Back of knee pain/stiffness? Popliteus muscle tightness
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- Опубликовано: 5 сен 2024
- 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.
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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$
Thanks so much Amir! Spread the word for me please , thanks!
@a gut it’s been 3 weeks for me. Probably tendon issue. Did u manage to heal your injury?
@@Ja99prod sama with me
How you relieved pain by 3 am just seeing the video?
@@ashchannelofficial888 how are u doing? Mine is pretty much recovered although there is some random pain in behind the knee area happens sometimes
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!
Thanks for sharing!
Same. I'm going to try this too
Omg I’m in the same position but I haven’t done the stretches yet
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!!!
Awesome to hear, happy to help!
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!
You are very welcome! The popliteus can be a pesky little muscle :)
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.
Excellent Robert! Good to hear that the exercises helped
Rober did you have pain behind the knee when u had tenderitis? How did u cured and and how long it took? I m struggling for 3 weeks now…
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!
Hello Catherine, good job figuring it out! Happy to help
@@FrontRowwithEd do you have any suggestions for bursitis of hip. Multiple injuries from my over exertion. I'm on an anti inflammatory diet and don't want NSAIDS or steroids. But it's a long haul.
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.
Hi Maritza, so happy to hear it helped! Us physical therapist have to keep going, there’s a lot of patients to treat 😎
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
Excellent April, happy to help!
1973 you were born. 😁😁
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!
Glad it helped Antonio!
Im a road Cyclist and lately im having some issues in the back of my knee and this video really helps
Happy to help!
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.
Great to hear Tanjanika! Avoid the deeper squatting until your popliteus settles down completely. Good luck !
Yes my problem exactly… first i tried to force squatting and knee got worse, now i am letting it heal without forcing flexibillity in the knee and it feels like the knee got better. Tnx for this question and the advice. Great work!!!
You do a great job of explanation!
I injured my right leg sometime ago
while doing a stretch lying face down and doing leg lifts.Since, it is still tight behind my knee. I was and am still extremely flexible however have less
flexibility behind that knee. No trainer or PT tech has mentioned the popliteus muscle.... wondered why? Still having little trouble locating it. Where is your practice located? Thank you! Keep up your good work!
@@gasperzavirsek3628 have you gotten better? I am in the same situation as you
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
Happy to help another fellow tennis player!
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!
You are very welcome Sheila happy to help!
Dude. You hit the nail right on the head. I'm a tennis coach and I've been having this problem for the last 3 years. It's a sharp sudden pain in the back of the left knee and it only happens at certain times during match play. It feels like 2 tendents robb against each other, twisting and a crack in the back of my knee. Your explanation and exercise really helped a lot I had no clue that I could reach the sore spot through the side of my calf muscle. It was a very useful video thank you so much.
Hey Ali, you’re welcome! I was a tennis player back in the day, maybe you could give me some pointers someday 😎
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!
Excellent Shelley, I hope the exercises help!
I didn't have pain with my popliteus muscle but when I kneel or swat I found it painful watching your video and the moment I massaged the muscle I felt immediate relief
Thank you so much
You are very welcome Christine!
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.
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!
Hey Mitch, good to hear! Many people overlook the popliteus as a source of tightness and pain. It's a pretty easy, but powerful fix. Keep me posted and let me know if it keeps helping, good luck!
Literally just fixed my knee. I was limping all day and omg I’m not anymore. I snowboarded yesterday and that’s how I messed it up. Thank you!
Excellent, happy to help!
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!
Excellent, happy to help!
This was really helpful. Thank you so much. I've been feeling this discomfort behind my knee and I just stumbled on your video and tried the stretch and I already feel better. I'll keep doing this until I'm 100%
Excellent Issac, glad to hear that!
OMG, his voice is sooooo therapeutic!! I'm gonna give this a go & see how it goes. I've been in pain with this for 8 months
Happy to help!
Thank you so much for this. I'm getting relief. It made so much more sense seeing where & how the muscle wraps.
