ITB Syndrome or Runner's Knee? Knee Physio Bexley North & Marrickville Find Out Which One
Knee pain cutting your runs short? Here is how to tell ITB syndrome from runner's knee, and how our award winning physios get you running pain free again.
- Same day appointments
- No referral needed
- Running plans that work
- ⭐5.0 Google Rating240+ reviews
- 🏆2026 Award WinnerBayside Business Awards
- ⏱️60 Minute First VisitFind the real cause
- 💳HICAPSClaim on the spot
ITB Syndrome vs Runner's Knee explained
ITB Syndrome or Runner's Knee: What Is the Difference?
ITB syndrome is irritation where the iliotibial band, the thick band down the outside of your thigh, crosses the outside of the knee. Runner's knee, or patellofemoral pain, is an ache around or behind the kneecap where it glides on the thigh bone. Both come from load building faster than your legs can handle. The good news: both respond very well to physiotherapy.
Does This Sound Like Your Knee?
- Sharp pain on the outside of your knee mid run
- A dull ache around or behind your kneecap
- Stairs, squats or hills make it worse
- Sore after sitting through a movie or a long drive
- Pain kicks in at the same point in every run
- Missing runs, parkrun or your race build up
Who we see with running knee pain
- 🏃Distance runners
- 🏅City2Surf and fun run first timers
- 🚴Cyclists
- ⛰️Hikers and trail runners
- 🏋️HYROX athletes and gym goers
- ⚽Field sport players
Two Clinics, Same Day Appointments
Book a physio at Bexley North or Marrickville, whichever is closer to home, work or the gym. Same award winning team at both.
20 Shaw Street, Bexley North. Monday to Friday 7am to 7pm, Saturday 8am to 1pm.
Book Bexley North →Inside World Gym, 4 Carrington Road, Marrickville. Monday to Friday 8am to 7pm.
Book Marrickville →Spot the difference
ITB vs Runner's Knee Side by Side
Both stop runners in their tracks, but they hurt in different places. Here is how ITB syndrome and runner's knee usually compare.
Where it hurts
The outside of the knee, on the bony bump just above the joint
Around or behind the kneecap, at the front of the knee
What it feels like
Sharp, stabbing or burning pain that can stop you mid run
A dull, aching pain, sometimes with clicking or grinding under the kneecap
Pain pattern
Starts at a predictable point in a run and eases soon after stopping
Worse on stairs, squats, kneeling and after sitting for a long time
Can you keep running
Often until the pain starts, then it builds, especially running downhill
Usually, though hills, stairs and longer runs bring on the ache
Common causes
Jumps in kilometres, downhill running, cambered roads and tired hips
Jumps in training, weak quads and hips, and lots of hills or stairs
Typical recovery
Often much better in 2 to 6 weeks, back to full distance by 6 to 10
Often 6 weeks to 3 months with a steady strength program
Best first step
A physio assessment, shorter flatter runs and hip strength work
A physio assessment, smart load changes and quad and hip strengthening
AIt is more likely ITB syndrome if the pain is on the outside of your knee and starts at a set point in your run.
BIt is more likely runner's knee if it aches around your kneecap and stairs, squats or sitting make it worse.
A physio assessment sorts it out, with same day appointments at Bexley North and Marrickville and a running plan from your very first visit.
Real Runner and Knee Pain Recoveries
★★★★★
I had IT Band and fluids in my knee and now im back to light interval running pain free after only 4 physio sessions. Sam is extremely knowledgeable and friendly. He provided and demonstrated detailed physio exercises for me to do each week to target my weak areas…
Peter K.Treated by Sam · Google review
★★★★★
I have been having physio with Sam for Patellofemoral Pain Syndrome in my left knee. Sam is amazing. He has made a comprehensive treatment and recovery plan for my injury. After just two weeks of treatment my knee is already starting to feel a lot better.
Tanya N.Treated by Sam · Google review
★★★★★
Sam has been great in my recovery of getting me back to running. Shows genuine care and makes sure to explain everything in detail. Couldn't recommend highly enough
Jack H.Treated by Sam · Google review
More from our 240+ Google reviews
ITB Syndrome, Runner's Knee or Something Else?
