I've been trying a foam roller for some time, but was nervous about it. Glad to have you confirm my rolling. By the way, I also tuck a small ball behind the knee and squat with it, rotate back and forth, sometimes even pop my knee...feels sooo good.
I have been battling with this muscle locking up my knee for 2 years now.Most common after I have been driving,standing or sitting for a while.It is really painful and cause alot of discomfort at the back of my knee when I sqaut down.
@@bidoof22 if it is high up near the knee crease more to the outside of your calf it is.I started doing calve raises two to three times a week.The locking up is gone and most of the pain is gone but I still feel it from time tot time we I start sqauting.But it's 95% better
@@dariankrieger4813 did you also use to get the sudden pain while sitting for a while? as for the calf raises, did you do them under load or body weight? and did any other stretches help? or this foam roll exercise
Thanks for your video, it explains the intense tension that I have been experiencing. The other night I experienced a pop behind my knee at the popliteus muscle, the pain was acute. No bruising whatsoever, but some swelling of the knee in general. I am on crutches thinking to give the leg a rest. I will try breaking up the muscle per the video and see if it helps.
I dont mean to be so offtopic but does any of you know of a trick to log back into an Instagram account..? I was stupid forgot the login password. I appreciate any tricks you can give me!
@Kenzo Misael i really appreciate your reply. I got to the site through google and Im waiting for the hacking stuff now. Looks like it's gonna take a while so I will get back to you later with my results.
Thank you so much Dr. Jorden Fairly .... I am going to purchase a foam rollee. Is it possible for this injury to occur in a 60+ year old non-athlete? I was tested for suspected DVT, which was negative, but remember the pain occurred sometime after walking down a very steep hill and slightly turning my knees. The pain you describe sounds exactly what I am experiencing and becomes even worse when my knee is flexed at a 45 degree angle or more for an extended period of time, such as when I sit.
I’m 71 and I believe I got this from putting 2 pillows under my legs while in bed. My PT therapist told me to sit and do a leg extension hold for 5 seconds x 15. It helps !
My name is Sam .i am feeling rear knee pain from last month i dont know why .. i did some cycling and my left knee from back suddenly hurting so much .. i am unable to stand and walk also for one day ... still i have feel enough pain at the point .. what to do which exercise would be better .. can you help me for the same .. specially in morning its very tough for me to stand .. even i sit 15 min at a same place and when i stand feeling pain at rear side of my knee joint .. i am 29 now and so much worried .. please help
Yesterday I started having this pain as well it's on the back of my right knee. I can't walk and it's hard to stand. I can stretch my leg but slowly. I thought it was a Charley Horse at first but it's been 18hours. Are you better now? What did you do if you are.
Barb Fountain hi barb! it completely depends on what is going on with you. If it is from your popliteus, I would do this, make sure you are trying to improve inward mobility of your tibia (the main lower leg bone) try to limit movements where your knee is completely locked out. And be your own judge whether you are doing something that will just make it somewhat sore vs causing more injury
Hello Jordan. I just started watching your video and have a question. My pain as I am looking down at my knee is on the left side behind my knee not my right side. Is this still part of the same issue. I also notice my calf is tight and hurts when I foam roll to firmly. Should I continue to treat this as a popliteus problem with calf and hamstring tightness or because my pain is on my left side behind my knee it is something else? Thank you for your help as this is really driving me crazy at this point.
I’ve been feeling pain in the back of my knee for about 5 weeks now and It has been very uncomfortable, I am not sure exactly if it is the popliteus muscle or something else but I don’t know how to get rid of it
Svetlana Leonova It can be helpful make sure to be careful I would recommend doing it lightly and notice if it feels improved if you notice numbness that doesn’t go away or an increase in pain or swelling I would stop
I have problems sitting on my left knee the right knee can properly bend and I have full weight on my ankles but if I try I bend my left knee i have to curve my back backwards I can’t sit on my knee and lean forward into the knee , anyway this technique had a unlocked more comfortable knee bending experience after this technique!
Make sure to engage the hands and forearms, you can think about squeezing your fingers into the ground so you are using the muscles instead of directly pushing downward pressure
If I roll it smack in the center of my leg, it seems like I am hitting a nerve and it is really sensitive, I dont knowmif I should do it more or just avoid that spot.
Hello Doc. Watching you from Saudi Arabia. Is it okay if i have my indoor cycling and do the sitted leg extension on a machine . Caused i noticed a mild pain beside my knee .. Please advise. Thank you
Am on my stomach and my knee cap moved out of place and have to carefully and slowly move ,to move it back into place , what can be done to prevent this ?, it’s painful if I only move to fast and it jumps out and Bam pain and heated as well😩
Ive got this pain in my right knee for a long time. The pain occurred when I was playing volleybal and I over stretched it. I didn't do the fysio workouts, I don't know why I did that. No I'm still feeling that I can not bend my knee to the fullest. It is also in my left knee right now and nothing happened :( what should I do? Is it still possible after all this time to get rid of this in my knees? Is it possible to bend my knees again just like I did before this happened?
Esther Penning de Vries I believe it is still possible to help get out of knee pain I would start with doing this on both sides and see my single leg good morning for sciatica video
I'm not really sure what I'm doing to be honest but I did the thumb thing and it kinda hurts less but I still have a tingling feeling when I stretch my leg up and down and I'm afraid I'm making it worse
If I have discomfort straightening the leg after it’s been flexed and externally rotated from the hip is the pain coming from the popliteal, plantaris, or is it hamstring tendonitis? The rolling did seem to help.
