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Exercises For Back of Knee Pain
Body Part:
Knee
Equipment:
Midi & Mini Foam Rollers The Stretching Strap
Level:
Beginner
4-Minute Exercises for Back of Knee Pain
Our knees are the largest, most complex joints in our bodies. Because these giant joints are essential to our mobility, our knees get more than their fair share of use – which leaves them prone to injury and pain. Although it’s more common to experience pain at the front of the knee (patelllofmoral pain syndrome), it can occur at the back.
The back of your knee is called the popliteal fossa. Also referred to as the hough or knee pit, this diamond-shaped hollow is filled with fat and bound by muscles and fascia. (Fascia is a connective tissue that covers the bones, muscles, and tendons and helps with mobility.) The back of your knee is a very dynamic area; many nerves and vessels pass through the popliteal fossa en route from the thigh to the leg.
Signs that you are experiencing pain at the back of your knee include:
- a burning, sharp, or dull sensation,
- pain when you bend or put weight on your knee,
- the back of your knee feels warm to the touch,
- your knee is swollen, red, or deformed,
- popping or locking.
In some cases, you may feel pain at the back of your knee, but it’s actually coming from the front of your knee or spine. This is what’s known as referred pain.
Causes of posterior knee pain include:
- tight muscles and fascia,
- a torn meniscus,
- injured hamstrings or ligaments,
- Baker’s cyst/ popliteal cysts* (fluid-filled sacs that manifests as a small bumps at the back of the knee),
- Osteoarthritis.
*People with Baker’s cysts usually have another condition as well. Research shows that Baker’s cysts rarely appear alone, commonly occurring with meniscus tears, osteoarthritis, and rheumatoid arthritis.1)
Whether the cause of your posterior knee pain is tight muscles and fascia, Osteoarthritis, or an injury, our 2-step routine can help. Targeting the back and front of your knees, these exercises help reduce pain, lubricate your knee joint, and maintain or restore your knees’ range of motion. Follow along with Roland Liebscher-Bracht in the video, or check out the exercise instructions below. All you need are our Stretching Strap, mini and midi foam rollers.
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Take me to the store.Knee Exercises
Exercise 1: Popliteal Fossa Stretch
For this exercise, you’ll need the mini foam roller and Stretching Strap.
- Sit on the floor with your legs straight in front of you.
- Place the Stretching Strap around the ball of the foot of your affected leg.
- Lock your knee and place the mini foam roller under your heel.
- With your back straight, pull the Stretching Strap towards you until you feel a stretch along your calf muscle into the hollow of your knee.
- Intensify the stretch by leaning forward and pulling the Stretching Strap closer to you. Aim for a stretch intensity that’s challenging. You should feel a strong sensation but still be able to breathe easily.
- Check to make sure that your back is straight.
- Hold for 2 to 2.5 minutes.
- Slowly come out of the stretch and finish.
- Repeat on the other leg if necessary.
Exercise 2: Calf & Knee Stretch
For this exercise, you’ll need our midi foam roller and Stretching Strap.
- Lie on your stomach, bend your affected leg back and keep your other leg straight.
- Place the midi foam roller under your bent knee and the Stretching Strap around your forefoot.
- Press your groin into the floor and pull the Stretching Strap so that you slowly bend your knee.
- You’ll feel a stretch from the top of your groin down the front of your thigh muscles.
- Pull the Stretching Strap closer to increase the intensity of your stretch.
- If you are very flexible you can pull your foot towards you with your hands.
- Make sure to keep your groin against the floor.
- Hold the stretch for 2 to 2.5 minutes.
- Slowly straighten your leg and leave the position.
- Repeat on the other knee if necessary.
For the Best Results:
Put yourself on a routine. Exercise 6 days a week for 3 weeks. When the pain at the back of your knee begins to subside and your flexibility increases, adjust your exercise frequency as you see fit.
Sources & Studies
- ↑1 Herman, A. M., & Marzo, J. M. (2014). Popliteal cysts: a current review. Orthopedics, 37(8), e678–e684. https://doi.org/10.3928/01477447-20140728-52.
The Best Exercises and Tips Against Knee Pain
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