I never comment on videos, but I’ve finally found out why my knee has been giving me so much grief for the past 6months! I’m an ultra marathon runner and this is the one thing holding me back and straight away with these exercises I feel the pain. You legend!
I actually tore my popliteus and my gastrocnemius at the same time. In 2021 they both still bother me. I am a group fitness instructor and personal trainer. When I got diagnosed with SLE I was allergic to lots of the medications so they treated me with tons of prednisone and cortisone injections. Finally I started refusing it. I wasn't even working out yet I literally bent over and they both snapped. I drove myself to ER. And told them the Orthopedics didn't believe me. I demanded an MRI and it confirmed it. He was offended that I knew I wasn't trying to tell him his job. I wasn't excepting that he doubted. I have a high threshold for pain. Because I am allergic to pain meds exercise is my happy place. But my Lupus has been very bad lately for some reason they are both feeling off. This video is right on time. Thank you
Everything about this video was so helpful, I needed the exact treatment you gave your daughter for nearly the same reason, exacerbated by jumping excessively off one leg without warming up. I’ve been strengthening my ankle and glutes/hips but wasn’t seeing any improvement in my arch, the last exercise was the missing link I needed! Thank you, you’re an amazing dad and amazing physiotherapist!
My Popliteus injury has been hanging out for a while now. Longer than I would like. Glad I’ve come across your exercises and aside from releasing it I’m going to get on to strengthening it with your great tips. Cheers
After a surgery, my knee was not really working for 1.5y. Swelling after some exercise, cracking in the back when extending, hurting when fully bend. I felt like I had a „ball” on the back of my knee, closer to the center. Did a couple of leg curls you presented (first drill) and it helped tremendously - just like that. Now I can really work on my knee to get back on track also doing the rest of the proposed exercises (as consulted with physio - the problem also might be in ankle as well as to weak glutes). Many thanks for saving my knee! 🎉
Hello, dear colleague, and thank you very much for the very clear explanation. You saved me the time to explain to patients the meaning of rehabilitation as well as the why of repeated injuries and the creation of chronicity.👏Best regards, Jovan
I’ve been running a lot lately and developed posterior tibial Tendonitis and have addressed that over the past couple weeks. I strengthened and stretched it and now it’s feeling so much better. Now I’m having the issue with the popliteus muscle. I can start working on stretching and strengthening this muscle before my Physical Agility Test in a couple days. This video was great!
Best explanation of how the biomechanics of my weakened recently replaced hip, actually affected my popliteus, as I injured it by running a mere few kilometers, three days in a row, about five months out from my hip replacement surgery (was an avid runner before). Thanks, Tim!..I suppose I gotta keep working on strengthening those glute muscles even more.
Thanks for this video mate. Not only brilliant to have some exercises to do but I finally understand what most likely caused the injury and better understand the actual function of the popliteus. Much appreciated 🙏❤️
This describes what I am feeling. I train in the gym 5 days a week. Hit legs hard 3 months ago and the next day my whole leg was lit up. Never experienced this before. Spent a couple weeks rehabbing to let things calm down. I had a lot of tightness and soreness in the back of my knee, the front lateral side of my knee and where my gastroc inserts at the knee. Having had a medial meniscectomy 19 years prior, I had an x-ray and subsequent MRI to evaluate. Expected degeneration in the knee, but all the other structures were sound. Now trying to figure out exercises that don’t aggravate surrounding structures. Initially, rested, iced, ibuprofen, then began rehab. Three months out, the knee feels OK when all the surrounding tissues are calm, but as soon as I do anything pretty much the back of my knee feels really tight and, interestingly, the tibial anterior will throb from my ankle up to the knee. Trying to figure out if I have multiple injuries or if the knee is causing soft tissue pain or vice versa. Makes it tough to figure out how to rehab. Any suggestions?