Running knee pain is not one thing. Your physiotherapist works out which of these is driving yours, because each one needs a different plan.
01ITB Syndrome
Feels like: sharp pain on the outside of the knee a few kilometres into a run.
The band down the outside of the thigh gets irritated where it crosses the knee, often after a jump in kilometres or hills. Load changes and hip strength fix it.
Read about ITB syndrome physio →02Runner's Knee
Feels like: dull ache around or behind the kneecap, worse on stairs, squats or after sitting.
Also called patellofemoral pain. The kneecap joint gets irritated when load jumps or your hips and quads are not keeping up. Strength work settles it well.
Read about knee pain physio →03What They Share
Feels like: pain that started after more kilometres, more hills or a new program.
Both are overload problems, both often come with tired hips and glutes, and both get better with smarter training and strength work, not total rest.
04Patellar Tendon Pain
Feels like: sharp pain just below the kneecap when you jump, squat or run.
The tendon below the kneecap gets overloaded, common in jumping sports and gym training. Gradual tendon loading is the fix.
05Meniscus Tear
Feels like: pain on the inside or outside of the knee, clicking, catching or swelling after a twist.
The cartilage cushion in your knee tears with a twist or wears over time. It can feel like ITB pain, so we test your knee properly.
06Pain From the Hip
Feels like: ache that spreads down the outside of the thigh toward the knee.
Hip and gluteal tendon problems can refer pain toward the knee. We check your hip so the right area gets treated.
Read about hip pain physio →Not sure which one you have? Call (02) 8021 0969
How Our Knee Physios Get You Running
Whether it is ITB syndrome or runner's knee, every plan is built around your running, training and race goals, from parkrun to City2Surf and beyond.
- 1
Find the Cause
A full 60 minute assessment of your knee, hips and running to tell ITB syndrome from runner's knee.
- 2
Settle the Pain
Smart changes to distance, hills and pace, plus hands on treatment to calm the knee.
- 3
Build Strength
Hip, glute and quad strength so your knee handles the kilometres again.
- 4
Back to Running
A graded return to full distance, with technique tweaks so the pain stays away.
Treatments we may use
- Dry needling
- Shockwave therapy
- Hands on therapy
- Individualised rehabilitation programming
Related conditions we treat
Your first appointment
What to Expect at Your First Knee Physio Appointment
60minutes, one on one
with your physio
Unlike many clinics, your first visit is a full 60 minutes. That time lets your physiotherapist test your knee, hips and running, tell ITB syndrome from runner's knee and build a clear plan with you.
What to wear and bring
- Shorts and the shoes you run in
- Your running watch or training log, plus any scans or referral letters
- Your health fund card, HICAPS lets you claim on the spot
Same day appointments available
- 0 to 10 min
Your Story
We listen to how your knee pain started, your recent training, and the run or race you want to get back to.
- 10 to 30 min
Full Assessment
We test your knee, hips and strength, watch you squat, hop and step down, and screen for anything more serious.
- 30 to 40 min
Clear Explanation
You find out if it is ITB syndrome, runner's knee or something else, in plain English, and what recovery looks like.
- 40 to 55 min
Hands On Treatment
Hands on therapy and your first exercises to ease the pain that same day.
- 55 to 60 min
Your Plan
A running plan and two or three simple exercises, so you know exactly what to do next.
How Long Does Each Take to Get Better?
Every runner is different, but this is what recovery usually looks like with a physiotherapist guiding you.
- First 1 to 2 weeks
Settle the Knee
We adjust distance, hills and pace so your runs stay below the pain. Most people feel a difference quickly.
- Weeks 2 to 6
Build Strength
Hip, glute and quad strength builds. ITB syndrome often settles in this window, and runner's knee eases steadily.
- Weeks 6 to 12
Back to Full Distance
A graded return to your normal kilometres. Runner's knee can take up to 3 months to fully settle.
Long standing pain or a race coming up soon can change the plan. Your physio will give you your own timeline at your first visit, or call (02) 8021 0969 to ask.
