Lateral knee pain caused by hiking, running, and cycling is often a result of what is clinically known as “iliotibial band syndrome”. The main reasons for this are: 1. overuse of the iliotibial band – especially the repetitive straightening and bending of the knee, which can cause friction and inflammation and damage to the iliotibial band at the point of friction. 2. lack of sufficient stretching of the iliotibial band before exercise (or in general), which makes the tissue more shortened. 3. joggers who run uphill and downhill for long periods of time (downhill running tends to use centrifugal contraction, which can cause excessive muscle tension). 4. cyclists The iliotibial bundle shortens easily because the cushion is too high or too low, making the knee straighten → bend angle too large, or it is not easy to exert force. 5, when riding hills, with too heavy gear to uphill, the movement is out of the aerobic range, making the soft tissue too strained. How to prevent iliotibial band syndrome:1. Put your right leg behind your left leg.2. Bend your left knee, straighten your right knee, bend to your left side, hold your hand on some support, such as a table, wall or railing, and press your body weight on your right leg. 3, you will feel a tightness on the outside of your right leg, hold this position for 40-90 seconds, then switch legs. Physical therapy, including physical therapy, stretching and exercise therapy, can be sought at the Department of Rehabilitation Medicine when symptoms of iliotibial tract syndrome become apparent. In the acute phase (just after the attack to within two days of the attack) ice can be applied (remember not to apply heat), and most importantly, rest!