I think unintentional solved this problem for myself by crashing my feet further apart before it was a problem. Couple years back I started running more seriously and swapped to harder shoes and noticed the forces coming up my legs didn't feel right so I started looking at angles of my legs and feet and came to the conclusion that just crashing my feet further apart was the easiest solution. As of late I've started to do more sprinting and somewhere working on my full stride I've started to crash my feet straight under the knee again and with the additional forces I get stopped pretty fast by this. Thank you for providing such a detailed explanation of the issue and why it occurs, I'm 100% gonna try out the exercises in my morning routine and next time I go for a sprint try out crashing my feet further apart again.
I think this is what I’ve injured. I have hyper mobility in my ankles, so they lean inwards. I over trained doing jump rope and my left knee hurts at the back and to the side. My right leg seems to be stronger so I think the imbalance and the rotation of the ankle is what did it. I will try these to strengthen it! Thank you
0:00 intro - rare but typically happens in sprinter due to insufficient hip control, insufficient foot control and foot hyper-mobility. Hurt while sprinting and going downhill 2:07 reverse heel tap - band around forefoot; flexion of knee and internal rotation of tibia and external rotation of hip 10-12 reps 3 sets 4:40 daughter’s inward rolling foot. Lift arch up 7:06 knee and hip stability - control what knee is doing. Single leg deadlift while pulling a band outward. This trains the foot arch and knee stability. Note: band slightly below knee. 9:38 short resistance band. Start with a lighter resistance and slowly build up. Keep knees and pelvis level. Stretch out and squat. 12:23 I don’t really like this exercise. I have a flat feet and try not to do anything that reminds my brain of rolling my foot in. 14:24 possible causes: weakness in foot, hip.
Excellent video and info! I have excessive pronation in my left foot from an old posterior tibialis injury and I suspect I strained my popliteus and LCL during Jiu-jitsu. Thanks again for the rehab ideas!
A ton of information in a very concise and eloquent matter. if there is one thing I have learned from your videos is to be intentional with my exercises (and don’t overcook it 😂) Great stuff!!
Very helpful! I do brazilian jiu jitsu and injured my popliteus a year ago and it still bothers me. Finally started doing some physio and it is getting better. I can always feel it if I curl my hamstring.
@@physiorehabI’ve been wearing brooks and been giving ortho insole that haven’t been customized yet. I wear them during warehouse shift what should I do NOT WEAR INSOLES UNTIL CUSTIMIZED FITTED OR IS THE SHOE CREATING INBALANCE ??
I think this is my issue. Knee videos i watched before wasn't quite matching the description of my pain and the mechanics. When I shot a jumpshot, my left knee collapses inward for years. I've tried to be conscious of it but in the heat of the moment, it doesn't work all the time. Now, today, the inside of my ankle is hurting on the same side as if I sprained my ankle, but I know I didn't. My whole knee area especially in the back of the leg after basketball on the affected side would always feel like glass about to shatter and the my unaffected side would feel just fine. Funny enough, squat don't bother me too much but I'm conscious of keeping that leg aligned and I have no issues. I'm definitely going to try these exercises and see.
My question: i feel it swollen and tender. Not injured enough to limit movement but certainly uncomfortable. Should I start these maneuvers now? Or just RICE for until it feels normal and then start with this? I'm understanding from what you say that it's good to start while injured as long as the pain isn't sharp. So I'll give it a shot and pay attention to my body when I try these. Thanks!
i run alot on track and field track and find that most injury to popliteus and lower calf is on the foot on the inside in the turns. If i run the "correct" direction, this would be the left foot. also, i think with modern track and field spikes with carbonfiber soles and foam with feedback you can run more biomechanically efficient for longer distances if you allow yourself to relax in your ankle, pronation. Not that this is healthy, buy you might get better result
I would be thrilled for a response to my question here. I have a history on meniscectomy to my left medial meniscus, with a post surgery MRI that showed posterior horn oblique signals. I’ve rehabbed to almost full strength, always some discomfort in the joint. I recently went for a hike, on the downhill my knee hurt exactly the same way you described the popliteal muscle strain. BUT then you said it almost felt similar to that. What do you think it is? My doc can’t figure it out
Idk but this video is so helpful, that it got me emotional n I feel like crying lol physical therapist like ur self are in a different level thank u lol
And if you feel sharp pain while doing any of these would you suggest to rest more or walk etc before trying again as you could be making it worse? Or to power through it? I understand it's on a case by case basis but generally what would you say?
