Exercises for the Outer Knee

The iliotibial band or IT band is a tissue that is located on the outside of the knee. The iliotibial band runs from the hip and connects down past the knee to the exterior of the shin bone. It helps to stabilize the knee. The knee is an important part of the body. When the IT band is damaged, it can be quite painful and severely impact mobility. There are however, numerous simple exercises that can be done to help restore mobility to the IT band.

Causes

• Pain in the IT band pain is commonly found athletes because it is caused by inflammation by overtraining, overuse or defective biomechanics. Runners are especially susceptible to injuring the outside of their knee because of the uneven surface that many of them run on. If the knee becomes injured, you should first stay off of the injured knee, then ice the injury to reduce swelling. You should keep the area elevated and use a compress on the knee to minimize its movement so the tissue can heal.

Exercises

• Exercise is essential for healthy body function. It is also good for recovering muscle injuries and helps to strengthen the tissues. Exercises that help strengthen the outside knee muscles are doing the clam, squats, hamstring stretch, and a calf stretch.

  The clam is done by lying on the ground on your side and somewhat bending both knees just about 45 degrees. Then, lift the top knee up while still keeping your ankles together. Stay in that position for a few seconds and then relax to the starting position and do at least 20 more repetitions. You should switch legs and do 20 repetitions. This exercise should be done every day if possible.

  The hamstring bridge on a chair is an exercise that is good for the outside of the knee. You start this exercise on your back and lift your heels to the edge of a chair. Then, lift up the hips keeping your weight on your heels. After lifting up the hips, hold the position for a few seconds; you should do 10 repetitions of this exercise. This exercise should be done every day if possible.

  Squats are done by putting feet shoulder width apart and bending the knees at a 45 degree angle. Then, lower the trunk of the body down and then slowly lift it back up again until the knees are straight. You can repeat this exercise about 10 times. To stretch the calf muscles, push the toes of one foot up a wall keeping the heel on the ground. You can get closer to the wall for a deeper stretch. Hold the position for 10 to 15 seconds and switch legs.

  If at any time during an exercise you experience pain, stop immediately and ice the affected area. You do not want to reinjure the knee muscles and back track the healing process. You should also talk to your doctor or physical therapist to make sure that these exercises are appropriate for your situation.