Lateral Knee Pain

Suffering from pain on the outside of your knee? Been diagnosed with ITB syndrome? Don't worry!


Here are just some examples of the plethora of options that one could do for this! These exercises certainly may help… or may not just be the most effective options for you. So keep that in mind!



So What Causes Lateral Knee Pain?


Common traits in those with lateral knee pain tend to be:

➡️ Lack of capacity in hip external rotators, abductors and extensors (lack of neuromuscular activation, strength, endurance…)

➡️ Overactivity in the TFL

➡️ Referred pain down the lateral aspect of the thigh (ITB) and/or the knee

➡️ Secondary weakness in the hip adductors (medial chain)


These points are attended to with the exercises demonstrated here, and include a combination of open/closed chain, weight bearing and non-weight bearing and with minimal equipment needed!


It is of course best to have yourself assessed to determine the best and most appropriate exercises for you…


If you’ve been struggling with on-going niggles and pain, our caring and friendly Chatswood, North Sydney or Sydney CBD Physio Team would love to help you out, so reach out to us if you have any questions!

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