Back of knee pain/stiffness? Popliteus muscle tightness

Back of knee pain/stiffness? Hamstring tightness? Could be Popliteus muscle tightness. In this video, we're going to talk about knee pain and specifically, pain located behind the knee, especially after activity that required a lot of rotational change of direction. Think about tennis, basketball, basically anything besides straight line jogging that required the knee and the lower extremity to have a lot of rotational components to it. The knee joint is not just a simple hinge joint. There's a small but important amount of external rotation and internal rotation. The external rotation occurs when we go into full extension, which is the knee locking out. Then, in order for us to bend the knee, we have to have a little bit of an internal rotation of this tibia in order to have full flection. So, this is the tibia. I'm exaggerating the motion, but you can see external rotation when we go into full extension, internal rotation when we come into full flection.

The muscle's called the popliteus, and it's located behind the knee and it's responsible for helping to stabilize the knee, especially to help unlock the knee during flection. As you can see, the popliteus is a pretty small muscle, but it plays a very important role. It starts on the outside edge of the femur, crosses diagonally behind the knee, and inserts on the inside top edge of the tibia. In addition to helping stabilize the knee, the popliteus is also responsible for internal rotation of the tibia during knee flection.

The muscle starts on the high side of the femur, goes behind in the popliteal fossa, and inserts broadly on the under surface here on the inside lateral part of this tibia.

In order to find the popliteus, you'll go on the inside edge of the tibia until you start to feel the bone flare out a little bit for the tibial plateau. What you'll do is you'll take your thumb and dig back there behind there until you feel that muscle, and if it's sore, what I want you to do is work that for about 30 seconds to a minute, massaging that muscle out a little bit. If it's involved, it is usually really pretty sore. So, inside edge until you feel the bone flare out, drop your thumbs back, and feel the muscle. Now, I'm going to show you how to stretch your right popliteus. So, what you'll need to do is bend the knee a little bit, slightly toe out, and then rotate your legs straight. Hands on your knees and you're going to slowly bend and straighten out your leg until you feel a stretch right behind the knee.

Now, you might get some stretch all the way up the hamstring, but the focus is behind the knee. Let's take a look again. Toe out. Then you're going to ... so not straight, but tow it out, rotate the leg in, slightly bend over, and then work that knee into full extension. Pause for a second and then bring it back, and what you'll feel is you should feel the stretch right behind the knee. Let's take a look at it from another angle. Slightly toe out, rotate the femur back immediately, slight bend in your leg, bend over if you need to, and then I want that focus to be right behind the knee. So, we're going to post that just a little bit here. Stick your butt up in the air if you need to. Bring it down until you feel a stretch right behind the knee, and then you can assume that you're stretching that popliteus.

Daily Neck Stretches
5 Exercises all Seniors should be doing!

Thanks,
Ed Deboo, PT

[amirtv]

It is 3:am and i was suffering from pain and woke up with tear in my eyes I followed the video and i feel better now ... this video worth more than 1000$

[Withthewithout]

As a track athlete ive had a problem with pain behind my knee for about 3 weeks severe enough to stop me from training, after doing this twice a day for about a week i feel significantly better, thank you so much!

[roberttattershall]

I have had chronic knee pain for about 10 years. Tendinitis issues and a muscle imbalance due to breaking my leg.
I have treated the tendinitis with strengthening exercises and this has worked, but the pain on the back left side persisted. I came across this video whilst searching out stretches. I can honestly say after 2 days of this technique my knee has felt better than it has in 10 years. Obviously everyone’s issue will be different, but I am very pleased to have found such an effective and easy technique to ease some of my discomfort.

[ritzbitz]

I am a pediatric physical therapist so I spend a lot of time on my hands and knees and short kneeling and pivoting quickly with a fully flexed knee. My right knee started to feel sore and boggy behind my knee and was painful after sitting for long periods of time. I found this video because my pain was in the popliteus area. The relief I felt after the stretching was amazing! Thank you.

[antonioescobar]

THANK YOU! I have been feeling discomfort for more than a year and no one was able to help me. I did this simple exercises and I felt an instant relief. Really really thank you!

