How to Release Your POPLITEUS for KNEE PAIN with Dr Jordan Fairley
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- Опубликовано: 7 мар 2018
- How to release your politeus muscle to help fix knee pain. Dr. Jordan Fairley shares an easy way to assess your popliteus muscle while you are running to see if it is the main cause of your knee pain...
then how to release the tight muscle to help relieve the pain.
Popliteus release at 1:58
The POPLITEUS is a small muscle on the backside of your knee above the calf, this muscle helps to externally rotate your tibia as you start to bend your knee.
If you over-stride or over-extend your knee while running your popliteus might be becoming strained.
Saying this, there are many causes of knee pain, and knee pain can present itself in many different areas. This is one possible cause.
If you would like help assessing your knee please let me know!
DR JORDAN FAIRLEY - See all of my available online programs - www.drjordanfairley.com
THE SOURCE CHIROPRACTIC
OAKLAND CA 
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This is frightening ... I’ve been in PT for 8 months 2 times a week ... and you just fixed a problem that’s interfering with everything with a short video. I’m stunned. Keep up the good work.
ruth burke that’s great to hear, sometimes it just takes some very specific attention to areas that cause common problems. Keep
It up
I have been going through the same problem!! 9 months of PT 2 times a week. Frustrated and cranky!
Seriously I watch a lot of videos not expecting instant results but this was instantaneous
so I work in armed forces...I don't feel pain when run or ruck March..but when I do full squat..on back of knee it's like burn feeling..and knee is swollen..
still don't know what's wrong..gotta give that a try
Thank you so much. Your video was more helpful than MRIs, visits to doctor's offices, etc.
I tried all kinds of things but I never tried pushing on that muscle and you showed me how to do it and it gave me some relief now I'm going to do it every hour😂.
I've been hobbling for about 3 weeks now after a short downhill trail run. Could not figure out what happened to my knee. This video was very helpful!
Very well said, enjoyed that
This completely worked for me! Thank you! Pain free now
Answer to prayer! Earlier today I had a freak knee thing happen just as you describe here, I was upset in pain, and I said my prayer. Tonight God led me to this video through searching for treatment, and it worked. I am no longer in pain. I can walk and bend normally. Amazing! It should feel good that your help and expertise are God’s answer to my prayer today! Praising the Lord Almighty! And thank you too for posting such helpful information.
Thank you for the video.
What a helpful vid bro thanks
Omg. Literally felt the pain at the back of my knee disappear. Thank you so much! Greetings from Singapore.
Very helpful! Thanks!
Currently in PT for this very issue. I will try this.
Thank you for this insightful video, Dr Fairley, my doctors were not patient enough to explain to me but your video did!
Happy to hear !!
Thanks Dr nice information 👍
Great tips. I strained mine in a pickleball game yesterday and your release instantly helped, almost eradicated the pain. Much appreciated.
Changed everything. Thanks Dr Jordan Fairley! My old popliteus injury reaggravated and the PTs either didn't believe me, or didn't know how to treat it. You saved me from future visits, and a knee brace I was wearing.
They arent listening to the patient. My orthopod, I describe 'Behind the knee,' dx? You guessed it. Full knee replacement. Wat a crock. This is helping a lot, tho.
what an explanation. i got the same thing. lets see if your suggestion helps or not! thanks.
Thank you so much sir u are great
OMG I love you bro. I did it soon as the video ended omg it freakin worked. You are a lifesaver. I was about to give in and set a doc appointment after a few days of extreme pain especially after getting out of bed. Man I’m subscribing now
Thats so good to hear!
i had meniscus repair and now popliteus is damaged . Soreness and non stop clicking knee. After 6 doctors had a tendon sheath injection in tendon and doc says it's popliteus. Now he doesn't want to do surgery. i'm stuck with what to do . Absolute nightmare .
Thank you
I love you man. I'm glad i found this video. I was suffering from this pain for a couple months now. And it was getting worse after i played football every week. Also in the gym i had struggles lifting weight. With this video its really helping me getting rid of the pain and hopefully i will recover 100% as soon as possible.
these exercises worked for me🙏👍👈. I also do the Bakers Cyst exercises 🙏. I just love chiropractors they think outside the box they're really good Texas many of my illnesses and problems I've had with my joints that's my main doctor doesn't know 1/10 about how much my chiropractor knows
Solved my knee pain instantly. Thanks a lot!