Hey Tom, you are very welcome!
The back of my knee was in pain for days unable to squat and pick up things. I saw your video and tried the stretches and an hour later was able to gently squat with significantly less pain! Amazing. I will do it again tomorrow and ease into the squat. Thank you so much ! 💪👍
Glad it helped!
Hi , following a leg day workout with weights, ( deadlifts, squats, lunges, and finishing off with weighted glute hinge ) two days later DOS came in and back of knee and knee cap was painful. I could not walk, and getting up from a seated position was a night mare. Also, I have had a long period ( possibly a year now ) of knee pain flare ups . Recently, I had behind the knee pain after aforementioned workout. I searched you tube for stretches for back of knee pain and came across your video. Amazing , it worked for me. I did exactly what you did, tried massaging, next to the leg bone near the back of knee, did the stretch and immediately felt relieved. Thank you. Highly recommended👏🏽👏🏽👏🏽☺️🏋🏽️
I accidentally found this muscle after having hip and calf tightness for years and this is the first video iv seen on this muscle iv never heard of or new existed, this has helped massively.
Excellent David, happy to help!
Omg this guy is good. I’ve had this tightness forever and had lots of physio ( too much snowboarding) and this is the first time I’ve got an exercise that actually hits that tightness
Awesome, happy to hear it helped!
Tell me y I can’t sleep either that’s y I’m here
This muscle had been troubling me for about a month, I just tried this and got instant relief. THANKYOU THANKYOU THANKYOU!
You are very welcome!
Thank you!! You’re a legend. I had this problem for over 8 weeks and it got better in less than 5 minutes
Excellent, happy to help!
How many sets can I do a day?
@@modoulaminbarry3976 As long as you are not getting sore, you can do it 2-3 times per day. Just make sure your sessions are not too long. If the muscle becomes sore, just back off for a few days. Good luck!
Thank you for your big heart in sharing this secret stretch of the knee. I was so scared of this soreness and pain for months. I feel so much better after watching you..!!!
You are so welcome!
These stretches and massages just helped a ton, I had mystery pain and soreness around the knee and nothing was working until I tried these 👍
Excellent, I’m glad that helped!
Thanks - this hits the nail on the head (so to speak). I cycle a lot but when I hike is when I get this condition. I think having tight hamstrings and quads sets it up. It seems to mostly settle down shortly thereafter, but I'll try this. I appreciate your straightforward explanation without a 20 minute anatomy lesson!
Your welcome Jim, hope it helps!
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...
Thanks for this video! it has helped me get back out and play with my kids. 😉👍🏼
Happy to help Uriel!
This finally relieved the pain on what I couldn’t reach for 3 weeks. Thank you
You’re welcome andrew!
Great video! Explaining the muscle and how it works with the knee, in addition to the massage/stretch was super helpful. I have big/thick calves and this still worked like a charm. Thank you!
Happy to help Christina!
I have been in pain for months and I have consulted a doctor regarding this, but in vain. Thank you for the video. It has been a great help. ❤️
Happy to help !
It worked wonderful. My stiffness gone magically. Thanks a lot.
You're welcome!
I was sad that I could not do a sit & reach without tear-jerking pain behind my knee, I did this stretch and it fixed it immediately!! Thank you so much! I’ll start doing this more so my knee will hurt less and less!
I barely would be able to stretch forward enough to touch 0 inches, but this helped me gain 2 or 3 inches of stretching!! I am super pleased with this video!
Excellent! Happy to help
Thanks so much! Nailed it! Exercising today on a row machine apparently torqued this muscle... which I never knew about until today! So add "rowing" as another way to pull this muscle. That muscle is very much involved in a row motion. Immediately felt relief when I massaged it out. You're a fantastic teacher!
