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Posted On: September 18th 2026, 02:10 pm
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Do you get pain on the outside of your knee when you’re running?
This could be coming from the IT band or outside quad muscle being over worked.
A lot of the time I find strengthening the muscles at the hip and being able to shift into that outer hip really helps.
1. Hip hikes
2. Reverse step down with reach
3. Side-bridge rotations
Some of these movements can feel a bit weird at first! But if you’re finding it tough, this might be an indication it’s something you’d benefit from in your rehab.
It could be quite a few other things causing the pain, and other areas like the quad or ankle/foot may need some work. So it’s always best to get assessed by someone.
If you’ve got an injury affecting your running just give me a message, I’d be happy to have a chat 👊🏻
#kneepain #itband #running #rehab #physiotherapy
This could be coming from the IT band or outside quad muscle being over worked.
A lot of the time I find strengthening the muscles at the hip and being able to shift into that outer hip really helps.
1. Hip hikes
2. Reverse step down with reach
3. Side-bridge rotations
Some of these movements can feel a bit weird at first! But if you’re finding it tough, this might be an indication it’s something you’d benefit from in your rehab.
It could be quite a few other things causing the pain, and other areas like the quad or ankle/foot may need some work. So it’s always best to get assessed by someone.
If you’ve got an injury affecting your running just give me a message, I’d be happy to have a chat 👊🏻
#kneepain #itband #running #rehab #physiotherapy
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