Tenderness on outside of knee
- After a long day;
We’ve all experienced a bit of knee discomfort.
- But what if the tenderness on the outside of your knee doesn’t go away?
- Or gets worse with movement?
- This kind of pain isn’t just annoying;
It can interfere with your:
- Mobility
- Workouts
- Even sleep.
- The first step toward healing is;
Understanding what’s causing the pain is.
Let’s break down what might be going on, and what you can do about it.
What Causes Tenderness on the Outside of the Knee?
Pain and tenderness on the lateral (outer) side of the knee can result from various factors. Here are some of the most common:
| Condition | What It Is | Common In | Symptoms |
| 1. Iliotibial Band Syndrome (ITBS) | Inflammation or tightness in the iliotibial band (tendon-like tissue from hip to knee) | Runners, cyclists, and athletes | Sharp or burning pain on the outer knee, especially during repetitive motion |
| 2. Lateral Meniscus Tear | Damage to the cartilage that cushions the knee joint | Athletes or older adults with degenerative joint issues | Swelling, clicking sounds, and pain during squatting or twisting |
| 3. Lateral Collateral Ligament (LCL) Injury | A sprain or tear in the ligament on the outside of your knee | Sports-related trauma or awkward movements | Tenderness, swelling, and instability in the knee |
| 4. Bursitis | Inflammation of the bursa (a small fluid-filled sac) near the knee joint | – | Swelling, warmth, and tenderness to the touch |
| 5. Osteoarthritis | Degenerative joint disease causing the cartilage to wear down | Older adults or those with joint overuse | Chronic pain, stiffness, and grinding sensation |
Self-Care and Home Remedies
If your knee pain is mild or due to overuse, start with these steps:
- Rest
Avoid aggravating activities.
- Ice
Apply a cold compress 15–20 minutes every few hours.
- Compression
Use a knee brace or wrap to reduce swelling.
- Elevation
Keep the leg elevated to reduce inflammation.
- Stretching and Foam Rolling
Especially if ITBS is the likely culprit.
When Should You See a Doctor?
Seek medical attention if:
- Pain persists beyond a few days
- You notice swelling or instability
- There’s a locking or popping sensation
- Pain is affecting your ability to walk
Early diagnosis can prevent chronic damage and speed up recovery.
Treatment Options
Depending on the underlying cause, treatments may include:
- Physical Therapy
- Anti-inflammatory Medications
- Corticosteroid Injections
- Orthotics or Support Braces
- Surgery (in severe cases, like a torn meniscus or ligament)
Prevention Tips for Knee Tenderness
- Warm up before workouts and stretch regularly
- Strengthen surrounding muscles, especially the hips and quads
- Use proper footwear and maintain good form during physical activity
- Avoid overtraining—rest is just as crucial as exercise
Conclusion: Listen to What Your Knee Is Telling You
- Tenderness on the outside of your knee isn’t something to ignore.
- Taking timely action can make all the difference in your recovery;
- Whether it’s caused by overuse
- Or, an underlying injury
- Or experiencing inflammation
- Don’t let knee pain sideline your life, your mobility matters.
Call to Action (CTA):
Have you been dealing with knee tenderness?
Don’t wait for it to get worse.
Get back to moving with ease.
Talk to a physiotherapist or orthopedic specialist today.
Get a tailored treatment plan.