When to See a Physio, a Doctor, or Get a Scan
Most running knee pain is not serious, but a few warning signs need urgent care. Here is how your physiotherapist decides what you need.
✓Book a Physio If
These are the most common reasons runners see us.
- Pain on the outside of your knee during runs
- An ache around your kneecap on stairs, squats or after sitting
- It keeps cutting your runs short
- You have a race coming up and want to get there pain free
!See a GP or Hospital Now If
These red flags need urgent medical care.
- You cannot put any weight on it after a fall or injury
- The knee looks out of shape after an injury
- Hot, red, swollen knee with a fever or feeling unwell
- Calf swelling, warmth or pain in the same leg
- Numbness, coldness or colour change in the lower leg or foot
?Do You Need a Scan?
Most runners with knee pain do not.
- ITB syndrome and runner's knee are diagnosed with a hands on assessment
- We refer for an MRI if we suspect a meniscus tear or stress fracture, or the knee is not improving
- If you need one, we liaise with your GP or specialist for you
Unsure if it is urgent? Call (02) 8021 0969
Your options
Why See a Physio First for Running Knee Pain?
Waiting it out, painkillers and massage can all take the edge off. Physiotherapy adds a clear diagnosis and a plan so the pain stays away when you run.
Questions first? Call (02) 8021 0969
What You Can Do at Home for Running Knee Pain
Three safe things that help most runners with ITB syndrome or runner's knee while you wait for your appointment.
- 📉01
Run Short and Flat
Keep runs shorter than the point where pain starts, on flat ground. Swap some runs for cycling or swimming.
- ⛰️02
Go Easy on Hills and Stairs
Downhills load the ITB most, while stairs and deep squats load the kneecap. Ease off both for now.
- 🪑03
Break Up Sitting
With runner's knee, stretch your leg out or stand up every 30 minutes on long drives or at the movies.
Knee still sore after a week of changes? Call (02) 8021 0969
?Quick answers
ITB Syndrome or Runner's Knee Quick Answers
Fast answers to the questions runners search most about knee pain.
Is ITB syndrome the same as runner's knee?
Not quite
Runner's knee usually means pain around the kneecap, called patellofemoral pain. ITB syndrome hurts on the outside of the knee. Some people use runner's knee for both, so an assessment helps.
Where does ITB syndrome hurt?
Outside of the knee
On the outside of the knee, over the bony bump just above the joint line. It often starts at a predictable point in a run and gets worse running downhill.
Where does runner's knee hurt?
Around the kneecap
Around or behind the kneecap. It is usually a dull ache that gets worse on stairs, squats and kneeling, or after sitting through a long movie or drive.
Can I keep running with ITB syndrome or runner's knee?
Often, with changes
Often, yes. Shorter, flatter runs that stay below the point where pain starts keep you fit while the knee settles. Stop and get checked if the knee swells, locks or gives way.
Which heals faster, ITB syndrome or runner's knee?
Often ITB
ITB syndrome often settles in 2 to 6 weeks with the right changes. Runner's knee can take 6 weeks to 3 months. Both recover faster with a structured strength plan.
Does foam rolling help ITB syndrome or runner's knee?
A little
It can ease tightness for a short while, but the band itself does not really stretch. Hip and quad strength plus smart training changes are what fix both.
🏆 2026 Award Winner
Meet Your Award Winning Knee Physios
Winners of Outstanding Health Improvement Services at the Bayside Local Business Awards 2026, getting runners with ITB syndrome and runner's knee back on track in Bexley North and Marrickville.
Julian De Rosa
Physiotherapist Head physio for Fraser Park FC with a Master of Physiotherapy. Has competed in ICN natural bodybuilding and is passionate about helping people with lower back pain and chronic pain.
Read bio →
Sam Nunan
Physiotherapist Head physio for the Wests Tigers reserve grade team in the NSW Cup, and formerly with the Canterbury Bulldogs junior pathways. Loves powerlifting, cricket and rugby league.
Read bio →
Ari Moushis
Physiotherapist An Ironman triathlete who is excellent with runners, cyclists and swimmers, with a background in powerlifting, tennis and golf.