Thanks Andrea, happy to help! Now careful with the rowing machine 😎
Hello and thank you for making this helpful video. As a former member of FDNY, fighting fires took a toll on my knees. Going through surgeries and cortisone treatment and I've seem to run into a problem, and recently developed "water" on my left knee. Had the knee drained last week, and cortisone injection immediately after draining. Went back to orthopedic today, and the doctor told me, I had more fluid in the knee again. No drain today - just another injection of cortisone. The pain and stiffness is keeping me from walking properly. I had the medial meniscus cut last December (2019) - the knee was doing better (not 100%) until about 6 weeks ago. Now my back is out from all the limping around. Pedaling stationary bike for therapy.
This stretch seemed to help so far.
Thanks.
Hello Richard, you may also want to take a look at this video, more of a long term knee exercise program ruclips.net/video/1QWPtma7KHQ/видео.html Good luck, let me know if they help
I’m a ice skater and I need to do a lot of stretching. The back my knees have been hurting every time I stretch so this helped me out
Excellent, happy to help!
Wait I stretch a lot for cheer and the back of my knee has been in so much pain lately ever since I got both of my splits!! Do you have any tips?
@@squishysumo7596 this is the same exact thing for me! I notice it’s especially worse because I don’t spend a lot of time doing active stretches on my hamstrings
This was it. The massage and stretch work awesome. The level of my pain has dramatically lowered. Thank you.
You're so welcome. Happy New Year!
I think this is what was hurting me as well. I play soccer often and I had never felt it before. Definitely going to continue this stretch and massage until the pain goes away! Thank you so much!
Welcome Alexis!
This helped out so much! thank you! i had been dealing with a behind-the-knee leg cramp for 6 hours and this helped me in a matter of minutes!!
You're welcome Jake, happy to help
This is really effective. The explanation is simple and instructions are very clear. It was a tremendous help. Thanks so much!
You're welcome Mike !
That was exactly what I needed! Thank you. I went for a run last night and hobbled home in pain. My son had to get my crutches out for me, lol. I feel a lot better 💕
Glad it helped!
I went on crutches also for that Befund the knee muscle
Behind the knee
I started going for walks a few days ago and it started to hurt . Thank you guys I am not only walking but running now
Awesome, Way to go!
Out of quite a few RUclips clips that explain how to try and massage the popliteus muscle, this one worked! I tried the tips shown here and it gave me quite some relief. Have been experiencing discomfort for well over more than 6 months and was thinking of seeing a PT. Simply curling my leg in and then extending it in a relaxed state causes so much achy and stiffness behind my leg. (This particular leg also has had a surgery on it years ago and I am an active jogger that also does a lot of HIIT workouts). I know I am going to have to do this quite a few times to see more permanent results but it is a start, thank you for sharing your knowledge Ed!
Good morning Amy, I'm happy to hear the exercises may be helpful for your knee pain. Yes, you will need to be consistent with the exercises to maximize your improvements. Keep me posted on your progress, good luck~ Ed
Just started working at Amazon. 3 day today & has to deal w this problem till the end of my shift. THANK YOU THANKYOU SO MUCH BROO perfect clear directions to target this specific pain. Thank u!!
Glad it helped!
I am so thankful to find this. I am 70 years old and have a furniture ministry where I give away donated furniture.
My leg pain has made things very painful. I've been to an orthopedic. First they gave me a shot in my knee for arthritis but it did nothing. I finally convinced them infecting the bursa helped more. Now I'm really struggling with pain behind the knee and the muscles up the back of the thigh and down the calf.
It appears this video is the best I've found to help me with this. I truly don't want to just stop just because I'm old. Surely there's a way!!! Thank you
Hello Carla, no you are not old! Keep moving keep trying to find solutions and I hope the exercises help. Good luck and don’t give up!
This is probably the most accurate diagnoses and (hopefully solution) I have found for my issue!! Thanks :)
You're welcome!
