acts as a shock absorber between your thighbone and shinbone. A tear in the lateral meniscus can cause pain, swelling, and a feeling that the knee might "lock" or give out.

Common in: Athletes or after twisting injuries
Symptoms: Swelling, stiffness, difficulty moving the knee, locking sensation.

Lateral Collateral Ligament (LCL) Injury

The LCL stabilizes the outside of the knee. An injury to this ligament, often from a blow or impact, can cause pain and looseness in the joint.

Common in: Contact sports or falls
Symptoms: Pain, instability, swelling, tenderness along the outside of the knee.

Osteoarthritis

Knee osteoarthritis, especially affecting the outer compartment, can cause chronic lateral knee pain due to cartilage wear and tear.

Common in: Older adults or those with previous injuries
Symptoms: Gradual pain, stiffness, reduced range of motion, swelling.

Bursitis

Inflammation of the small fluid-filled sacs (bursae) near the outer knee can lead to localized pain and tenderness.

Common in: People who kneel often or experience repetitive knee movements
Symptoms: Swelling, warmth, tenderness, pain with movement or pressure.

How to Relieve and Treat Pain on the Outside of the Knee

Treatment depends on the cause and severity, but conservative approaches often provide significant relief.

Rest and Activity Modification

Avoiding the activities that trigger pain is essential. Give your knee time to heal by reducing high-impact movement.

Ice Therapy

Apply ice packs for 15–20 minutes, several times a day, to reduce inflammation and pain.

Stretching and Strengthening

Gentle stretching of the IT band, hamstrings, and glutes can help relieve tension. Strengthening surrounding muscles (like the quads and hip abductors) improves knee stability.

Foam Rolling

Using a foam roller on the outer thigh and hip can relieve IT band tension and prevent inflammation.

Supportive Gear

Wearing compression sleeves, knee braces, or supportive insoles can help reduce strain and provide joint stability during movement.

Physical Therapy

A physiotherapist can guide you through customized exercises, taping techniques, and posture correction to address underlying mechanical imbalances.

Anti-inflammatory Medications

Over-the-counter NSAIDs like ibuprofen may be used short-term to reduce pain and swelling.

Preventing Recurring Lateral Knee Pain

To minimize the risk of recurring pain on the outer knee, consider the following tips:

Wear Proper Footwear

Shoes with good arch support and cushioning can help maintain proper alignment and absorb shock during movement.

Warm Up Before Activity

Stretching and light movement prepare the muscles and joints, reducing the risk of injury.

Correct Your Form

Whether you're running, cycling, or lifting weights, proper technique is key. Incorrect posture or overuse patterns often lead to lateral knee strain.

Cross-Train

Mix in low-impact exercises like swimming or cycling to avoid overloading the same muscle groups repeatedly.

Manage Your Weight

Excess body weight puts extra pressure on your knees. Maintaining a healthy weight reduces this stress and promotes joint health.

When to See a Doctor

You should consult a healthcare professional if:

• The pain lasts longer than a week despite rest

• You hear a popping sound followed by pain

• Swelling or bruising increases

• You experience instability while walking

• The pain worsens over time

They may recommend imaging tests (X-rays, MRI) or refer you to a specialist for further evaluation and treatment, including physical therapy or corticosteroid injections.

Conclusion: Take Care of Your Knees Before Its Late

Pain on the outside of the knee doesn’t have to be the end of your active lifestyle. With the right approach—rest, smart activity modification, supportive gear, and professional guidance—you can recover fully and prevent it from coming back.

To support your knee's natural healing process, explore the knee pain relief products that available online in the UK. Designed to provide comfort, compression, and support, these products can help you move more freely and live without knee pain.

References:

• https://www.healthline.com/health/outer-knee-pain
• https://my.clevelandclinic.org/health/diseases/21496-iliotibial-band-syndrome-itbs
• https://www.mayoclinic.org/diseases-conditions/knee-pain/symptoms-causes/syc-20350849
• https://www.verywellhealth.com/lateral-meniscus-tear-symptoms-treatment-2548735
• https://www.physio-pedia.com/Lateral_Collateral_Ligament_Injury_of_the_Knee