[selfcarewithashley]

A good massage therapist and chiropractor can help greatly if you have issues with your popliteus. I had issues for 4 weeks with my mine (not knowing this was the issue) and went to physio several times to try and figure out what was wrong. Had a tweak in my neck and went to see my chiro. In passing I mentioned my knee issue and he fixed the issue in one treatment. It was frustrating that doctors and physio couldn't do anything in weeks, but such a relief.

[redpig]

Wow, no way it’s working…6 weeks and now real improvement..thanks so much❤

[DeenAllah-bm]

The moment I heard tennis I knew I was in right place...Man you’re too generous!!!! Thank you very much for explaining it briefly and god bless you

[mimimd]

I just went to the dr because of knee pain from skiing; he said I had Popliteus Tendinopathy. I just found this video and I wanted to thank you for sharing! Knowing how we can fix what's wrong with our bodies is a life saver!

[lassibanjo]

Inflamed for a month no one could diagnose. The pain went into peroneus and soleus muscles. Injured from snowshoeing. Bilateral pain to boot. What a nightmare! After palpating the knee area, I did some research, politeus, and eventually found your video. I am so impressed with the relief I've had from this stretch. Thank you!

[PantherBlackAudiRS]

This stretch and the palpations almost instantly got rid of my pain. (couldn't bend over to pick something up, pain when squatting and jumping). Have had pain behind my left knee, that was referring into my VMO and quad, kind of a 'catching' sensation and it would give out, for over 16mths from downhill mountain biking. Saw 2 different physios who continued to treat glute and quad strength, even when I specifically said 'I feel it behind the knee'.... ugh.... thank you!!!

[b-quintansliorignacio]

Im a road Cyclist and lately im having some issues in the back of my knee and this video really helps

[tbms-jbqx]

The back/inner side of my knee was killing me (almost felt as if a vein was twisting just to describe the pain to the best of my ability haha), but I tried this and it felt so much better! I get this pain very randomly once in a blue moon. I know it’s nothing serious, but I’m glad I found this cause it always hurts to bend my leg when it happens. Thank you!

[mitchrupp]

I am 20 months post ACL & Posterolateral Corner Reconstruction surgery. I’ve had ROM issues with pain behind the knee since the surgery. Have been stretching calves, hamstrings, glutes, but the pain has always been there along with severe stiffness. Doing these massages has helped a ton! Already feeling better. Thank you!

[ummj.]

OMG, his voice is therapeutic!! I'm gonna give this a go & see how it goes. I've been in pain with this for 8 months

[pokenurse]

I have been having pain that is severe when I first get up and then gets bad after walking mostly at events involving steps. I even had started walking with a cane and feared my knee joint was damaged. Symptoms were really worsened after wearing a pair of too tight support hose. I did this stretch ONCE and instantly knew this was my issue. Thank you so much!!! I can see me visiting some type of PT channel more frequently now that I am hitting 50 so thanks again

[takshingcheng]

Thank you so much! I was suffering this pain for about 5 years and it really affects my sleeping quality. I just ramdonly find you video and trust me it's the best exercise more than everythings I did in this several years, thank you so much!

[sheilagould]

This is exactly what I need. The back of my knee is so tight, I was worried I was going to tear something. It already feels better. Thanks!

[buyungferdiansyah]

Hello Sir ...
I was having back knee pain for the past month. I have been taking many form of medication. This morning the pain was much much worse, I couldn't walk to the bathroom after I wake up. I have to jump with one leg because the pain so unbearable. Out of desperation, I am googling "back knee pain" and I found this video.
After doing only 5 minutes of stretching, I was much better.

And now tonight the pain is almost gone, I did the stretching in the mid day and before I go to bed.

Thank you very very much Sir. You're a life saviour. I hope for the best for you and your family 🙏🙏🙏

Greetings from Indonesia...

[MossiLuvR]

I was stretching like you recommend for 3 days so far and my leg feels 80% better with walking, and slight bending. The only problem I have when squatting a little deeper. I believe between stretching and knee strengthening plus the right nutrients I should be good. Thank you for the video. Great job.