How to Foam Roll Your Popliteus for KNEE PAIN (BONUS)
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- Опубликовано: 23 июл 2024
- How to Foam Roll Your Popliteus to Get Rid of KNEE PAIN!
The popliteus is a little muscle on the back side of your knee which unlocks your knee when its extended, straight, and helps to rotate the lower leg in.
If your have restriction in your foot, rotation in your tibia bone, or restriction in your hips you may have a really tight popliteus.
This is a great way to foam roll your popliteus to help release the tight muscular compensation which can be contributing to knee pain.
For runners with knee pain, calf pain or hamstring pain this is a great way to release the insertion points and help improve the quality of your motion.
Let me know if you have questions
Dr. Jordan Fairley 
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Thanks for the great video. Keep up the great work.
I've been trying a foam roller for some time, but was nervous about it. Glad to have you confirm my rolling. By the way, I also tuck a small ball behind the knee and squat with it, rotate back and forth, sometimes even pop my knee...feels sooo good.
Thank youuuuuu 🙏🏽🥹🥹 always been so tight in that little pocket & I never knew how to alleviate the pain / cramps. This vid is heaven sentttt
Thank you Dr. Jordan for the tips. I just saw this video and continue to subscribe to your channel. I started to feel pain in my knees and back of my knees. so I will try to do like in this video. hope it helps me a lot..
Thanks Fairley Dr. Jordan! You're a good guy.
Emilio Estevez you’re welcome Emilio
Thanks for this. Great video😊
Thanks for your HELP ! Bless ur 💖🇦🇺
this is awesome! thank you for this post.
Darryle Sims you’re welcome!! Let me know if you’d like to see anything else
thank you, have the roller, starting to use it.
Very good quality video.
I like the how seamless the video angle switched from side to front view and the audio quality still being great.
Thank you. Took some effort but thought it was useful
Thank you awesome video
I've been using a softball as well for this. Seems like a good way to get targeted and a better way to get side to side.
Thank you so much!! Ive been trying to fix it on my own and I may have made it worse but I followed your exact tips and now I feel great. Amazing!!!
great to hear, hope its still doin well
Thank you Doc
Excellent tips and guidance; thank you 🙏
Thank you... I now know what I need to do!
DisneyPoppins Disney2010 great to hear
Thanks a lot for this wonderful and helpful video
You’re welcome
THANK YOU!!!!!
Thank you . Been struggling with this diagnosis at various Physio therapists . Got some relief doing this
That’s great to hear
You explained many wrong things goes with my legs since a long time....many thanks doc..👍
Emad Darawsheh you’re welcome
Super good and durable. I bought it over a year ago
Hi Dr Jordan . It is informative vedio n u make the things easier.
Thank you Vikas, great to hear from you
Thank you from Australia 🇦🇺
My popliteus is giving me fits. Thanks for this!
WOW - Who needs a Chiro with these roller exercises! thank you for so graciously sharing..
They’re a great at home compliment to chiro care
Thanks 👍👍👍
Thenks d.r
Thank you 🙏🏽
Omg. I have been trying to figure this out for days. As a 65 year old, raw vegan , yogi, I was shocked when this seemed to come out of nowhere. Thank you so much, it feels better already!
Great to hear, hope it's still well
Namaste
Wow!!! Works like a charm, thank you !!!!
great to hear! you're welcome
Is this a common injury from sprinting in a straight line by chance? That's how I tweaked mine 6 weeks ago. Warmed up and it was on the 6th sprint. Thanks for the technique!
Wonderful video! .
Can I still play basketball if this hurts? How many times a day can i foam roll?
I have problems sitting on my left knee the right knee can properly bend and I have full weight on my ankles but if I try I bend my left knee i have to curve my back backwards I can’t sit on my knee and lean forward into the knee , anyway this technique had a unlocked more comfortable knee bending experience after this technique!
How many minutes should you do this ?
I have a tendon or band that is behind the knee that tightens up during soccer play. Hopefully this helps.
Hello Doc. Watching you from Saudi Arabia. Is it okay if i have my indoor cycling and do the sitted leg extension on a machine . Caused i noticed a mild pain beside my knee ..
