Pain on the outside of your knee when running: runner's knee or IT band?

These two get mixed up constantly, and the location is the biggest clue. Runner's knee (patellofemoral pain) hurts around or behind the kneecap — it flares with squatting, stairs, long sitting and running. IT band syndrome hurts specifically on the outer side of the knee, over the bony bump where the band crosses the joint — classically it builds during a run, especially downhill or with a longer stride.

Ask where the worst spot is. If you point vaguely at the front of the knee or 'under the kneecap', think runner's knee. If you can press one fingertip on the outer knee about two centimetres above the joint line and reproduce it, think IT band.

Ask what provokes it. Deep squats, stairs (especially down) and long sitting point to runner's knee. Pain that switches on at a predictable distance into a run points to the IT band.

Both patterns respond to hip strengthening — the muscles that steer the knee — plus a temporary trim of the specific aggravator (running volume and downhills for IT band; deep knee loading for runner's knee). Neither needs a scan, and neither is a tear or arthritis. Pick the matching guide below for the full phased approach.