Ed, Thanks for the video. I had a hip replacement in Dec 2021 and was doing great until I "popped" something in the back of my other knee. I couldn't weight bear for almost a week and my GP gave me a cortisone shot, which really didn't do much. Osteoarthritis is apparent but this was different. I found this video about a week ago and this is amazing. I really think this is what it is! We've been traveling in our RV so PT has been via the youtubes. My leg no longer wakes me up and I really am hoping to get back to the hip rehab that has been limited.
Excellent, happy to help!
This is gold. I’ve had this issue for so long from playing sports. Tried calf stretch but it never helped. This is great! Thanks!!
Happy to help Arjun!
Ed your pipliteos videos kept coming up in my YT feed. I regularly go to chiropractor and am having inflammation in both knees and my calves get very tight when walking my dog. Also if not the calves, the bottoms of my feet hurt
I asked my chiro today to check the popliteus muscles, she did and all the tension went put of my knees and calves. Also my left knee would not touch the mattress when I laid down, when I came home I laid down and my leg was straight and the knee touched the mattress. Thank you so much! I have been trying to get rid of inflammation for several years now, I am 71.
That’s excellent to hear, that popliteus muscle can cause all sorts of problems! Stay on top of it because they can sometimes come back, good luck
If you see this than ,I would like to say thank you,it help me much .
I got my pain behind the knee due to biking and last time it really got me after I wash my leg without cooling out my leg first.
This help me .
Glad it helped Alice!
This was amazing!! I have been struggling with this pain and did everything to release my hamstrings and glutes… but to no avail… and now I know why!! Thank u so much!!
Excellent, happy to help!
Wow just wow !!
Went to Kasier explained where hurt
Still no help just the run around
Thank you fr for posting this video
That exactly where it hurts me behind the knee
I personally think it’s from kicking the bag for 20 years
Karate bag
Idk all I know is you showed exactly where my pain is
💞
I hope it helps!
Gr8 instructional video! All leg pains start @ your lower back nerves: sciatic/etc. Proper stretching & exercise techniques will alleviate legs' tightness. Fix the cause first..🤔🤗
Glad you enjoyed it coach!
Would you like to support our channel to help us continue making valued based videos? www.paypal.me/frontrowRUclips Everything helps, thanks!
Do you have more questions? Let’s connect! On line Exercise and Injury consultation scheduleonline.as.me/ExerciseConsultation
I have pain at the back of my knee on the outer side not inner do you kbiw what it is? I also have pain when i hyperextend it and when i bend it . I used to get locked knees when i was younger where icouldnt straighten my leg i would force it straight or sometimes it would just unlock itself
@Mauro Casciato Happy to help, good luck!
P9
@@FrontRowwithEd hello! I’ve tried this and I find it helpful! Thanks a lot. Could this muscle be the reason why I can’t do proper leg straightening or any forward folds! Thnx
@@rabyayosuf2964 Hello Rabya, yes it sure can. Good luck!
Thanks for helping me relieve my back of knee pain🙏
Happy to help!
Man! This has been so super helpful! You really explained this well for the release and strengthening. I have seen colleagues massage it but understanding its purpose and knowing other pertinent information....ahhhhhhh! THANK YOU!
Hey Jon, happy to help. Understanding the underlying mechanism always helps me to understand things better as well Good luck hope you feel better soon
Not all heroes wear capes 🫡
Thanks for sharing this Ed 🎉🎉🎉🎉
Lol, thanks!
My man really out here Savin knees in that quarter zip go off king
Thanks Steffani
THANK YOU! I have had this awful tightness there for years and still have been able to be active but I got tired of what that tightness was and doing Pilates was worried I would actually pull something so doing research I found this.
I am going to do this multiple times a day and see how this goes
Excellent Chelsea, I hope it helps, let me know!
I tried this stretch. It helped. This tightness started after I played in a grass volleyball tournament. I play beach volleyball 3-4 x a week. I had a hip replacement a year a half ago. I don't run anymore due to the hip replacement (ran 13 marathons which caused the hip replacement - no cartilege).