Please advise. Thank you
Hello Jordan. I just started watching your video and have a question. My pain as I am looking down at my knee is on the left side behind my knee not my right side. Is this still part of the same issue. I also notice my calf is tight and hurts when I foam roll to firmly. Should I continue to treat this as a popliteus problem with calf and hamstring tightness or because my pain is on my left side behind my knee it is something else? Thank you for your help as this is really driving me crazy at this point.
I can't bend my knee like you in the video, i am also in pain when i play football and hiking on the mountains. I thought that it was hamstring fracture but i did everything without good results.. So, i want to know if popliteus muscle has the problem and how to deal with it.
How long and how frequuent should we do this exercise Dr.?
If I have discomfort straightening the leg after it’s been flexed and externally rotated from the hip is the pain coming from the popliteal, plantaris, or is it hamstring tendonitis? The rolling did seem to help.
Is this also help in grade 2 injury of popliteus muscles????
If I roll it smack in the center of my leg, it seems like I am hitting a nerve and it is really sensitive, I dont knowmif I should do it more or just avoid that spot.
Thank you for your video. Can I do this if I have baker's cyst behind knee?
Svetlana Leonova It can be helpful make sure to be careful I would recommend doing it lightly and notice if it feels improved if you notice numbness that doesn’t go away or an increase in pain or swelling I would stop
Thanks for your video, it explains the intense tension that I have been experiencing. The other night I experienced a pop behind my knee at the popliteus muscle, the pain was acute. No bruising whatsoever, but some swelling of the knee in general. I am on crutches thinking to give the leg a rest. I will try breaking up the muscle per the video and see if it helps.
Hope it helps
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How long taken to recover totally ?
I'm not really sure what I'm doing to be honest but I did the thumb thing and it kinda hurts less but I still have a tingling feeling when I stretch my leg up and down and I'm afraid I'm making it worse
Thank you so much Dr. Jorden Fairly .... I am going to purchase a foam rollee. Is it possible for this injury to occur in a 60+ year old non-athlete? I was tested for suspected DVT, which was negative, but remember the pain occurred sometime after walking down a very steep hill and slightly turning my knees. The pain you describe sounds exactly what I am experiencing and becomes even worse when my knee is flexed at a 45 degree angle or more for an extended period of time, such as when I sit.
I’m 71 and I believe I got this from putting 2 pillows under my legs while in bed. My PT therapist told me to sit and do a leg extension hold for 5 seconds x 15. It helps !
Any recommendations on a foam roller?
Hello dr from india dr I can’t lift my body and use this foam roller my wrist and shoulders pains how to use any other way I have knee pain
Would this muscle be tight after sleep and painful when trying to bend the knee?
I’ve been feeling pain in the back of my knee for about 5 weeks now and It has been very uncomfortable, I am not sure exactly if it is the popliteus muscle or something else but I don’t know how to get rid of it
Am on my stomach and my knee cap moved out of place and have to carefully and slowly move ,to move it back into place , what can be done to prevent this ?, it’s painful if I only move to fast and it jumps out and Bam pain and heated as well😩
The back of my knee hurts but nothing else . I can’t fully extend or push my leg back all the way. What does this mean
yesterday the doctor say to me that i have a popliteus trap and he tells me that i will can't do run more 45 minutes it is a very very sad news to learn this for a mid distance runner. But today i find your video i don't know if it can works for me but you give me hope.
PS: sorry for my english i am french
I hope it helps
Can u ran again now?
@@DK-gl3ih Many things happened since the last 6 months. I have stoped the middle distance and i became a sprinter because my trainer tells me to change because he found much faster than enduring. So i started to sprint and i got hurt (periostitis) and my calves harden very quickly when i run. My legs and my veins are painful sometime after training so i think i gonna do the operation for the popliteus trap
you know my life now XD.
@@ayanokoji8456 are u good at sprinting?