Kundai Dube that’s so awesome 😎
I think this is what I have and I figured out what to do to loosen that area which is what you suggested. Sometimes I wrap my knee super tight especially under the knee and do stretching like extending my leg and even walking around and after about 10 minutes I unwrap and the tightness eases up.
Release Poplidius! Great tip, thanks Doc :)
I am a trainer , felt excruciating pain in lateral posterior portion of knee , could not even put weight on the foot , was so worried , I tried your technique and I am at least now able to walk and put weight on the leg.
Thank you so much may God bless you .
Quintessential1000 great to hear hope it continues to help. I have some other knee pain videos as well which may be of benefit
Quintessential1000 great to hear hope it continues to help. I have some other knee pain videos as well which may be of benefit
Ohh helll man it solved the pain in seconds oh god man you are awesome sir
Thank you so much! I had some problem with my knee this morning, but after I tried this technique it completely disappeared. Thank you again!
Kevin that’s so good to hear!
Felt pain everytime I lifted my leg when lying down(like in a leg raise) this helped quite a bit
Wow, three days of pain solved with a four min video. Thanks!
Phelicea that’s amazing! So good to hear this helped you.
Please let me know if you have any other requests
My pain started on medial area then to the popliteus. I am a cyclist and don't walk anywhere much. Your massage certainly relieved the pain.
That’s great to hear
I had acl reconstruction and have successfully been able to play soccer again, I was having pain in the back of the knee and was afraid it had something to do with my acl. Thankfully after researching I found out it was my popliteus muscle and this video relieved my pain, thank you!
Wow so happy to hear this has helped you! Please let me know if you have any other Requests
I have just the same problem at the moment. ACL reconstruction and playing soccer
@@MultiPeaceone did it affect your flexion? I cant get my heel to bum or sit on my bum with knees bent because of the pain behind the knee. Im struggling to actually release it as shown in this video. 😢
Wooow ive been having this issue!
Thank you so much
Gregor Fortune you’re welcome hope it helps
It definitely did it released automatically. I recently started running, this was perfect 👌 wonder video and clear explanation 😇👍🙏
Last week my popliteal tendon tear a bit , can i do the same treatment as this vids ?
Exactly what I am looking for! I have been regularly running and finished a marathon three weeks ago. Following the distance run, I did short active recovery runs and also have been walking. Pain started to build behind the knee and I didn't know why. I waited a day before trying to run again, but the pain was so bad after running 2miles, I slowly limped home.
My girlfriend told me to stop running and so, its been a week since I ran and I'm getting really sad staying home and everytime I walk, it hurts. I thought time would heal. Today, I looked into the issue and found this video.
Thank you again!
Eric Chu great to hear from you hope it helps
Was the problem solved.
@@dr.jordanfairley2068 Hi Doctor, I’ve been experiencing knee pain and I’m not sure the cause of it. I’ve been doing yoga at home but nothing that felt like it strained me. So one day my right knee locked. And after some time it opened again. The next day I started feeling pain on both knees, and now it’s pain on the back of my knees , calves and thighs(at the back). 😖based in Shanghai right now, lockdown is so crazy I can’t go to see a doctor. Please advice.
Fine it's working
I've knee pain since several months, and after seeing this, I think I found what's the problem :o thank you very very much, Sir! In October 2017 I increased an ACL injury during a football game, and since then, I've never played a minute on a normal way, without pain... This is for me the beginning of a brand new start without knee pain, I hope :) Thank you very much, and I'm staying at this channel for all of your videos! Have a nice day! Best regards from Belgium.
seeing this now for some reason. hope its still helped!
Thanks so much 4 ur helpful video...
U fixed my knee in 15 seconds or less and the information on the causes... Thanks a lot! 🔥🙏🔥
That’s amazing. Congratulations
Yes, it sure was doctor! Thank u endlessly for ur video & help! 😊🙏✨
I wish it worked for me. I will keep trying.
Great video Dr. Jordan!! thankyou.. I am wondering what massage I can do as I have a very painful knee with a popliteal cyst :(:( Here in Canada orthos will not drain the cyst and say only way to get rid of the cyst is to have a knee replacement( and I do not want that.
