Clicking Noise in the Knee: What is it?

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Article featured on Alpine Orthopedics

You’re suddenly hearing a clicking or popping sound in your knee when you exercise. You know that’s not normal. You may also feel a burning or aching pain on the outside of your knee.

Those are the signs that it’s time for a visit to an orthopedic specialist. You may have iliotibial band syndrome.

What is iliotibial band syndrome?

Your iliotibial band is a long, tough band of tissue that functions as both a tendon and a ligament. As a tendon, it connects muscle to bone, and as a ligament, it provides stability to your knee joint.

It’s commonly known as your IT band and extends from the top of your hip to the top of your tibia, or shinbone.

If the IT band is too tight, it becomes irritated. In fact, it can swell and become painful. You hear a click when you move your knee. The outside of your knee may even feel warm when you touch it. When that happens, it is called iliotibial band syndrome.

Who’s at risk for iliotibial band syndrome?

Are you a runner, long-distance hiker, cycler, basketball player, or frequent skier? Athletes who use repetitive motions of the knee are at increased risk of developing IT band syndrome. It’s an overuse injury.

If you’re a runner, perhaps you’re training for a race and you’ve increased your distance recently. Maybe you’re running on an uneven surface, such as the edge of a paved road that curves downward from the middle point. Running down hills frequently can also strain your IT band.

If you’re not an athlete, other factors can increase your risk for IT band irritation. Tight hip muscles and weak gluteal muscles increase stress on your IT band.

Your gait can also increase your risk for IT band irritation. For example, if you roll your foot inward too much when you’re walking (overpronation), you have a higher risk of IT band syndrome.

Knee arthritis, bowed knees, and disparate leg lengths are additional factors that heighten your risk for this condition.

Treatment for iliotibial band syndrome

Core Treatment Phases

  • Initial Recovery: Management begins with rest to allow inflammation to subside. In cases of severe pain, a cortisone injection may be administered to provide immediate relief.
  • Physical Therapy: Specialized therapy sessions are often prescribed to improve range of motion and overall leg strength.
  • Exercise & Prevention: Recovery includes integrating specific stretches and strengthening exercises into a regular routine to reduce tension in the IT band.
  • Posture Training: A key component of long-term prevention involves posture correction to ensure body mechanics are not exacerbating the condition.

The Orthopedic & Sports Medicine Center of Oregon

The Orthopedic & Sports Medicine Center of Oregon (OSM) is an award-winning, board-certified orthopedic and sports medicine practice serving Lake Oswego, Portland, Scappoose, and surrounding Oregon communities. Our main clinic is located in Lake Oswego, with additional locations in Portland and Scappoose.

OSM provides comprehensive orthopedic care, sports medicine, spine care, joint replacement, foot and ankle surgery, hand and upper extremity care, and fracture treatment. Our physicians treat a wide range of conditions including sports injuries, arthritis, joint pain, spine conditions, ligament and tendon injuries, fractures, and degenerative musculoskeletal disorders using both surgical and nonsurgical approaches.

Our mission is to help patients return to pain-free movement, strength, and function through personalized treatment plans and advanced orthopedic techniques.

OSM Locations

Lake Oswego (Main Clinic)
17355 Lower Boones Ferry Rd, Suite 100A
Lake Oswego, OR 97035

Portland
5050 NE Hoyt St, Suite 668
Portland, OR 97213

Scappoose
51385 SW Old Portland Rd, Suite A
Scappoose, OR 97056

Phone: 503-224-8399
Hours: Mon–Thurs, 8:00am–4:30pm/ Friday 8:00am–1:00pm

If you are looking for experienced orthopedic surgeons, sports medicine specialists, spine doctors, or foot and ankle experts in Lake Oswego, Portland, or Scappoose, contact The Orthopedic & Sports Medicine Center of Oregon today.