How To Fix Back Of Knee Pain - Stretches And Exercises

Eliminate pain and tightness behind your knee with these effective stretches and exercises! The best home treatment to fix back of knee pain and help you to feel better fast. Presented by a doctor of physical therapy to give you the best exercises for the most pain relief.

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WHAT CAUSES PAIN IN THE BACK OF THE KNEE?
Pain in the back of the knee can be caused by many things. A baker’s cyst in the joint capsule, a torn meniscus, and arthritis can all contribute to pain behind the knee. But the most common causes are issues with the muscles (the hamstrings, calves, and popliteus), the tendons (of the same muscles just mentioned) and the posterior joint capsule (the structure that “houses” the joint and its fluid).

WHY DO I HAVE PAIN BEHIND MY KNEE?
Most posterior knee pain is an inflammatory response to strain. If there’s something wrong with the joint surfaces (arthritis or meniscus pain) you can feel it in the back of your knee or if the tendons of the muscles are inflamed (tendinitis) then you could feel it as well.

HOW TO FIX BACK OF KNEE PAIN
Luckily the right treatment, stretches, and exercises can help to alleviate this pain now and even fix it in the long term.

The goal of this video is to present some ideas of exercises and stretches that have been known to alleviate knee pain.

BEST EXERCISES FOR KNEE PAIN

Massage/Mobilization
Seated Calf Stretch
Standing Hamstring Stretch
Gastrocnemius Stretch
Hamstring Curls
Heel Raises
Single-Leg Deadlift

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[salamatumambula]

This works like magic and immediately! I have suffered for several weeks and now I’m relieved!

[Keep-on-ok]

I cannot believe this worked! This is just day 2 and already I feel like I can resume my daily hikes. Thank you so much!

[arnoldklaasen]

Immediately felt relief. Will keep trying and see

[MovewithDrMike]

I’m really glad you went over foam rolling the posterior leg on this video because soft tissue mobilization can be so helpful for getting rid of stiffness and pain behind the knee. For people that maybe have a harder time getting on the ground I also like performing this on a box so they can sit with a lacrosse ball placing pressure through their hamstrings for release! Thanks for the informative video!

[itaykaminski]

I have a triathlon in 3 hours u really saved me man!

[f..a]

Thank you so much, i was struggling for 4 days and i tried all stretching exercises, nothing worked but the foam roller, it worked like a magic

[temdasarah]

God bless you. Instantly felt better after preforming the first stretch

[amg]

Last night, I did each of these stretches and exercises as recommended. Woke up to significantly less pain in the back of my knee. So grateful, this is exactly what I needed. Thank you! 🙏

[igvcrqq]

These treatments help a lot. Thank you.

[adeeter]

I’ve stopped my squats trying to rest the back of my knee. So tender when I get up to even walk! Doing this now with you 😊

[l.rosado]

Wow! This really worked on the first try! Thank you!!

[DaisyG]

For massage, my pt had me use a rolling pin because the foam roll was too painful. For calf raise, he had me sit with 2# weight on my knee (steadied by my hands), alternating leg after each set.

[UEye]

Excellent exercises that I'm going to try and I thank you so much for explaining it so well

[margaretjongebloed]

So glad you showed with foam roller since I have one thanks to you!! Need to try all of this for a pain I’ve been dealing with for a few months . Think I keep reinjuring! Thank you for this video!!

[pujaranidas]

Thank you so much sir ....i want more videos like this for back knee problem ...

[annefernando]

Thanks. This helps me a lot as I suffer from this, a lot.

[claudiaveronicavillarreal]

Thank you so much! I love your channel. Blessings gor you and your family snd patients.

[jacedaace]

Thanx Doc 🙏🏽 Instant knee pain relief. My problem is I never use the foam roller post workout & now my 53 yr old body is telling me I'm an idiot! Your channel,
is always my "go to" whenever I have issues like this. Thank you for your generosity & sharing your wisdom & knowledge with the universe! Wish you nothing but continued success with your online presence & everything else! ❤️👍🏽💯

[SL-fush]

I’m 6 weeks post total left knee replacement and I’m getting a painful pop in the back of my knee. Feels like I pulled a muscle. I’m so hopeful these exercises will alleviate this pain. Thanks so much!

[abdirahmanosmanbuh]

Thank you thank you soo much. Im 20years and i had this problem after playing so many football matches and i was out injured like 7weeks now im feeling good now