I am assuming you recommend this stretch before and after volleyball. Any other stretches I should try? Exercises that I should do at the gym?
Hello Sue, good to hear the stretching helps. I would continue to stretch before and after volleyball, with the hold times being only about 10 seconds before you play (repeat twice each side) and much longer, 30-35 seconds after you play. As far as additional gym exercises, I would make sure you are strengthening both hips (glutes), especially the one you had replaced and functional exercises like step ups and squats (not lower than about 95 degrees). Good luck, let me know if you have any other questions ~ Ed
Thank you, I now understand that pain behind my knee!
You are so welcome Arlene!
I had recently been getting a lot of pain in the popliteus and these stretches you gave in the video are working fine, i can start to move my leg freely without pain and soon i can return back to playing sports.
Sounds like you are on the right path! Good luck and take it slowly when you go back to your sport
I like your direct and calm delivery and hope this vid may help with a recent knee issue from hill running , Thanks !
Glad it was helpful and thank you!
Bless your heart for this. I was having pain behind my knee and it was after jujitsu. This helped immensely. 😭😭
You're so welcome Jamie!
Thank you so much for this well explained video. Helped me tremendously. 😊
You're very welcome!
I injured my knee 3 years ago and just recently (13 months ago) had knee replacement surgery. Knee feels great however behind my knee is a mess. I thought it was my hamstrings, only after coming upon this video, Im thinking otherwise. I am doing what you demonstrate and have found a very sore area back there. I will give this a try. I am a avid hiker and this has and is bothering me. My ortho surgeon has never addressed this correctly-
I hope it helps, please let me know!
Thank you for this video!! Finally this is I need 👍🏼🙏🏼 feeling discomfort 3mths now.
Glad it was helpful!
Thos was extremely helpful. I started running recently and couldn’t get a good stretch for my knee. Appreciate it
Happy to help!
Thank you so much for this, been struggling with this pain for a few weeks now, getting better as I did the stretch, god bless you
You're so welcome!
This video has changed my life omg
Happy to help Kevin!
Thank you for your amazing advice...
I feel confident my injury is gonna heal
Hey Keith, happy to help.
Sir I run every day and started feeling stiffness while sit cross legged for some time, but this stretch is very effective ,thank you very much
Always welcome Sandeep, good luck
This helped so much, when I squat it hurts so bad since I go Ass to Grass, and this helped so much thankyou
Excellent, good to hear!
I have pain behind my knee when I see your video was helpful thanks a lot
Glad it helped Vijay!
This video just saved my life, you have no idea. Thank you so much
You are very welcome, Erik!
Tremendous. Thank you for sharing your knowledge. I experienced moderate intensity while performing the massage followed by an awesome release. I have seen my primary care doctor and was diagnosed with tendonitis. I didn't agree with it originally but I understood the protocol for a non-specialist. A week ago I was fearing a moderate strain or a chronic issue. However after 7 days of this treatment along with other posterior stretches I feel great. I will continue to do this as I ease back into my KB routine, and not try to push it to high rep swings. Thanks again
Hey Ryan, happy to hear it helped. Easing back in to KB's is a great idea. Good luck!
Oh my God thank you so much. I was waking up from the soreness of the pompeiteous.i do these when I wake up and before bed.so good
You're so welcome! Happy to help
Hi I'm a trainer in Jamaica was demonstrating some hiit moves didn't feel pain attempting banded hip extension .
Tried your palpation and stretches can feel it hit directly where pain is and some relief when walking will continue along with rest and ice
Thanks a whole lot for sharing this info.
You are very welcome! Good to know my videos reach all the way to Jamaica!
Hello, great video 👌
My popliteus left leg muscle seems to be in constant tension and I can’t seem to get it to relax.
No great pain, but I did have swelling all around the knee. Did the usual RICE stuff and the swelling is coming down, but the muscle is still in spasm. Would this indicate something more sinister with the muscle like a rupture or tear?
Or would it have went into spasm to protect the knee?
