Outer Knee Pain Solutions: Restoring Activity Without Surgery or Long Recovery Times

By Dr. Joseph Mejia, DO, FAAPMR
Medical Director, Performance Ortho

Why Does the Outside of My Knee Hurt?

Chronic knee pain is commonly treated across our Performance Ortho clinics, but the type of knee injury plays a large role into your treatment journey. If you’ve ever felt sharp, aching, or tight pain along the outside of your knee, you’re not alone. Outer knee pain, also known as lateral knee pain, is a common complaint among runners and active adults. This type of discomfort typically involves the structures that stabilize the outside part of the knee and can be brought on by overuse, age, bodyweight and lifestyle factors.

Since these tissues work together to support movement and balance, even minor irritation can make everyday activities like walking, climbing stairs, or getting up from a chair debilitatingly painful. The key to lasting relief lies in identifying the true cause of your pain, as overlapping symptoms and neglecting treatment over time can lead to a wide variety of pain sources within the same region of the body.  

Common Symptoms of Outer Knee Pain

Outer knee pain can develop suddenly after an injury or build gradually over time, usually through repeated activity. Many initially notice tenderness, aching, or a piercing sensation along the outside of the knee which worsens during movement or exercise. Swelling and stiffness are common, especially after prolonged activity or rest periods.

Some patients experience a sharp pain when running downhill, cycling or climbing stairs. In more severe cases, the knee may feel unstable or as if it might “give out,” particularly if chronic wear-and-tear is involved. Because these symptoms can indicate a variety of underlying orthopedic conditions, it’s important to seek evaluation from an orthopedic specialist to pinpoint the cause and begin the right treatment plan for long-term relief.

While symptom patterns can hint at the underlying issue, they can’t replace a professional diagnosis. Performance Ortho performs advanced onsite imaging, including x-ray and ultra sound, along with a physical exam to determine exactly what’s causing your discomfort. In some cases, an MRI would be warranted if the x-ray and ultrasound tests are not conclusive. 

Common Causes of Outer Knee Pain

We see a variety of outer knee conditions in our clinics. One of the most frequent causes is Iliotibial (IT) Band Syndrome, where the thick band of tissue running along the outer thigh becomes tight or inflamed. Athletes, runners, and cyclists are particularly prone to this irritation. Another common culprit is a lateral meniscus tear, which can cause sharp pain, locking, or clicking sensations during twisting or pivoting movements.

For many adults, knee osteoarthritis is a main contributor. Gradual cartilage breakdown causes stiffness and chronic discomfort on the outside of the joint and is often a symptom of general aging and wear and tear. Regardless of the cause of your pain, Performance Ortho employs a variety of solutions working in tandem to generate positive outcomes for our patients

As a local pioneer in regenerative medicine, our team offers advanced, non-surgical options designed to harness and accelerate the body’s natural healing process. Treatments like TenJet, platelet-rich plasma (PRP) and stem-cell–based therapy can help reduce inflammation, repair damaged tissue, and promote faster recovery from the previously listed conditions.

Combined with precision-guided diagnostics, targeted physical therapy, and minimally invasive orthopedic solutions, Performance Ortho delivers a truly personalized care plan aimed at lasting results.

When to See a Performance Ortho Specialist

If your outer knee pain lasts more than several weeks, worsens with activity or prevents you from bearing weight comfortably, it’s time to call Performance Ortho. Early evaluation and preventative care are crucial to ensuring outer knee pain does not become a long-term ailment.

At Performance Ortho, our integrated team includes orthopedic surgeons, pain management physicians, and physical therapists who collaborate to find the root cause of your pain. We specialize in minimally invasive knee treatments, customized rehabilitation programs, and patient education that empowers you to stay active safely.

Our Performance Promise reflects our commitment to excellence, transparency, and long-term relief for every patient we serve.

Outer Knee Pain Prevention Tips

While not every knee injury can be avoided, most cases of outer knee pain are preventable with consistent care and body awareness. Try these orthopedic-approved tips:

• Warm up and stretch before exercise, especially targeting the hips, thighs, and calves.
• Strengthen supporting muscles such as the glutes and quadriceps to improve full-body alignment.
• Maintain a healthy weight to reduce strain on the knee joint.
• Wear supportive footwear that matches your activity level and foot structure.

With the right habits and guidance from a trusted orthopedic team, you can stay active and pain-free for years to come.

Contact Performance Ortho for More Information

If you or a loved one is struggling with chronic knee pain and want to explore what your options are, give us a call and book a consultation. Contact one of our four New Jersey ortho clinics in Branchburg, Somerset, Watchung, and Hillsborough. Our compassionate team and their expertise are here to help you through every step of your journey to pain relief.