IT band syndrome is a common cause of outer-knee pain, especially in runners and cyclists. Here's the general picture of what helps.
What's going on
The iliotibial (IT) band runs down the outside of the thigh to the knee. When it's overloaded, often from a jump in training, it can cause pain on the outside of the knee, usually worse with running or going downstairs.
How rehab usually works
Settling the irritation matters first, which often means adjusting training load for a while. Rehab then builds strength through the hip and leg so the IT band is better supported, alongside a gradual return to your activity.
Stretching alone rarely fixes it. The strength and load side is usually what makes the difference.
When to see a physio
A guide can point you in the right direction, but the right exercises depend on your specific injury and stage of recovery. A quick assessment means you're doing the things that will actually help, and not the ones that won't.
This is general information, not medical advice. For a diagnosis and a plan for your situation, come and see us.
