Pain On the Outside of Your Knee Could be IT Band Syndrome.
You don’t have to be a marathon runner to feel that nagging ache on the outside of your knee. The important thing? It might not actually be your knee. It might be a tight IT band, and unlike joint injuries, it requires a different kind of treatment focused on mobility and muscle balance.
Maybe it starts during your daily walk, or when you’re going up stairs. Perhaps it flares up when you get up from your desk or out of the car. It might even wake you up at night, pulsing in your outer thigh or hip, making it impossible to get comfortable. It doesn’t feel like an injury yet, the pain keeps coming back.
If this sounds familiar, there’s a good chance your iliotibial band (IT band) is involved. And the condition you might be dealing with is called IT Band Syndrome, a common cause of outer knee and hip pain that affects far more than just athletes.
Let’s walk through what’s happening in your body, why it hurts, and most importantly, what you can do to start feeling better.
In a hurry?
Here Are The Things You Need to Know About IT Band Syndrome
Pain on the outside of your knee or thigh is a common sign of IT Band Syndrome, and it's not just a runner's problem.
You don’t have to be an athlete. Everyday movement, prolonged sitting, or climbing stairs can all trigger symptoms.
The pain is caused by tightness and friction where the IT band rubs against bone near the knee.
Stretching the IT band itself won't solve the issue. Instead, focus on loosening surrounding muscles and improving strength.
Symptoms often show up with walking, going downstairs, or after long periods of inactivity.
The discomfort may travel up to your hip, outer thigh, or glute region, especially when lying on your side.
Causes often include weak glutes or core, poor posture, or worn-out shoes that don’t offer enough support.
Foam rolling can help, but you want to target the glutes, quads, and TFL, not directly on the IT band.
Recovery requires more than rest. Strengthening, mobility work, and correcting how you move are essential.
Seeing a physical therapist can help you address the root cause and get long-term relief.
What Is the IT Band and Why Does It Get Tight?
The iliotibial (IT) band is a thick, fibrous band of connective tissue that runs down the outside of your leg, from your hip to just below your knee. Think of it as a support strap that helps stabilize your knee and assist with hip movement.
When the IT band gets too tight, often due to repetitive movement, muscle imbalances, or poor posture, it can rub against the bone at the outer knee. This creates irritation, inflammation, and pain, commonly known as IT Band Syndrome (ITBS).
And while it’s often associated with athletes, it’s just as common in walkers, desk workers, parents, nurses, retail workers, and anyone who’s on their feet a lot, or not enough.
What Does IT Band Syndrome Feel Like?
Here are common, real-world symptoms of IT Band Syndrome in everyday life:
Aching or burning pain on the outside of the knee
Tightness or pulling in the outer thigh
Pain or discomfort going up or down stairs
Sharp pain with walking or standing for extended periods
Tenderness at the hip or discomfort when lying on your side
Clicking or snapping near the hip or knee
These symptoms often start mild, but become more consistent if left unaddressed.
What Causes IT Band Syndrome in Non-Athletes?
Even without intense training, everyday habits can contribute to ITBS:
Sitting for long periods without movement
Poor posture or weak hip/core muscles
Uneven walking surfaces (like sloped sidewalks or hilly neighborhoods)
Wearing worn-out or unsupportive shoes
Standing or walking with one leg favored over the other
Repetitive daily movement without adequate strength or flexibility
What Causes IT Band Syndrome in Athletes?
While the core problem is the same (tightness and friction along the IT band), athletes often develop ITBS due to training volume and biomechanics. Common athletic triggers include:
Sudden increases in mileage or intensity (especially in runners and cyclists)
Downhill running or running on sloped surfaces
Repetitive activities involving knee flexion and extension
Weakness in hip abductors, glutes, or core stabilizers
Poor running form or gait asymmetries
Worn shoes or improper footwear for training conditions
Overtraining without proper rest and recovery
IT Band Syndrome is especially common among:
Distance runners
Cyclists
Soccer and hockey players
HIIT or CrossFit athletes
Skiers or hikers tackling long descents
💡 Tip for athletes: Strengthen your hips and glutes, cross-train, and make sure your recovery matches your training load
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Why Is IT Band Pain So Persistent?
The IT band isn’t a muscle, it’s actually connective tissue. That means:
You can’t stretch it the same way you stretch a muscle
If surrounding muscles (like glutes and hip flexors) are tight or weak, the IT band picks up the slack
Without correcting imbalances, foam rolling or resting alone won’t fix it
Over time, the friction and inflammation can become chronic and much harder to treat.
How Is IT Band Syndrome Treated?
Treatment focuses on reducing inflammation, improving mobility, and correcting muscle imbalances.
✅ Pain Relief & Inflammation Control
Ice the outer knee or thigh for 15–20 minutes at a time
Use anti-inflammatory medication if recommended by your doctor
Strengthen glutes, hips, and core to support proper leg mechanics
Stretch hip flexors, quads, hamstrings, and TFL
Foam roll the surrounding muscle groups but not directly on the IT band
✅ Movement & Habit Adjustments
Improve running or lifting form through coaching or therapy
Modify walking and standing posture
Use ergonomic tools (e.g., standing desks, supportive chairs)
Wear supportive shoes or orthotics if needed
How Long Does IT Band Syndrome Take to Heal?
The length of time to recover from IT Band Syndrome depends on how long you've had symptoms and whether you're treating the root cause:
Severity
Recovery Time
Notes
Mild
2-3 Weeks
Rest and stretching may help quickly if caught early
Moderate
4-6 Weeks
Requires active rehab including movement correction
Chronic
2+ Months
Long-standing tightness or inflammation takes time to unwind
Everyday Life with IT Band Syndrome
IT Band Syndrome doesn't just show up during workouts; it can quietly interfere with our daily routine, mobility, and overall comfort. Without treatment, ITBS can impact your:
Ability to walk, climb stairs, or stand comfortably
Sleep (especially side-sleepers)
Workday (especially for those on their feet)
Confidence in movement and balance
Long-term joint health if compensatory patterns develop
And for athletes, it can put your training on pause or create a cycle of recurring injuries.
Should I See a Doctor for a Tight IT Band?
If you have been experiencing symptoms of IT Band Syndrome and you haven't found relief, you should consult with a specialist. Especially if:
The pain has lasted more than a week
You’ve tried rest but symptoms return
You’re changing how you move to avoid pain
You’re unable to stay active or complete daily tasks comfortably
At Princeton Orthopaedic Associates, we have physicians from multiple specialties that can help you get to the root of your tight IT band and help set you off on the path to recovery.
A physical therapist is often the next step after diagnosis for hands-on treatment and long-term recovery.
Our specialists will identify the root cause of your tightness, guide you through targeted corrective exercises, and help you improve how you move—not just mask the symptoms.
Stop Living With IT Band Pain
Whether you're training for a race or just trying to get through the workday without pain, IT Band Syndrome can be disruptive, but it's absolutely treatable. The key isn’t just stretching or resting, it's understanding why the IT band is tight and retraining your body to move in a healthier, more balanced way.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