@@DK-gl3ih not bad for a beginner. My time is 11.60 on 100m (i have 18 years old)
I have a bakers cyst and couldn’t bend my knee for 3 months now, I do have arthritis. Trouble started after pseudogout…. Please help
I have been battling with this muscle locking up my knee for 2 years now.Most common after I have been driving,standing or sitting for a while.It is really painful and cause alot of discomfort at the back of my knee when I sqaut down.
me too, how did you fix it? i have major pain in my upper calves area and back of the knee,not sure if it's the popliteus but wonder if it works?
@@bidoof22 if it is high up near the knee crease more to the outside of your calf it is.I started doing calve raises two to three times a week.The locking up is gone and most of the pain is gone but I still feel it from time tot time we I start sqauting.But it's 95% better
@@dariankrieger4813 did you also use to get the sudden pain while sitting for a while? as for the calf raises, did you do them under load or body weight? and did any other stretches help? or this foam roll exercise
Hey Doc, Quick Q, how often should one use the foam roll? everyday, right after a run? and how about the thumbs stretch? it works wonders for me, but im not sure how long should i hold and how often should i do it?
I would hold until you feel it is "looser" you just want to feel a change. I would do some gentle rolling each day if you are currently experiencing a lot of tension
Ouch, ouch... I know exactly where it is. O U C HHHHH... THAT BAD BOY HURTS .
Ive got this pain in my right knee for a long time. The pain occurred when I was playing volleybal and I over stretched it. I didn't do the fysio workouts, I don't know why I did that. No I'm still feeling that I can not bend my knee to the fullest. It is also in my left knee right now and nothing happened :( what should I do? Is it still possible after all this time to get rid of this in my knees? Is it possible to bend my knees again just like I did before this happened?
Esther Penning de Vries I believe it is still possible to help get out of knee pain I would start with doing this on both sides and see my single leg good morning for sciatica video
I think a politeal fascia adhesion was causing my Achilles tendonopothy
Would you recommend this exercise with a popliteal cyst?
G Mata It can be helpful make sure to be careful I would recommend doing it lightly and notice if it feels improved if you notice numbness that doesn’t go away or an increase in pain or swelling I would stop
Is it ok to continue normal workouts while trying to get rid of this knee pain or better to stop?
Barb Fountain hi barb! it completely depends on what is going on with you. If it is from your popliteus, I would do this, make sure you are trying to improve inward mobility of your tibia (the main lower leg bone) try to limit movements where your knee is completely locked out. And be your own judge whether you are doing something that will just make it somewhat sore vs causing more injury
I've had both knees replaced and feel pain as you described- any suggestions?
Judy Tedder increase as much mobility / flexibility as you can, restore proper joint motion, strengthen and stabilize the area
Doctor, can we use a golf ball to massage the popiletus muscle by applying pressure?
Mahesh Jayanth You can I would just be very careful not to bruise or irritate the tissues too much for that sensitive open area I like a broader surface
I use foam roller my knee pain ok but my hips start paining
My name is Sam .i am feeling rear knee pain from last month i dont know why .. i did some cycling and my left knee from back suddenly hurting so much .. i am unable to stand and walk also for one day ... still i have feel enough pain at the point .. what to do which exercise would be better .. can you help me for the same .. specially in morning its very tough for me to stand .. even i sit 15 min at a same place and when i stand feeling pain at rear side of my knee joint .. i am 29 now and so much worried .. please help
Yesterday I started having this pain as well it's on the back of my right knee. I can't walk and it's hard to stand. I can stretch my leg but slowly. I thought it was a Charley Horse at first but it's been 18hours. Are you better now? What did you do if you are.
I started having pain in the back of my knee and i though it was due to over exercising, I've had multiple knee surgerys i was afraid i was going to have to go through another one 😪
LeslysBeauty Depends on the surgery but could be more due to lack of mobility of the joints surrounding your knee after surgery, scar tissue and tightening of the surrounding muscles
@@dr.jordanfairley2068 Omg thank you for replying! And well ive had a few the first one was a total knee reconstruction and i had my tendons on the side of my knee reinforced with that surgery then the 2nd one they had to go in and remove scar tissue, the recent one i tore part of my meniscus and they went in with a arthroscopic surgery. I still stay active and all i just started getting this sudden pain that radiates to my feet and my toes.
My knee feels better but my wrists hurt so bad when I was trying to stack the other leg on top and roll.
