Quick Summary
Outer-knee pain during running or cycling often needs a change in load and a structured return plan. Hands-on care can support comfort while you rebuild capacity. Our physiotherapists in New Malden can assess your symptoms and help you choose appropriate next steps for your goals.
Understanding IT Band Syndrome
The iliotibial band is a strong band of connective tissue along the outside of the thigh. IT band syndrome describes activity-related pain near the outside of the knee. Local tissue sensitivity and compression may contribute; it is not simply a band that needs to be stretched or broken down.
Assessment at J&J Therapy
We discuss your training diary, symptom timing, terrain and goals, then assess knee and hip function. Where appropriate, we review running-related tasks or cycling habits. Swelling inside the joint, locking or an acute injury suggests a different pathway.
Image: erico / DBCLS, Togo picture gallery · CC BY 4.0. Adapted and annotated.
Do You Experience These Symptoms?
- Outer-knee pain after a predictable amount of running.
- Discomfort with downhill running, repeated bending or cycling.
- Local tenderness that settles when the provoking activity is reduced.
An assessment helps guide your next step, based on your symptoms, health and goals.
Why symptoms may develop
A rise in distance or intensity, changes in terrain and recovery patterns can contribute. Hip strength and running or cycling demands may be relevant, but no single movement pattern explains every case. Other causes of lateral knee pain need consideration.
Treatment and rehabilitation options
Hands-On Manual Therapy
Soft tissue therapy to relevant thigh or hip muscles may offer temporary comfort. It should not be described as releasing adhesions or permanently lengthening the IT band. Aggressive rolling directly over a painful outer knee can aggravate symptoms. We explain the purpose and check your comfort and response throughout treatment.
Is Shockwave Suitable?
Shockwave is not a routine first-line option for IT band syndrome. We prioritise assessment, load adjustment and exercise rather than offering it automatically for running pain. Your physiotherapist can explain the more suitable options and how their effect will be reviewed during your ongoing rehabilitation.
Targeted Exercise Programme
We build hip and leg strength, adjust the provoking activity and gradually reintroduce distance, hills or speed. Changes are trialled and monitored rather than imposed as a universal correction to your running style. Your home plan is adapted as your function and confidence improve.
When to Seek Urgent Medical Help
While most symptoms are not serious, urgent medical attention is required if you experience any of the following:
- Seek urgent GP or NHS 111 advice if you cannot move the knee, bear weight, or straighten a knee that is locked.
- A hot swollen knee with fever or feeling unwell needs urgent medical assessment.
- Go to A&E for a deformed leg after injury or a foot that becomes cold, pale or numb.
Your questions answered
Should I foam-roll the painful spot?
Hard pressure over the outer knee is not necessary and may make it sore. If gentle self-massage elsewhere feels helpful, use it for comfort rather than as the main treatment.
Can I keep running?
This depends on symptoms and whether your gait changes because of pain. Shorter, flatter or less frequent runs may be a useful starting point, with other fitness options while you rebuild.
Which appointment should I book?
Start with a Physiotherapy Initial Assessment for new, persistent or recurring symptoms. We can assess the problem and agree a plan linked to your daily activities. If you have already had medical care or surgery, bring the relevant instructions.
Sports Massage may support comfort in surrounding muscles alongside rehabilitation. A new injury, unexplained swelling or persistent pain should first be assessed rather than booked as massage alone.
Book a Physiotherapy Assessment or call our reception team on 07935 869938. Find J&J Therapy at CI Tower, Ground Floor, New Malden.
Related conditions
Patellofemoral Pain Syndrome (Runner’s Knee) · Shin Splints
Sources and further reading
This page is for general information only and does not replace professional medical advice.
Information updated 15 October 2026. General information only; this page cannot diagnose your symptoms. Treatment is agreed after assessment. For urgent or severe symptoms, use the medical services described above.