How To Fix Back Of Knee Pain - Stretches And Exercises
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- Опубликовано: 28 сен 2024
- 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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🔗 LINK TO DR JARED’S FOAM ROLLER: urlgeni.us/amz...
🔗 LINK TO DR JARED’S STRETCH OUT STRAP: urlgeni.us/amz...
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: urlgeni.us/amz...
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amz...
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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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Did you try the exercises in this video? Did they help you? COMMENT your experience below and be sure to SHARE with someone you think will benefit from watching this! If your knee pain is behind your kneecap check out this video: ruclips.net/video/kLKHZgu_czI/видео.html If your hamstrings are tight you might want to check this one out: ruclips.net/video/2SdMmx_sLNc/видео.html Thanks for watching! 🙏🏼
i have same issue in my right lag, and my left is not working properly, b'coz of i m a disable person from my left lag, i feel due to my whole walking & standing working system is on right lag, due to left leg is not working properly, will it work or is there any exercises for me, will u please reply me on this. this could be helpful for my kind of disable person too
please really i m in lot of pain
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!
You're so welcome!
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!
This works like magic and immediately! I have suffered for several weeks and now I’m relieved!
Oh, great to hear!
Hey, you got permanent relief? Pls pls reply...🙏I have this problem since 6months..and now I am seeing this video
Me too😊
How did you developed pain?@@focus1007
I’m suffering pain for about 6weeks now I’m going to do this I hope this works for me too 😢.
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
Glad it helped!
I have a triathlon in 3 hours u really saved me man!
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.
Simple and to the point
Thanks. This helps me a lot as I suffer from this , a lot.
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!!
Thank you so much! I love your channel. Blessings gor you and your family snd patients.
Appreciate your support!
I get pain behind left knee after walking and/or standing for a while. Upon awakening in morning, I’m fine, no pain. Will these exercises help that? I have osteoarthritis of my left hip. My left knee probably has it too. Thank you!!
I love finding your videos.
Thank you❤
You earned a subscription
You deserve a medal for this
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! ❤️👍🏽💯
You are so welcome!
First run through of these amd already feel,some relief thank ypu so much
Awesome news!
thank you, i will be doing some of those exercises and see if it will help back of my knees.
Best of luck!
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
You are so welcome!
Thank you so much. I couldn't walk well this morning because of nerve pain behind my knee. So I did your exercises and the pain is gone. I can't believe it. Thank you so much.
You're so welcome!
Can you do the seated calf stretches while sitting on the floor, bending the other leg?
Immediately felt relief. Will keep trying and see
thank you for putting up quality content that is real and helpful without charging a dime. im subbed
Thanks for the sub!
Pretty sure i have this issue caused from an untreated torn meniscus a few years ago. I had a burning flappy feeling deep in the joint but was unable to get medical attention so i took it easier at work and rehabed it myself. I never took a day off for it even though the pain was very bad at first. I now have the ability to sit in a deep squat for extended periods, bear crawl around for my carpet job, and carry heavy things up and down steps but have constant clicking, soreness, and tightness behind the knee near the outer tendon. The knee pops when i bend it past 90 degrees but it always gets me back up. I can jump but running isn't something I can do at a whim any old day. But did go backpacking weighted on trails for a few hours the other day. I feel like I'm about 80 percent recovered without surgery or medicine. I'll have to try some of these excercises and see if it gets me any closer to 100.
When I do the seated hamstring stretch I get a feeling of cut circulation in my foot any ideas on what it might be a pinched nerve maybe?
Mine feels like the top of my calf right under my knee can Dr Jared help me get a name for this? Or anyone else? cant seem to find anything specific for what I think is an overextended knee injury ? That’s the best thing I’ve come up with so far.
It really works❤❤❤
do you have to do the exercises forever tho to keep the pain away? or will it go away all together?
Thank you so much. It really helped! I tried only for 2 days, now the back of my knee pain is gone! 😊
Great news! You are so welcome!
Going to try this for sure!! 🔥🙏🏼 can tightness behind the knee make your knee pop while walking. My right knee feels like it caves in and pops all the time.