It’s been tight for about a week now.
Any advice would be great.
Will keep working it, hopefully it will relax soon.
U r a god literally It was paining like hell i was not able to walk I thought I am done with football but I saw your Vedio and it's totally amazing tnx a lot ❤️❤️
Glad I could help Pratik!
I think this is what I have. No pain just occasional stiffness. I sit on a chair or in bed and extend my knee a little and massage that area. It feels like right above the calf. It does work. Sometimes I wrap my knee super tight for 10 minutes and extend and try to lock my knee and just that short time relieves the stiffness almost immediately. At 54 years old I'm just happy it's treatable and I'm not getting old yet. LOL.
Thanks for sharing Mike, looks like you have it figured out!
Mike, you may also be interested in our new project, a membership dedicated to “successful aging” for those over 50. Learn to AGE STRONG, please check out livewell50.com/ Hope to see you there! Best, Ed & Elizabeth
Thank God for your post. I found it and it really hurts😢
Hope it helps!
Thank you! This was extremely helpful! Subscribed for sure!
You are very welcome!
This worked! Such a relief!
Excellent Austin, happy to help!
Really work.. my pain gone.. i use to play tennis and got this pain cause of to much bending my knee thanks bro
No problem 👍 , happy to help Mohd
This is great! Very helpful too. Thanks!
Glad it was helpful!
Thanks for the video. I have been nursing this injury for going on 3 weeks now. I taught human physiology and did emergency medicine foe a lot of years, so I have been waiting till I get back home before seeking someone with different letters behind their name than I do. My biggest issue is the knee locking which is mega painful. Then there is an audible and visible pop as the t\ligaments release and I can then extend my knee. It makes me a little more concerned that my medial meniscus might be involved. That little muscle hurts...a lot more than my chronic back pain, but that is modulated by a HF-10 spinal cord stimulator. Thanks again for the video.
Hello Padre Dave, yes, your medial meniscus could also be involved. I would first work on trying to get the popliteus muscle to relax a bit and see if it has any effect on your functional ability. Hopefully it does and then you can keep working on it. Good luck!
It feels good to stretch it. Thank you so much
You are very welcome Grace!
Thank you Daniel Larusso, you saved me
You’re welcome remember to wax on wax off regularly
I can't believe it has taken this long for me to find the right stretch for this issue. I've seen multiple practitioners for it, and some things have helped (hamstring threading, general stretching), but this is so specific, and it works so well. I only ever experience popliteal pain after walking for 5 or more miles, and I've always wondered how I can do all the other things I do (I work out upwards of 9 hours a week) and have *walking* be the one thing that hurts me. Your detailed explanation has helped me realize that the most likely culprit is kickboxing, which I've been doing 3 - 4x a week for over 15 years. There are several times during a class that I am bouncing on one leg while rotating it in order to throw a round kick with the other leg. Of course it wouldn't necessarily bother me during or after a class because I'm doing it for such short intervals, but over time, I'm sure the damage is being done, and it's going to show up when I'm trying to do any sustained lower body movement. THANK YOU!
Hello Mandy, happy to help. Keep up the kickboxing!
Thank you very well explained. And a great help.
Hey Martin, happy to help Hope you feel better soon !
Thank you!!! This was sooo helpful!!! Perfect explanation!
You are very welcome Susie!
@Front Row with Ed and Elizabeth I'm trying to do research as to why , my right knee is experiencing cramping , stiffness , and sharp pain after I wake up in the morning. If you two could give me , some insight into what's going on with my knee that would be greatly appreciated . Thank Ed and Elizabeth and a beautiful Monday evening.
Good morning Kathryn, thanks for the question. I would try a couple of things that I talk about in these videos ruclips.net/video/7Hg2BmwrTM0/видео.html and ruclips.net/video/1QWPtma7KHQ/видео.html Take a look and let me know if they help, good luck!
Thanks man that sure helps my tennis knee already! I’m gonna keep at it
Great to hear!