Thanks. I have been brushing my top tube for awhile now with pain in back of knee making it too painful to stand up on pedals for hills/sprints. Tell ortho and PT it is this but not believed. Instead had cartilage removed and now jelly shots. Can footpads in shoes help???
Could disfunction of the muscle be causing my leg to lock in extension? I’m post knee arthroscopy and my leg is still locking a bit but only ever in extension!
I never comment on videos, but I’ve finally found out why my knee has been giving me so much grief for the past 6months! I’m an ultra marathon runner and this is the one thing holding me back and straight away with these exercises I feel the pain. You legend!
Glad it helped!
I actually tore my popliteus and my gastrocnemius at the same time. In 2021 they both still bother me. I am a group fitness instructor and personal trainer. When I got diagnosed with SLE I was allergic to lots of the medications so they treated me with tons of prednisone and cortisone injections. Finally I started refusing it. I wasn't even working out yet I literally bent over and they both snapped. I drove myself to ER. And told them the Orthopedics didn't believe me. I demanded an MRI and it confirmed it. He was offended that I knew I wasn't trying to tell him his job. I wasn't excepting that he doubted. I have a high threshold for pain. Because I am allergic to pain meds exercise is my happy place. But my Lupus has been very bad lately for some reason they are both feeling off. This video is right on time. Thank you
Hope it helps! 😄
@@physiorehab thank you
Next time try to work out just up to 85% and add 5% more every month. You get more result in one year if you do the math.
Everything about this video was so helpful, I needed the exact treatment you gave your daughter for nearly the same reason, exacerbated by jumping excessively off one leg without warming up. I’ve been strengthening my ankle and glutes/hips but wasn’t seeing any improvement in my arch, the last exercise was the missing link I needed! Thank you, you’re an amazing dad and amazing physiotherapist!
Thanks! 😄
My Popliteus injury has been hanging out for a while now. Longer than I would like. Glad I’ve come across your exercises and aside from releasing it I’m going to get on to strengthening it with your great tips. Cheers
Thank you. Definitely my problem. Your explanation is very clear. This will help me. Thank you, thank you, thank you.
After a surgery, my knee was not really working for 1.5y. Swelling after some exercise, cracking in the back when extending, hurting when fully bend. I felt like I had a „ball” on the back of my knee, closer to the center. Did a couple of leg curls you presented (first drill) and it helped tremendously - just like that. Now I can really work on my knee to get back on track also doing the rest of the proposed exercises (as consulted with physio - the problem also might be in ankle as well as to weak glutes). Many thanks for saving my knee! 🎉
Hello, dear colleague, and thank you very much for the very clear explanation. You saved me the time to explain to patients the meaning of rehabilitation as well as the why of repeated injuries and the creation of chronicity.👏Best regards, Jovan
I’ve been running a lot lately and developed posterior tibial Tendonitis and have addressed that over the past couple weeks. I strengthened and stretched it and now it’s feeling so much better. Now I’m having the issue with the popliteus muscle. I can start working on stretching and strengthening this muscle before my Physical Agility Test in a couple days. This video was great!
great video. Too many popliteus videos only focusing on loosening the muscle, but not addressing the cause
I never comment but this video is the best I’ve seen on coming back from this injury ❤🙏
Thanks!
Best explanation of how the biomechanics of my weakened recently replaced hip, actually affected my popliteus, as I injured it by running a mere few kilometers, three days in a row, about five months out from my hip replacement surgery (was an avid runner before). Thanks, Tim!..I suppose I gotta keep working on strengthening those glute muscles even more.
