Outer (lateral) Knee Pain – Symptoms & Treatment in Bromley

Key Points​

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Outer knee pain (lateral knee pain) can be caused by IT Band Syndrome, ligament sprains, meniscus injuries, or tendon irritation.

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It is common in runners, cyclists, and athletes but also affects people with biomechanical issues or joint degeneration.

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Symptoms may include sharp pain, swelling, clicking, or tightness on the outer side of the knee.

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At Bromley Sports Injury Clinic, we provide osteopathic care, ultrasound imaging, blood tests, and personalised rehabilitation to get to the root cause and restore mobility.

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What is Lateral Knee Pain?

The outer (lateral) side of the knee is supported by:

• Iliotibial Band (IT Band) → often irritated in runners and cyclists (IT Band Syndrome)

• Lateral Collateral Ligament (LCL) → prone to Ligament Sprains

• Lateral Meniscus → cartilage that can tear and cause locking/clicking

• Tendons (biceps femoris, popliteus) → can become inflamed with overuse

Lateral knee pain may come on gradually with repetitive loading, or suddenly after a twist or impact.

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Symptoms of Outside Knee Pain

• Sharp or burning pain on the outer knee

• Pain worse with repetitive bending (running, cycling, stairs)

• Clicking, popping, or snapping sensation

• Tenderness over the IT band or lateral joint line

• Swelling or stiffness after activity

• Instability in severe ligament sprains

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Causes & Risk Factors

• IT Band Syndrome from repetitive friction over the knee

• Ligament sprain (LCL) from twisting or impact

• Meniscus tear (lateral cartilage damage)

• Tendon irritation (hamstring or popliteus)

• Running on cambered/uneven roads

• Poor footwear or cycling biomechanics

• Weak hips and glutes leading to overload

• Previous injuries such as Sprained Ankle 

• Underlying arthritis or joint degeneration

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Diagnosis of Lateral Knee Pain

At Bromley Sports Injury Clinic, diagnosis may include:

• Osteopathic assessment – joint movement, ligament testing, gait analysis

• Ultrasound imaging – to identify IT band irritation, ligament sprain, or tendon inflammation

• Blood tests – to check for systemic or metabolic contributors to tissue healing

• Referral – for MRI if meniscus tear, advanced cartilage damage, or unexplained symptoms are suspected

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Self-Help for Outside Knee Pain

• Rest or reduce aggravating activities (e.g. running mileage)

• Ice packs after exercise to reduce inflammation

• Stretch IT band, hamstrings, and calves

• Foam rolling along the outer thigh and glutes

• Strengthen hip and glute muscles for stability

• Ensure proper footwear and bike setup

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Treatment Options at Bromley Sports Injury Clinic

✅ Osteopathic care – mobilisation and soft tissue release for IT band, ligaments, and tendons
✅ Exercise rehabilitation – hip, glute, and knee strengthening programmes
✅ Sports massage – deep tissue therapy for IT band and lateral thigh
✅ Ultrasound imaging – confirms diagnosis and tracks improvement
✅ Blood testing – screens for factors that impair tissue repair
✅ Technique advice – gait retraining, running, and cycling adjustments

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Prevention

• Increase training gradually to avoid overload

• Incorporate hip/glute strengthening into your programme

• Stretch and foam roll IT band, quads, and hamstrings regularly

• Vary running surfaces to avoid repetitive cambered road stress

• Use supportive footwear and correct bike position

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FAQs – Outside Knee Pain

Q: Is outside knee pain always IT Band Syndrome?
No. While IT Band Syndrome is common, lateral knee pain may also come from ligament sprains, meniscus injuries, or tendon irritation.

Q: Do I need a scan?
Ultrasound helps rule out ligament/tendon causes. MRI is useful for meniscus or cartilage damage.

Q: Can I keep running or cycling?
Often yes, with reduced intensity and a focus on strength and biomechanics.

Q: Why are blood tests relevant?
They can highlight vitamin deficiencies or metabolic issues that slow recovery.

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Book Your Appointment

Don’t let outside knee pain stop your training. Book your lateral knee pain assessment in Bromley today for a full diagnosis and tailored treatment plan.

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📍 Bromley Sports Injury Clinic | Same-week appointments available

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