If you feel pain, tightness, or aching on the outer (lateral) side of your knee, you’re not alone.
This type of pain is very common in adults over 50 and often shows up during walking, going downstairs, or after standing for long periods.
The outer knee absorbs significant stress during movement especially if there’s inflammation or muscle imbalance elsewhere in the leg.
The IT band runs along the outside of the thigh and attaches near the knee.
When it becomes tight or irritated, it pulls on the knee, causing:
Arthritis doesn’t always hurt in the front or center of the knee.
Cartilage wear can create pain on one side — often the outer knee.
Symptoms include:
The outer meniscus can wear down over time, leading to:
Weak hip muscles force the knee to absorb more stress during walking and standing, leading to outer knee pain.
Subtle changes in gait or posture can overload the outer knee over time.
Past sprains or falls may create long-term inflammation that resurfaces years later.
Many people try to “push through” the pain.
But without treatment, inflammation builds and causes:
Early intervention makes recovery faster and easier.
✔ pain during walking or standing
✔ pain going downstairs
✔ tenderness on the outside of the knee
✔ swelling or tightness
✔ stiffness after sitting
✔ catching or instability
These are signs of joint inflammation not just muscle soreness.
Ice and stretching help temporarily, but they don’t correct:
Long-term relief requires targeted care.
Our approach helps:
Most patients notice:
All without surgery or injections.
✔ Stretch IT band gently
✔ Strengthen hips and glutes
✔ Avoid walking on uneven surfaces
✔ Take shorter, more frequent walks
✔ Ice after activity
✔ Wear supportive footwear
These steps support healing between visits.
Pain on the outside of your knee doesn’t have to limit your movement.
With the right care, you can walk, climb stairs, and stay active comfortably again.