How’s your knee now? I’m going to try this in 2hrs been having a stiff knee too at the back
tks sir
I did sprints, and box jumps, depth jumps, standing long jumps into tuck jumps and weighted junp squats. I warmed down and streched alot. Then a few hours later at home i got the pain on the back of my right kness.
I hope these exercises help you feel better!
@@toneandtighten thanks i hope so too
This is great. I have problems with the popliteus and it makes the hamstring curl painful on the R leg. It hurts even kneeling and putting in weight on the knee. Can you do a video about that or direct me to the vid that would help.
I'll have to try these as I just started a second job and I'm doing about 20k steps a day now and behind my left knee is really sore by the end of the night
I hope they help you out!
got nailed a few days ago in a soccer match by a guy and its been hurting hopfully this helps
Same reason I'm here😮💨
been nailing downs on my knees at work. Since then, my knees have been blocked. I can't go upstairs and downstairs is so painful.? Today I watched your video. I will give it a try tomorrow. 😊
You got this!
Can I use this exercise after Acl surgery ? I feel pain behind kne like in this video.
Thank you so much ur awesome.
You are so welcome!
some doctors say to roll only in one direction ? thank you !
Thank you so much ❤❤❤❤ I have a football game soon and you saved me
Glad I could help!
I hurt this place after failing a pistol squat, thankfully this video exists!
I'm a skater, and today I went to squat down to ollie and I must have squatted past my knee's limit because the back of my knee immediately hurt and continued to hurt every time I squatted down. My stretching routine includes these already, so when I got done with them my knee felt wayyyy better. Video was definitely helpful to let me know what exactly caused it
That is awesome!
dude i skate too and i'm 28 and i burned my back knee out on the mini ramp just pumping none stop for 2 hours doing stalls and it's been 9 weeks and i still fee pain and anytime i bend to ollie or pump it lights it right up and hurts it again when i try to pump but i just found this video and desperate to use my knee again. has your pain disappeared? how's it going?
i think my cartilage may be warn down and google says it doesn't grow back so idk if anything is going to help
These treatments help a lot. Thank you.
How about get rid of back upper leg muscle pain, hardness and stressful ? 😑🙏🏻
That's hamstring muscle i believe
Is this normal if you had a lateral meniscus repair? I am 7 months post op
i have same issue in my right lag, and my left is not working properly, b'coz of i m a disable person from my left lag, i feel due to my whole walking & standing working system is on right lag, due to left leg is not working properly, will it work or is there any exercises for me, will u please reply me on this. this could be helpful for my kind of disable person too
please really i m in lot of pain
If i torn my medial meniscus is it logical to have pain in the back of the knee?
Thankyou sir
You are welcome!
Do you have tmj or jaw suggestions
Please show these exercises with the leg partially bent due to pain not allowing to bend more than half way.
You might want to go get your knee checked, I had a torn miniscus and ACL
Nice 👍
Gonna try this i’ll be back
Are you magician or something?
The back of my knee hurts suddenly and then goes away
What can it be please answer😢????
Hi u can do right knee cap pop video please
Start from the glute work your way down to the boot
Having this pain for the second time, first time I thought it was a DVT, so shat myself and guzzled some aspirin quick! 😂
Now it’s back, so think I’ve hyperextended the knee somehow 🙄
The pain only occurs when I deep knee bend.
My upper leg hurts cuz of mt soccer practice and games
Nope, I have absolutely no upper body strength to foam roll my glutes/hamstrings like that. What I did manage to do was pull my own underwear down, which was …unexpected… 😬
💖❤️💖🙏❤️💖❤️
💪🏋️♂️
ગુજરાતી માં બોલો ની
I cured mine in a different way. Got on the couch for the night, ate a large pizza and drank beer while simultaneously watching movies. Next day whole body felt great including behind the knees.
Not helpful, my hamstrings and triceps are strong and stretched enough. My problem is 17 years of inflammatory arthritis.
Great you know your problem !
Thank you so much sir ....i want more videos like this for back knee problem ...
