Back of Knee Pain

Pain behind the knee is common in runners and cyclists. We talk the “what and why” and how to fix this type of injury.

The Issue

The popliteus muscle is the culprit of this pain. When the knee is in full extension; the femur slightly medially rotates on the tibia to lock the knee joint in place. Popliteus is often referred to as the “key” to unlocking the knee since it begins knee flexion by laterally rotating the femur on the tibia. We often have a runners or cyclists come in to the office with pain behind the knee. This pain diminishes with activity but hurts more after activity is over, we look to the popliteus.

For runners, this is typically caused from over striding. When runners over stride, the kinetic chain is stressed causing the hip to drop slightly and the knee to become hyperextended. This repeated over a long run causes the popliteus to become stressed.

For cyclists, it is important to start with a good bike fit. One thing to look for is bottoming out on pedel stroke. This will result in popliteus strain.

The Stretch

If you are suffering from this pain, a good stretch for treating this pain is simple. When sitting in a chair, extend out the leg that is injured. Slowly reach down with your injury leg straight and place hands on your shin. Hold for 30 seconds and return to sitting position.

At PMST we don’t just stop there. We will also address your structural and functions issues and external causes. We will help you find the SOURCE of the problem!