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Your kneecap (the patella) is aligned in a groove at the bottom of your femur, and movement within this groove is referred to as patellar tracking. If your kneecap doesn't move properly in this groove, as you bend and extend your leg while running, it may cause runner's knee. Runnerâs Knee: Risk Factors. Specific factors that can contribute to runner's knee include: 1  Weak thigh muscles. 2  Poor flexibility â tight thigh muscles and ligaments. 3  Overuse â running too much. 4  Trauma or injury. 5  Poor alignment of the kneecap, resulting in wear and tear of the cartilage of the kneecap.
1 Typically, with ITB Friction Syndrome people are able to run/cycle etc initially, but the pain then comes on after a certain time or distance as is felt as a burning pain around the outer side of the knee. 2  Then, the further you run/cycle, the more it hurts. In runners, cyclists or other people who exercise a lot, the ITB can run on the knobbly bit of bone that is prominent on the outer side of the knee (the lateral epicondyle). 2  If the ITB rubs too much then it will get inflamed around the outer side of the knee, causing pain â which is called âITB Friction Syndromeâ.