God bless you. Instantly felt better after preforming the first stretch
So great to hear and happy to help!
Thank you so much this works so well😊
Helpful video bas caption hindi me karna padta
I'm scared wondering if I'd have to do surgery
I have a lot of calf pain in one leg.
I have been tight hamstrings and behind knee pain on the right side since 9 months now. Stopped working out due to that, couldn’t even bend the leg. Lost a lot of muscle and strength
Wow! This really worked on the first try! Thank you!!
You're welcome!
That 2nd ex really helped just after doing thanks❤
I'm so glad!
@@toneandtighten btw how much time it will take to recover completely?
If you have same pain best way massage is best home remedies
Tens machine bis best way some time Ur muscle going to week
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! 🙏
My pleasure!
what if when doin the curls the muscle cramps up
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 😊
Excellent exercises that I'm going to try and I thank you so much for explaining it so well
You're so welcome!
I have tremendous pain under knee . Even I cannot walk . I can do all exercise except foam roller exercise. I have just started. THANKS
Best of luck!
As an athlete, I appreciate you ❤
Hello doc, new subscriber and thanks for the great content. Question about the knee pain I am experiencing (it's 2 separate pains). So I train kickboxing and consider myself active person. The first pain I have been experiencing is if I try to open my hips as in a side split type of position and stretch as deep as I can go, I get a pain on my left knee in the lateral area and I can feel it also in an area on my lower shin (very odd).
Second pain is when I am sitting in complete flexion position like I am sitting on my shins and a flex down to sit my butt on my calves, in this position I get a sharp pain in the back of knee. Any ideas what this might be?
Thanks in advance!
even I am practicing martial arts, I have the second pain @GainGangCapital. I get pain only when I squat and sit on my calf. Hi doc how can we solve this?
Leg toe pain video I need
Recently started having back of the knee pain and now i cant walk for long periods. Only just started running again amd now i have to stop, which is annoying. Ill see if these stretches work and let you know 👍
I hope they help you out!
Hi even I'm facing same problem as you. Did you do the exercise & pain is relieved?
There's one important thing you don't mention in the potential causes. Lack of mobility in the hips and in the ankles and also lack of stability in the painful leg. The pain in the knee is where the pain is but not the root cause. So one other potential cause would be someone doing squats with hips/ankles/stability issues.
I’m gonna try this today, been suffering for 2 weeks now and stopped my daily 90 minutes walk
I hope it helps!
Did it help?
@@servantofthetruth8203 : the pain is 80 percent gone
Great job sir
I need to try these tools to help my legs and knees when i work 10+ hours walking alot on concrete behind my legs kill me Mostly after a weeks work on the weekends id have to lay in bed for Saturday and sunday just to make it somewhat bearable to work another week while limping for 10 hours not able to fully extend my knee as normal
😒It is very sad that a completely new video is not available with the automatic translator ...
However, I am sure that we could get great and useful advice.😀
My toe was bent and its paining not break but paining
From a last 19 days
In theory, couldn't the foam roller damage the popliteus muscle / tendon more due to the weight / pressure being applied?
Do you drag your heel if you can't straighten you leg for the first exercise?
I have the same pain behind the knee, the muscle. I wonder if not cause of l5-s1 fusion
It pops or clicks every time I stretch it out
As long as there is no pain associated with it, it is okay!
I went skiing and I hurt my right leg and I’m nervous of straightening it out and bending my knee it feels almost a pain/ uncomfortable feeling
Hi, 2:51 great site and great exercises! Do you have any specific exercises or advice for relieving or improving problems due to Bakers cyst ?
Thank you so much! My back knee pain had been bothering me for so long but after the rolling massage, I felt the relief instantly! BTW, I use the massage roller and I felt so good!
Wonderful news! So happy to help!
I’m doing leg curl then my left back knee is sharp pain. I have this symptom for a long time. Should roller massage can relief it? I’m so suffering 😢
So the pain can come from tight glutes and hamstrings?
I'm surprised you don't mention knee flossing.
I got tackled in soccer 😢
I’m going to be a icon😢