Popliteus Injury - Strengthening for Tendinopathy | Tim Keeley | Physio REHAB
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- Опубліковано 27 сер 2024
- Popliteus injuries can come on sudden and be very tricky to rehabilitate as well as be detrimental to someone who is a runner, sprinter or sportsperson. Usually these happen in sprinting movements where there is a biomechanical course to blame.
In my daughters case it’s overpronation of the foot from an old ankle sprain, and to be honest a lack of sub-optimal hip stability and extra rotation strength. This leads to excessive crashing in of the knee and an overuse type strain of the popliteus trying to stabilize the knee and externally rotate.
I have put together 4 exercises to help with popliteus injuries from muscle strengthening to knee stabilization, as well as addressing biochemical causes.
1. Reverse Heel Taps (band)
2. Single Leg Deadlift (lateral band).
3. One Leg Band Squats
4. Medial Arch Lifts
For fully detailed knee rehab program head to Physiorehab.com
For the loop bands and theratubing bands in the video go to shop.physiorehab.com
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I never comment on videos, but I’ve finally found out why my knee has been giving me so much grief for the past 6months! I’m an ultra marathon runner and this is the one thing holding me back and straight away with these exercises I feel the pain. You legend!
Glad it helped!
I never comment but this video is the best I’ve seen on coming back from this injury ❤🙏
I actually tore my popliteus and my gastrocnemius at the same time. In 2021 they both still bother me. I am a group fitness instructor and personal trainer. When I got diagnosed with SLE I was allergic to lots of the medications so they treated me with tons of prednisone and cortisone injections. Finally I started refusing it. I wasn't even working out yet I literally bent over and they both snapped. I drove myself to ER. And told them the Orthopedics didn't believe me. I demanded an MRI and it confirmed it. He was offended that I knew I wasn't trying to tell him his job. I wasn't excepting that he doubted. I have a high threshold for pain. Because I am allergic to pain meds exercise is my happy place. But my Lupus has been very bad lately for some reason they are both feeling off. This video is right on time. Thank you
Hope it helps! 😄
@@physiorehab thank you
Next time try to work out just up to 85% and add 5% more every month. You get more result in one year if you do the math.
great video. Too many popliteus videos only focusing on loosening the muscle, but not addressing the cause
After a surgery, my knee was not really working for 1.5y. Swelling after some exercise, cracking in the back when extending, hurting when fully bend. I felt like I had a „ball” on the back of my knee, closer to the center. Did a couple of leg curls you presented (first drill) and it helped tremendously - just like that. Now I can really work on my knee to get back on track also doing the rest of the proposed exercises (as consulted with physio - the problem also might be in ankle as well as to weak glutes). Many thanks for saving my knee! 🎉
Everything about this video was so helpful, I needed the exact treatment you gave your daughter for nearly the same reason, exacerbated by jumping excessively off one leg without warming up. I’ve been strengthening my ankle and glutes/hips but wasn’t seeing any improvement in my arch, the last exercise was the missing link I needed! Thank you, you’re an amazing dad and amazing physiotherapist!
Thanks! 😄
Best explanation of how the biomechanics of my weakened recently replaced hip, actually affected my popliteus, as I injured it by running a mere few kilometers, three days in a row, about five months out from my hip replacement surgery (was an avid runner before). Thanks, Tim!..I suppose I gotta keep working on strengthening those glute muscles even more.
This is an excellent video. Perfect explanation of the pathology and how to deal with it effectively, just what I needed. Thanks for your help!
Glad it was helpful!
Thank you. Definitely my problem. Your explanation is very clear. This will help me. Thank you, thank you, thank you.
My Popliteus injury has been hanging out for a while now. Longer than I would like. Glad I’ve come across your exercises and aside from releasing it I’m going to get on to strengthening it with your great tips. Cheers
Best video on this topic. Thank you!
Love that last exercise! Thanks for sharing. I’ve got a patient with tib post injury, will definitely try that.
👍
this is great information; thank you so much for sharing it with us all on the internet!
Amazing Video's and great in depth explanation with understandable language.
Glad you liked it!
Thanks for this video mate. Not only brilliant to have some exercises to do but I finally understand what most likely caused the injury and better understand the actual function of the popliteus. Much appreciated 🙏❤️
glad it helped!
A ton of information in a very concise and eloquent matter. if there is one thing I have learned from your videos is to be intentional with my exercises (and don’t overcook it 😂) Great stuff!!
Awesome, thank you!
Amazing ! Thank you so much for this video!!
Thanks for this info. I went sprinting today and had pain behind my knee.
Another fab demonstration, thank you. 👍
😄
@@physiorehabI’ve been wearing brooks and been giving ortho insole that haven’t been customized yet. I wear them during warehouse shift what should I do NOT WEAR INSOLES UNTIL CUSTIMIZED FITTED OR IS THE SHOE CREATING INBALANCE ??
Thank you for this super informative video! Will definately be trying those 4 excersices!
Excellent video and info! I have excessive pronation in my left foot from an old posterior tibialis injury and I suspect I strained my popliteus and LCL during Jiu-jitsu. Thanks again for the rehab ideas!
I think this is what I’ve injured. I have hyper mobility in my ankles, so they lean inwards. I over trained doing jump rope and my left knee hurts at the back and to the side. My right leg seems to be stronger so I think the imbalance and the rotation of the ankle is what did it. I will try these to strengthen it! Thank you
I will try this with my Patients in Germany! Thanks!!!
Idk but this video is so helpful, that it got me emotional n I feel like crying lol physical therapist like ur self are in a different level thank u lol
Thank you very much for this! Very helpful
You're very welcome!
Love this. Thanks Tim.
Thank you for this great video. Definitely earned my subscription.
thank you!
Great summary!
thanks!
My question: i feel it swollen and tender. Not injured enough to limit movement but certainly uncomfortable. Should I start these maneuvers now? Or just RICE for until it feels normal and then start with this?
I'm understanding from what you say that it's good to start while injured as long as the pain isn't sharp. So I'll give it a shot and pay attention to my body when I try these. Thanks!
Daughter was diagnosed with this after MRI, but her pain is mostly in the front of the knee. Is this common and would these exercises still work?
You can certainly give it a try and see how she responds
And if you feel sharp pain while doing any of these would you suggest to rest more or walk etc before trying again as you could be making it worse? Or to power through it? I understand it's on a case by case basis but generally what would you say?
I wouldn’t push into pain with rehab for this
I would be thrilled for a response to my question here. I have a history on meniscectomy to my left medial meniscus, with a post surgery MRI that showed posterior horn oblique signals. I’ve rehabbed to almost full strength, always some discomfort in the joint. I recently went for a hike, on the downhill my knee hurt exactly the same way you described the popliteal muscle strain. BUT then you said it almost felt similar to that. What do you think it is? My doc can’t figure it out
Well I would have to assess that
10/10!
So basically we need to strenghten gluteus muscle and balance?
Thanks. I have been brushing my top tube for awhile now with pain in back of knee making it too painful to stand up on pedals for hills/sprints. Tell ortho and PT it is this but not believed. Instead had cartilage removed and now jelly shots. Can footpads in shoes help???
How many sets and reps?