Make sure to engage the hands and forearms, you can think about squeezing your fingers into the ground so you are using the muscles instead of directly pushing downward pressure
Is this exercise OK to do if you have popliteus tendonitis?
Talitha MacKenzie if there’s is active inflammation I would be gentle as to not cause more inflammation, and primarily work above and below the area
I did it with a softball and unfortuanetly it got worse :( I do not know what I did wrong :(
The tendons on my inner knee also hurt. Any ideas?
focus on improving the mobility of the knee, hip and foot, and strengthening the stability of the knee
Do you think popliteus muscle is suffering more in running uphill? Thanks
Hi Davide I believe if it hurts more with running up hill that would most likely be the hamstring insertion or insertion. Typically the popliteus is more with unlocking the knee when it an extended / straight position... saying this, the calf and hamstring insertions are basically in the same place as the popliteus
@@dr.jordanfairley2068 I have a strain in the high calf ehi le i gas running/walking on a steep track. After 4 weeks and 3 short running sessions on a flag road where I was running fine,, when I was running uphill I still injuried in the same point. Maybe could be the high gastrocnemious, maybe popliteus, the pain is just behind the knee.
Hi Dr Jordan. I can stretch my leg fully with no complaints, can walk normal, but it is only when I run and when I want to run quicker (i.e. lengthening my stride), or up/down hill where the back of the knee (I imagine the popliteus) starts to pull & ache with every stride, but I can still run as long as its an easy pace. Would you recommend this foam roll stretch for me & would you recommend I completely stop running or as it appears to be a mild strain just take it easy? I'm seeing a physio shortly about it too!
hi Jacob ,i have the exact same probblem ! did you manage to sort it out ?
Sir i am also suffering this problem. Do you have any solution ?
@@harryclayton3339 Good news, I got it sorted. After seeing a physio, they discovered my hamstring was the issue, not the actual popliteus. The physio did some deep tissue massage across my whole hamstring, which solved the problem initially but for me to solve the problem on my own when it reoccurs, she gave me a spiky massage ball to use. So when I feel it coming on I now sit on a hard flat surface (desk or table), keep my back upright and lean slightly forward with legs dangling below, meanwhile position the spiky massage ball under the hamstring and then slowly straighten my leg out as far as I can, usually not that far as it is difficult. I then reposition the ball across different areas of my hamstring and spend 5-10 minutes total. This little exercise has solved the issue for me!!
@@ankitsobti6792 Good news, I got it sorted. After seeing a physio, they discovered my hamstring was the issue, not the actual popliteus. The physio did some deep tissue massage across my whole hamstring, which solved the problem initially but for me to solve the problem on my own when it reoccurs, she gave me a spiky massage ball to use. So when I feel it coming on I now sit on a hard flat surface (desk or table), keep my back upright and lean slightly forward with legs dangling below, meanwhile position the spiky massage ball under the hamstring and then slowly straighten my leg out as far as I can, usually not that far as it is difficult. I then reposition the ball across different areas of my hamstring and spend 5-10 minutes total. This little exercise has solved the issue for me!!
@@jacobclark1412 Thanks Jacob i will give that a go! ive tried alot of different stretches of the popliteus but nothing has worked so far so could be the same problem as my hamstring is tight also. Cant really see a physio now with all this going on so thats a great help thanks !
How much time do I need to do this?
I would recommend until you notice a change. This may be 30 seconds you stand up, bend, notice an improvement. It may be 5 minutes before you notice a change
Hi,
I had an injury last summer (July 2020). The back of my knee is stiff and it clicks when i bend it back sometimes. Could this help you reckon?
I'm going to a physio for a knee pain due to a tight popliteus and YES my knee clicks or pops sometimes going up stairs esp if my heel is over the edge of the step or if I squat down a bit it pops... its not pleasant.
I am low tech. I lay on the bed and my wife uses a rolling pin to massage the area. Don’t laugh, it works.
I think this is the knee pain I have
i have no clue what those muscles are but i know after snowboarding everything there got messed up lol
Hope this helped
Instructions need to be more clear!
kevin Harris thank you, which part was unclear?
Too complicating
What part?