Is there a massage you can recommend that I can do to release the synovial fluid from the fossa? Thanking you in advance
Hey have a stiff left knee after longwalks or legworkout or just standing still for some time, fhysios and dr dont find anything can it be this?
wow that made my knee feel so much better. i have grade 2 knee sprain with a partial tear of the popliteus. this helped alot thanks
sina kl that’s so good to hear! Thank you for sharing
Thank you so much sir I was searching for the same from last one and half year please pray for me my pain should vanish
sharmila sharma yes! My pleasure I hope
It helps
Dr. Jordan Fairley thank you Sit
Thank you Sir
I was playing haky sac at work while wearing steel toe boots. Ball went wayward so I tried to save it by reaching way way out forward and to side with my right leg. My left leg was supporting me. It was bent at knee and I was up on my toes. Then I heard a sound, and leg buckled. Landed on my butt, with left ankle now sticking out and backward to left side. So my left knee is injured for sure. But won't be until July that I get my MRI. I have the most trouble when I try to extend my leg fully straight. It feels like it locks before I can do that. I'm just wondering if maybe I did not injured acl or miniscus like they assume. Maybe it's the popliteus???? How can I maybe tell??...
What are the best exercises to strengthen this area or is surgery mandatory?
Wow it works a bit
Thanks this helped a lot , I couldn't stand on my feet befor but after this I can , but the pain is still there 🤭
Keep it up hopefully it will continue to improve
Hello Dr. Ive been having pain on the back of my knee, hamstring area and on my lower leg. Can i try this stretch and is it posible because of this pain it runs thru my lower leg as well? Thank you!!!
Thank you. I had pain in my knee after play football and with this tecnique I get better.
Thats so good to hear this is helping!
My God... It worked with me immediately.... I was checking many vids to solve this nagging pain.... Thanks Doc.... By the way can you post vids about fixing knees problems?
that's so good to hear! what else would you like to see regarding the knee?
@@dr.jordanfairley2068..... Can you post about patela tendonites or torn meniscus rehab?
I hope you see this but I've had this issue for a while. I just want to know if I am understanding this correctly because I have this pain that I am going to do my best to explain. When I run after about a mile I cant flex my knee anymore without pain and the pain is on the posterior lateral side of my knee. Is this an appropriate release for that pain?
I have a pain in that place over 2 months when I do squats and when I straighten up I can't straighten my leg there is something like breaker and when I press that place then I straighten easily. Also my knee is cracking and I feel a slight pain in the biceps femoris. What should i do?
This works for a few hours but the pain just comes back. It’s been 6 weeks now. It comes and goes seemingly randomly.
I’m having chiro and physio. I’m not recovering 😩
I went from running Ironmans to not being able to run a mile. I think this is my problem. Should I just keep doing this and hamstring stretches you think? How long do you think it’s takes for popliteus tendentius to heal on average? Thanks! Great channel I subbed
Cory Kehoe I feel you Cory! At a point I believe hip and ankle mobility with single leg strengthening would be more beneficial than hamstring stretching. Tendinitis would typically take 3-8 weeks to heal if the stressor is removed.
But keep doing the exercises from time to time! Mine is acting up again..😭
Does that muscle cause crepitus as well?
I can't figure out how to do this. I put my thumbs under the knee and try to push and I flex the leg, but I can barely keep my thumbs where they need to be, and don't feel any pain like your described. Do you have any tips or alternate angles?
Sir what if you feel pain lifting the leg should you still do it. Omg this is scary and painful I think I should attempt this if I want to heal this I’m an athlete btw.
Exactly my problem. Not from running I did some thing wrong with bands at the gym yesterday.
Mr05chuck was this helpful?
I have been massaging throughout the day and it has helped a lot. In fact I might have the same problem in my other knee. Walking much better. I think it happened using resistance bands while doing clam shell leg exercises.
Thank you very much. Might go get a real good massage.
My pain is strictly in the ligament and confirmed by my sports doctor. No symptoms in the muscle, and do not find any popliteus muscle pain when trying this. This has been the most frustrating injury I have dealt with in over 30 years of trail running.
Sir my knee pain popliuts back Plz solution give me Plz Plz I am 400 m runner in India
Found out my politeus is a little messed up, if I continue to perform this method, will it continue to get better and feel better when I run?
Cory Smith hi cory! Sorry to hear about your knee, to be honest it is very hard to say if it will continue to help your knee feel better without an evaluation of your knee. Everyone is different and there are many causes of knee pain. I certainly don’t think this would hurt. So you could continue to try this, I would also have someone evaluate your knee, pelvis, hip and foot; and biomechanics as you walk, run and squat. As they are all contributors to knee pain.
