Hello, friends from the Latin community in the United Kingdom. I am Fredy Espin, a physiotherapist at Fisio Sport, and today I want to talk to you about an issue that affects many of us: pain on the outside of the kneecap. Whether you’re enjoying a bike ride through the parks of London or simply taking a stroll along the cobbled streets of Edinburgh, pain in the outer part of the knee can be a real nuisance.
What Causes Pain on the Outer Part of the Knee?
Knee pain on the outer side can have multiple causes. Delving a bit deeper into the anatomy of our knee, the kneecap or patella plays a crucial role in the mechanics of this joint. When bending or extending the knee, the lower part of the kneecap slides over the bones that make up the knee, mainly the femur.
Tendons, such as the patellar tendon that connects the kneecap to the tibia, and the quadriceps tendon that attaches the thigh muscles to the top of the kneecap, are key structures that maintain the joint’s stability, hence the importance I stress to my patients of doing correct quadriceps strengthening exercises to provide stability to the knee. When these tendons are strong and function properly, the kneecap moves optimally.
However, pain on the outer part of the knee when walking or cycling can arise when the kneecap does not move correctly and rubs against the lower part of the femur. This may be due to poor alignment of the femoropatellar joint, stiffness or weakness in the thigh muscles, or excessive activity that puts additional strain on the kneecap.
Furthermore, if the core muscles are weak, there may be poor knee alignment that contributes to the pain. Other factors such as a shallow femoral groove, flat foot, or abnormal calf alignment can also affect how the kneecap slides and may result in pain, hence the importance of a consultation with a specialist to effectively determine these types of diagnoses.
Anterior knee pain is common in overweight individuals, those who have suffered previous injuries to the kneecap, and in athletes who engage in high-impact activities such as running, jumping, skiing, or playing football. Teenagers and young adults, especially girls, are also susceptible to this type of pain.
Excess body weight or intense physical activity can also exacerbate the strain on the kneecap, leading to issues such as arthritis or pinching of the knee’s inner lining during movement, known as synovial impingement or synovial plica syndrome.
If you are experiencing pain on the outside of the knee below the kneecap or pain on the outside of the knee above the kneecap, it is essential to address these issues from a comprehensive perspective. This includes assessing knee alignment, muscle strength, and the activities you regularly perform. With the right guidance and a personalised approach, we can work together to relieve your pain and improve the function of your knee.
Some Types of Knee Pain I Want to Explain
In knee pain, various diagnoses can be present, and according to this, the possible treatment to address the symptoms, which is why I do not want to become too technical and tell you about different types of knee pain that can occur and that I see a lot in my practice, which I will try to explain in a very simple way.
- Right-Side Knee Pain Below the Kneecap
If you feel pain on the right side of the knee below the kneecap, you may be suffering from a condition known as patellofemoral pain syndrome. This type of pain often worsens when climbing stairs, kneeling, or after sitting for long periods. - Outside Knee Pain Below the Kneecap
Pain on the outside of the knee below the kneecap can be a consequence of patellar chondromalacia, which occurs when the cartilage beneath the kneecap wears down or is damaged. This type of injury can be particularly painful and may require careful management. - Outside Knee Pain Above the Kneecap
Pain on the outside of the knee above the kneecap could be related to iliotibial band syndrome, a common injury among runners and cyclists. This band is a tissue that runs from the hip to the outside of the knee, and when it is tight or inflamed, it can cause significant pain.
Tips for Managing Knee Pain
In this case, I want to share with you a video where I perform some generic exercises to control and try to recover from knee pain, which I recommend practicing daily if you experience any of the symptoms described above.
Since my idea is to help you, here I leave you some extra recommendations that can complement the exercises to relieve knee pain that I recommend in the video.
- Rest and Ice: If the pain is acute, start by resting the knee and applying ice to reduce inflammation.
- Stretching and Strengthening: Perform gentle stretches and strengthening exercises for the muscles around the knee. This can help relieve pressure on the kneecap and surrounding tissues.
- Check Your Bicycle: If you are cycling enthusiasts, make sure your bicycle is properly adjusted to your body. Incorrect positioning can cause or exacerbate knee pain.
- Proper Footwear: Wear shoes with proper support, especially if you are going to be standing or walking for long periods.
- Professional Evaluation: If the pain persists, it is important to consult with a physiotherapist. We can assess your condition and provide a personalized treatment plan.
Remember, friends, that knee pain does not have to limit your daily activities. With proper management and care for your health, you can get back to enjoying the active and vibrant life that the United Kingdom has to offer. Don’t let pain stop you; seek professional help and advice to keep moving.
With love and dedication to your well-being, Fredy Espin, Physiotherapist at Fisio Sport