Muscle located in the Vastus Lateralis are located along the outer thigh between the hip and knee. These muscle knots often cause a deep, aching sensation that refers down the outer thigh, to the back and side of the knee, and sometimes into the outer hip. This discomfort is frequently mistaken for knee joint pathology or IT Band syndrome. Tight muscle knots in the vastus lateralis can pull the kneecap outward, disrupting its proper tracking and leading to increased friction, inflammation, and pain across the front of the knee, particularly during activities like squatting or climbing stairs.