Pain in the side of the knee

The bone joint inside the human knee can be said to be the largest joint in the human skeleton. When the human body squats, the knees will bear four times the pressure of the body. So the knee can be said to be a joint that is very prone to injury. Some people find that the tendons on the side of their knees are very painful. This may be due to the tendons being pulled during improper exercise. Below I will give you a detailed introduction to what causes pain in the side of the knee.

The iliac band is the deep fascia that wraps around the thigh. It is the lateral thickened part of the fascia lata. It originates from the outer upper edge of the anterior side of the iliac crest and is divided into two layers. It wraps around the tensor fasciae latae and is tightly integrated with it and cannot be separated. The longitudinal fibers in the lower part are obviously thickened and form a flat band. The posterior edge continues with the gluteus maximus tendon. The lower end of the iliac tendon is attached to the lateral tibial condyle, fibular head, and knee capsule.

You can imagine the iliac muscle band as a giant rubber band that connects the thigh and calf and is an important structure that stabilizes the knee joint. When you run or ride a bike, this rubber band will rub against your knee joint. When the friction is excessive, the sliding of the iliac tendon is hindered and it will start to hurt.

There are three main reasons for pain problems

1. Not getting enough rest and relaxation after exercise

2. Wrong movement pattern, running posture, cycling seat height, etc. 3. The hip and thigh muscles are too weak

So how do you relax the iliac tendon band on the outside of the thigh?

1. Stretch

The key point of this movement is to cross your feet and use one foot to "pin" the other foot, forcing the painful leg to rotate inward.

Use small tools - relaxation artifact foam roller

Note: This action often causes tenderness, so please go slowly.

Generally, the pain will be significantly relieved after full relaxation. Here is one thing everyone must pay attention to. If the pain is severe, please seek medical attention in time. Taking care of yourself starts with caring for your knee joints.