Thanks for this video mate. Not only brilliant to have some exercises to do but I finally understand what most likely caused the injury and better understand the actual function of the popliteus. Much appreciated 🙏❤️
glad it helped!
This is an excellent video. Perfect explanation of the pathology and how to deal with it effectively, just what I needed. Thanks for your help!
Glad it was helpful!
this is great information; thank you so much for sharing it with us all on the internet!
This describes what I am feeling. I train in the gym 5 days a week. Hit legs hard 3 months ago and the next day my whole leg was lit up. Never experienced this before. Spent a couple weeks rehabbing to let things calm down. I had a lot of tightness and soreness in the back of my knee, the front lateral side of my knee and where my gastroc inserts at the knee. Having had a medial meniscectomy 19 years prior, I had an x-ray and subsequent MRI to evaluate. Expected degeneration in the knee, but all the other structures were sound. Now trying to figure out exercises that don’t aggravate surrounding structures. Initially, rested, iced, ibuprofen, then began rehab. Three months out, the knee feels OK when all the surrounding tissues are calm, but as soon as I do anything pretty much the back of my knee feels really tight and, interestingly, the tibial anterior will throb from my ankle up to the knee. Trying to figure out if I have multiple injuries or if the knee is causing soft tissue pain or vice versa. Makes it tough to figure out how to rehab. Any suggestions?
Hard to say without a proper assessment there
Thanks brother
I too have back of knee pain just at same places months after foot pain at same point
Love that last exercise! Thanks for sharing. I’ve got a patient with tib post injury, will definitely try that.
👍
I think unintentional solved this problem for myself by crashing my feet further apart before it was a problem. Couple years back I started running more seriously and swapped to harder shoes and noticed the forces coming up my legs didn't feel right so I started looking at angles of my legs and feet and came to the conclusion that just crashing my feet further apart was the easiest solution. As of late I've started to do more sprinting and somewhere working on my full stride I've started to crash my feet straight under the knee again and with the additional forces I get stopped pretty fast by this. Thank you for providing such a detailed explanation of the issue and why it occurs, I'm 100% gonna try out the exercises in my morning routine and next time I go for a sprint try out crashing my feet further apart again.
I think this is what I’ve injured. I have hyper mobility in my ankles, so they lean inwards. I over trained doing jump rope and my left knee hurts at the back and to the side. My right leg seems to be stronger so I think the imbalance and the rotation of the ankle is what did it. I will try these to strengthen it! Thank you
Amazing Video's and great in depth explanation with understandable language.
Glad you liked it!
0:00 intro - rare but typically happens in sprinter due to insufficient hip control, insufficient foot control and foot hyper-mobility. Hurt while sprinting and going downhill
2:07 reverse heel tap - band around forefoot; flexion of knee and internal rotation of tibia and external rotation of hip 10-12 reps 3 sets
4:40 daughter’s inward rolling foot. Lift arch up
7:06 knee and hip stability - control what knee is doing. Single leg deadlift while pulling a band outward. This trains the foot arch and knee stability. Note: band slightly below knee.
9:38 short resistance band. Start with a lighter resistance and slowly build up. Keep knees and pelvis level. Stretch out and squat.
12:23 I don’t really like this exercise. I have a flat feet and try not to do anything that reminds my brain of rolling my foot in.
14:24 possible causes: weakness in foot, hip.
Thanks for this info. I went sprinting today and had pain behind my knee.
Thank you so much perfect analysis 👍🙏
Excellent video and info! I have excessive pronation in my left foot from an old posterior tibialis injury and I suspect I strained my popliteus and LCL during Jiu-jitsu. Thanks again for the rehab ideas!
Best video on this topic. Thank you!
A ton of information in a very concise and eloquent matter. if there is one thing I have learned from your videos is to be intentional with my exercises (and don’t overcook it 😂) Great stuff!!