I've had knee pain for months now and I just tried this and it seems to be working.
That’s great to hear Daniel
It didnt fix the problem but 100% released the lock up momentarily. Nice trick
Imagine there are layers of what is going on... glad this provides some help
@@dr.jordanfairley2068 thanks mate
Rotate in the opposite direction??
I can't find it
Good information and helpful. It would have been more helpful if you would have been wearing
shorts and the camera a little more focused on your leg. The black pants on the black exam table made it difficult to visualize the treatment. Thanks
J Price great feedback, you’re absolutely right
I agree. Need to redo the video
I think this might be my problem. I fell this past year 3times on my knees. I was going up and down stairs to help my husband who had quad repair surgery. I would over extend my knee when going down the stairs. Then started having sharp pain behind my knee when I would try and staighten my leg and front in the same location you mentioned. I have been hobbling around and feel my muscle at the top of my calf getting tight. Tomorrow I go for PT. Wondering if they will say it's the popliteus??
id be interested in hearing their opinion of the knee pain. There could be a few things going on since you had the 3 falls. I imagine a combination of this, having the alignment of your tibia and femur checked, as well as strengthening your hamstrings would be helpful
Dr. Jordan Fairley , I have an isolated torn pcl and was told that the popliteus picks up the slack for that. This helps to release it. Thank you. My hamstring however, I keep re injuring it, I think because the tibia gets out of line and shifts back.Is there a way to realign it myself and anything I can do as a precautionary to keep hamstring healthy?
I thought it internally rotates the tibia when bending from full knee extension. Not out... I Could be wrong tho. Thanks for the video.
yes that is correct. is that not what i said? I'll need to rewatch
I got confused too.
What do you mean exactly , when you say 'release' ?
a relaxation of the contracted muscle fibers.
Can the popliteus ever cause your knee to lock? This sounds kinda like my problem! Sometimes my knee locks when I put weight on it in and bend it from an extended position. I have to then extend it again and it visibly and audibly clunks back into place medially.
Ellie S yes I can. Does the clunk happen on the backside, medial portion or deep inside ?
@@dr.jordanfairley2068 please can you help me. My popletius muscle is locking my knee if I fold it over 90 degrees. For instance if I slide my foot under the chair I am sitting on, I won't be able to straighten the leg. The pull in this spasm comes from the back of the knee, above and below the knee area (upper calf and lower thigh) and then this makes it very painful to wall until this locking is released. Will this exercise help? The spasm may go in a day or stay for weeks as some manoeuvre releases my knee but not sure which one as I guess diff moves at diff times release it please help.me I am so tired.
I suffer from behind the knee pain and lateral condyle bone pain. When I bend it hurts not when I extend it out straight. The outer lateral side hurts.
gladtidings4all it could be the result of a Tight IT Band or a posterior fixated fibula.
I’d start by trying to loosen your IT band by rolling the lateral quad and upper lateral calf
As well as find some strategies to strengthen and stabilize your pelvis
The pain is no joke, I fell from trail running, training has been horrible if this is not properly stretched. I use a medicine ball to get this released.
thanks for reaching out did the medicine ball help?
It’s crazy how much this hurts
David Odinigwe make sure its not bruised or hurts more the next day.
Popliteus medially, not laterally, rotates the tibia.
Correct
I can’t seem to get my muscle to bend straight without excruciating pain, it’s simply not physically possible. This makes no difference to me and I’m bed bound
EMF Jamie it may be something other than just a tight popliteus then.
I would rather you use shorts so we can see what part of the knee you are talking or pointing
press up and down? What? Shorts would help, a diagram, something.
You’re right.
I push up as if you’re trying to touch the back of the knee cap. Google the popliteus muscle
WHAT THE FUCK IT HURTS SO MUCH LESSER
definitely gonna try this! and omg he's so hot.
Edmund Liang awesome, let me know how it goes?! Or if you have questions
or tooFAT.
First you need to buy new socks
Those ones are long gone! haha
No, not useful at all, sorry
S N Smith there are many causes of knee pain, hope you find answers
@@dr.jordanfairley2068 Yeah, it appears so. And doctors and physiotherapists seem to differ in a lot of things leaving the patient confused.