I can't bend my knee like you in the video, i am also in pain when i play football and hiking on the mountains. I thought that it was hamstring fracture but i did everything without good results.. So, i want to know if popliteus muscle has the problem and how to deal with it.
Is this a common injury from sprinting in a straight line by chance? That's how I tweaked mine 6 weeks ago. Warmed up and it was on the 6th sprint. Thanks for the technique!
Thank you Dr. Jordan for the tips. I just saw this video and continue to subscribe to your channel. I started to feel pain in my knees and back of my knees. so I will try to do like in this video. hope it helps me a lot..
yesterday the doctor say to me that i have a popliteus trap and he tells me that i will can't do run more 45 minutes it is a very very sad news to learn this for a mid distance runner. But today i find your video i don't know if it can works for me but you give me hope. PS: sorry for my english i am french
@@DK-gl3ih Many things happened since the last 6 months. I have stoped the middle distance and i became a sprinter because my trainer tells me to change because he found much faster than enduring. So i started to sprint and i got hurt (periostitis) and my calves harden very quickly when i run. My legs and my veins are painful sometime after training so i think i gonna do the operation for the popliteus trap you know my life now XD.
Mahesh Jayanth You can I would just be very careful not to bruise or irritate the tissues too much for that sensitive open area I like a broader surface
Hey Doc, Quick Q, how often should one use the foam roll? everyday, right after a run? and how about the thumbs stretch? it works wonders for me, but im not sure how long should i hold and how often should i do it?
I would hold until you feel it is "looser" you just want to feel a change. I would do some gentle rolling each day if you are currently experiencing a lot of tension
I started having pain in the back of my knee and i though it was due to over exercising, I've had multiple knee surgerys i was afraid i was going to have to go through another one 😪
LeslysBeauty Depends on the surgery but could be more due to lack of mobility of the joints surrounding your knee after surgery, scar tissue and tightening of the surrounding muscles
@@dr.jordanfairley2068 Omg thank you for replying! And well ive had a few the first one was a total knee reconstruction and i had my tendons on the side of my knee reinforced with that surgery then the 2nd one they had to go in and remove scar tissue, the recent one i tore part of my meniscus and they went in with a arthroscopic surgery. I still stay active and all i just started getting this sudden pain that radiates to my feet and my toes.
G Mata It can be helpful make sure to be careful I would recommend doing it lightly and notice if it feels improved if you notice numbness that doesn’t go away or an increase in pain or swelling I would stop
I would recommend until you notice a change. This may be 30 seconds you stand up, bend, notice an improvement. It may be 5 minutes before you notice a change
Hi Davide I believe if it hurts more with running up hill that would most likely be the hamstring insertion or insertion. Typically the popliteus is more with unlocking the knee when it an extended / straight position... saying this, the calf and hamstring insertions are basically in the same place as the popliteus
@@dr.jordanfairley2068 I have a strain in the high calf ehi le i gas running/walking on a steep track. After 4 weeks and 3 short running sessions on a flag road where I was running fine,, when I was running uphill I still injuried in the same point. Maybe could be the high gastrocnemious, maybe popliteus, the pain is just behind the knee.
I'm going to a physio for a knee pain due to a tight popliteus and YES my knee clicks or pops sometimes going up stairs esp if my heel is over the edge of the step or if I squat down a bit it pops... its not pleasant.
Hi Dr Jordan. I can stretch my leg fully with no complaints, can walk normal, but it is only when I run and when I want to run quicker (i.e. lengthening my stride), or up/down hill where the back of the knee (I imagine the popliteus) starts to pull & ache with every stride, but I can still run as long as its an easy pace. Would you recommend this foam roll stretch for me & would you recommend I completely stop running or as it appears to be a mild strain just take it easy? I'm seeing a physio shortly about it too!
@@harryclayton3339 Good news, I got it sorted. After seeing a physio, they discovered my hamstring was the issue, not the actual popliteus. The physio did some deep tissue massage across my whole hamstring, which solved the problem initially but for me to solve the problem on my own when it reoccurs, she gave me a spiky massage ball to use. So when I feel it coming on I now sit on a hard flat surface (desk or table), keep my back upright and lean slightly forward with legs dangling below, meanwhile position the spiky massage ball under the hamstring and then slowly straighten my leg out as far as I can, usually not that far as it is difficult. I then reposition the ball across different areas of my hamstring and spend 5-10 minutes total. This little exercise has solved the issue for me!!
@@ankitsobti6792 Good news, I got it sorted. After seeing a physio, they discovered my hamstring was the issue, not the actual popliteus. The physio did some deep tissue massage across my whole hamstring, which solved the problem initially but for me to solve the problem on my own when it reoccurs, she gave me a spiky massage ball to use. So when I feel it coming on I now sit on a hard flat surface (desk or table), keep my back upright and lean slightly forward with legs dangling below, meanwhile position the spiky massage ball under the hamstring and then slowly straighten my leg out as far as I can, usually not that far as it is difficult. I then reposition the ball across different areas of my hamstring and spend 5-10 minutes total. This little exercise has solved the issue for me!!
@@jacobclark1412 Thanks Jacob i will give that a go! ive tried alot of different stretches of the popliteus but nothing has worked so far so could be the same problem as my hamstring is tight also. Cant really see a physio now with all this going on so thats a great help thanks !
Omg. I have been trying to figure this out for days. As a 65 year old, raw vegan , yogi, I was shocked when this seemed to come out of nowhere. Thank you so much, it feels better already!