Awesome, thank you!
Thank you for this super informative video! Will definately be trying those 4 excersices!
Very helpful! I do brazilian jiu jitsu and injured my popliteus a year ago and it still bothers me. Finally started doing some physio and it is getting better. I can always feel it if I curl my hamstring.
Glad it’s getting better!
Thank you very much for this! Very helpful
You're very welcome!
I will try this with my Patients in Germany! Thanks!!!
Yup that’s the muscle that been bothering me. Thanks for the video
No problem 👍
Love this. Thanks Tim.
Another fab demonstration, thank you. 👍
😄
@@physiorehabI’ve been wearing brooks and been giving ortho insole that haven’t been customized yet. I wear them during warehouse shift what should I do NOT WEAR INSOLES UNTIL CUSTIMIZED FITTED OR IS THE SHOE CREATING INBALANCE ??
I think this is my issue. Knee videos i watched before wasn't quite matching the description of my pain and the mechanics. When I shot a jumpshot, my left knee collapses inward for years. I've tried to be conscious of it but in the heat of the moment, it doesn't work all the time. Now, today, the inside of my ankle is hurting on the same side as if I sprained my ankle, but I know I didn't. My whole knee area especially in the back of the leg after basketball on the affected side would always feel like glass about to shatter and the my unaffected side would feel just fine. Funny enough, squat don't bother me too much but I'm conscious of keeping that leg aligned and I have no issues. I'm definitely going to try these exercises and see.
Hope it goes well!
My question: i feel it swollen and tender. Not injured enough to limit movement but certainly uncomfortable. Should I start these maneuvers now? Or just RICE for until it feels normal and then start with this?
I'm understanding from what you say that it's good to start while injured as long as the pain isn't sharp. So I'll give it a shot and pay attention to my body when I try these. Thanks!
Great summary!
thanks!
i run alot on track and field track and find that most injury to popliteus and lower calf is on the foot on the inside in the turns. If i run the "correct" direction, this would be the left foot. also, i think with modern track and field spikes with carbonfiber soles and foam with feedback you can run more biomechanically efficient for longer distances if you allow yourself to relax in your ankle, pronation. Not that this is healthy, buy you might get better result
Thank you for this great video. Definitely earned my subscription.
thank you!
Amazing ! Thank you so much for this video!!
You're so welcome!
I would be thrilled for a response to my question here. I have a history on meniscectomy to my left medial meniscus, with a post surgery MRI that showed posterior horn oblique signals. I’ve rehabbed to almost full strength, always some discomfort in the joint. I recently went for a hike, on the downhill my knee hurt exactly the same way you described the popliteal muscle strain. BUT then you said it almost felt similar to that. What do you think it is? My doc can’t figure it out
Well I would have to assess that
Idk but this video is so helpful, that it got me emotional n I feel like crying lol physical therapist like ur self are in a different level thank u lol
And if you feel sharp pain while doing any of these would you suggest to rest more or walk etc before trying again as you could be making it worse? Or to power through it? I understand it's on a case by case basis but generally what would you say?
I wouldn’t push into pain with rehab for this
Daughter was diagnosed with this after MRI, but her pain is mostly in the front of the knee. Is this common and would these exercises still work?
You can certainly give it a try and see how she responds
Thanks. I have been brushing my top tube for awhile now with pain in back of knee making it too painful to stand up on pedals for hills/sprints. Tell ortho and PT it is this but not believed. Instead had cartilage removed and now jelly shots. Can footpads in shoes help???
So basically we need to strenghten gluteus muscle and balance?
Could disfunction of the muscle be causing my leg to lock in extension? I’m post knee arthroscopy and my leg is still locking a bit but only ever in extension!
It’s probably not a politeus problem if you are post arthroscopic surgery
THANK U
I’m a basketball and soccer player so I have this
How many sets and reps?
10/10!