Read bio →
Easy Ways to Access Knee Physio
Claim your knee physiotherapy on the spot with HICAPS and your health fund, or use a Medicare care plan, DVA, Workers Comp or CTP.
- 💳Private Health InsuranceAll major health funds. Claim on the spot if you have extras cover.
- 🩺Medicare Care PlanHave a GP care plan? Bring it along and we'll handle the rest.
- 🎖️DVAVeterans with a DVA referral are bulk billed.
- 👷Workers CompensationSIRA approved. We liaise with your doctor and insurer.
- 🚗Car Accident (CTP)SIRA approved CTP physiotherapy after a road accident.
- 🤝NDISSelf managed and plan managed participants welcome.
Not sure if you're covered? Call (02) 8021 0969 and we'll check for you.
Before You Book
ITB Syndrome or Runner's Knee Questions, Answered
Quick answers about telling ITB syndrome from runner's knee, from our knee physios in Bexley North and Marrickville. Still unsure? Call us on (02) 8021 0969 and we'll help you out.
Physio Bexley North
20 Shaw Street, Bexley North NSW 2207
Monday to Friday 7am to 7pm
Saturday 8am to 1pm
Physio Marrickville
4 Carrington Road, inside World Gym, Marrickville NSW 2204
Monday to Friday 8am to 7pm
Location is the biggest clue. ITB syndrome hurts on the outside of the knee, usually at a set point in a run. Runner's knee aches around or behind the kneecap, and stairs, squats and sitting make it worse.
Not quite. Runner's knee usually means patellofemoral pain around the kneecap, though some people use the name for any knee pain from running, including ITB syndrome. A physio assessment tells you which one you have.
Often, yes, with changes. Shorter, flatter runs that stay below the point where pain starts usually keep you going while the knee settles. Stop and get checked if it swells, locks or gives way.
It can ease tightness for a while, but the band itself does not really stretch. Hip strength and smart training changes are what fix ITB syndrome and runner's knee alike.
Usually not. Both are diagnosed with a hands on assessment and your running history. We refer for imaging only if we suspect a meniscus tear, a stress fracture or another injury.
No. You can book straight in at Bexley North or Marrickville, with same day appointments most days. You only need a referral for a Medicare care plan, DVA, Workers Compensation or CTP.
Your first visit is a full 60 minutes, one on one. That gives us time to test your knee, hips and running, find the real cause and build a clear, structured plan.
Yes. We have HICAPS at both clinics, so you can claim on the spot. We also see Medicare care plan, DVA, Workers Compensation and CTP patients.
Ready to Feel Like Yourself Again?
Same day knee physio in Bexley North and Marrickville, no referral needed, and an award winning team to tell ITB syndrome from runner's knee.
Find Your Knee Physio
Two award winning clinics. Bexley North for Kingsgrove, Earlwood, Bardwell Park, Bexley and Rockdale. Marrickville inside World Gym for Dulwich Hill, Sydenham, Petersham, Tempe and the Inner West.
Physio Bexley North
20 Shaw Street, Bexley North NSW 2207
Monday to Friday 7am to 7pm, Saturday 8am to 1pm
Physio near
- Kingsgrove
- Bardwell Park
- Earlwood
- Bexley
- Rockdale
- Turrella
Physio Marrickville
4 Carrington Road, inside World Gym
Monday to Friday 8am to 7pm, private on site parking
Physio near
- Dulwich Hill
- Sydenham
- Petersham
- Newtown
- Tempe
- Enmore
ITB or Runner's Knee? Find Out Today
Book a 60 minute knee physiotherapy assessment in Bexley North, close to Kingsgrove, Earlwood and Bardwell Park, or Marrickville for Dulwich Hill, Sydenham and the Inner West. Same day appointments, no referral needed.
- 2026 Award Winner
- 5.0 from 240+ Google reviews
- Same day appointments
- No referral needed
- HICAPS claim on the spot
Got a Question? Contact Us
Not sure if it is ITB syndrome or runner's knee, or if a physio is the right first step? Our admin team is happy to help.
Bexley North: Mon to Fri 7am to 7pm, Sat 8am to 1pmMarrickville: Mon to Fri 8am to 7pm
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