Outer Knee Pain

Can't say if it's the same injury/pain, but I had outer knee issues as well with my right knee.  I found that it seemed to be ITB related.  Once I started using a foam roller to stretch it, the knee pain went away.

If I neglect it for a while, and I start to feel the discomfort come back, a couple session back on the roller works it out.

I agree with Kido, sounds like IT band. You can look up ITBS stretches here with the search function, or on the internet.

As others have said, it could be ITBS.

Stretching the ITB and using a foam roller will both help.  Taking a bit of time off running may also be necessary.  It would be far better to take a few days off now rather than making it worse and having to lay off for weeks or even months. 

x4 on the ITB.  YMMV, but I had that same pain when I started upping mileage to the point of wondering if I could do this running thing at all.  I went to an ART guy (active release technique).  A couple of visits later and foam roller and stretching at home and I'm pain free for the last 6 weeks.

Thanks for the help with this. Do you think that I should be ready for my race on the 27th? Also, I was reading that I should stretch and warm up more? How long is an effective warm up? When I ride home, any way I go, is going to be uphill so I just ride down and back along the street once to get in the right gear and such.

You should be able to run the distance off the bike by the end of the month if you follow the recs given here (that is if you are biking with no knee issues). I have been through this and found the best treatment for me was the foam roller and strength training. ITBand in my case happend because i have a weak ! Squats, leg press etc. Just to help get your head right this is not an overnight or quick fix, it will take time and when you roll your leg make sure to stay on the sore spots and rotate several degrees from side to side to catch everthing.

Also, yes warm up your leg because the cold can have a neg impact on the IT band and if you feel the pain come on stop, rest and ice. I know someone who has a knee scare because of surgery to fix an ITBand problem he ignored. Riding and running uphill can also be a problem as IT band is a friction isuue not an impact issue

Edited by JustinK 2010-02-03 5:22 PM

Triggerpoint worked well for one of my friends. Foam rollers are another good option. Anything which increases blood flow to that area should help.

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Edited by southwestmba 2010-02-03 7:38 PM

Is the pain occurring only during/after running, cycling, or both?

I've been through 4 orthoscopic knee surguries, and my doc always told me that the big tell tail he has for knee problems is if there is any clicking while bending, if it ever locks, or if it swells at all.  Try to ride a little more, lay off the running a bit (maybe 2-3 weeks of 2x a week) and see how you feel.  Just my .02

Well I just noticed this after I rode home yesterday from work. I did run the previous night, so I am not too sure about what caused the issue. I have done this ride about 4 times before, though I am trying to stay in the saddle more and more each time and to quit using the lower gears as much as possible ( staying on 2nd crank rather than dropping to my 3rd). I guess I am swimming tonight then, and then relax it in the jacuzzi afterwards. Tomorrow, I guess I will question the riding to work

Foam Roller to the rescue!  I got mine at Target and using it has helped me recover from a similar issue.