Iliotibial bundle friction syndrome (commonly known as running knee) Many runners and cyclists often experience pain on the outside of the knee, and the pain is sometimes mild and sometimes severe, and the pain is strongest when the thigh is fully bent or fully straightened. If you have pain on the outside of your knee, please seek medical attention first. Seriously, if the rubbing of the iliotibial band is severe, surgery is required. In fact, there are three main reasons for the appearance of iliotibial bundle friction syndrome: 1, improper running posture; 2, too much training caused by tension in the iliotibial bundle and surrounding muscle groups, unable to relax; 3, hip abductor muscle groups are too weak; for these three points we can find ways to relieve iliotibial bundle friction syndrome: 1, improve running posture; 2, reduce the amount of running, active stretching and relaxation, massage the iliotibial bundle and hip abductor muscle groups ( mainly the broad fascia tensor, gluteus medius, which is your outer thighs and outer hips). Once you have pain on the outside of the knee, you can take to stretching and adjusting the iliotibial bundle after running if you seek medical attention and confirm that it is iliotibial bundle friction syndrome, or if you have the experience to confirm iliotibial bundle syndrome on your own. The following action is a good way to stretch the iliotibial band, the point of the action is to cross the two feet, with one foot to “don’t” the other foot, so that the pain leg forced internal rotation.