How To Fix Back Of Knee Pain - Stretches And Exercises
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- Опубліковано 29 лис 2023
- Eliminate pain and tightness behind your knee with these effective stretches and exercises! The best home treatment to fix back of knee pain and help you to feel better fast. Presented by a doctor of physical therapy to give you the best exercises for the most pain relief.
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🔗 LINK TO DR JARED’S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamro...
🔗 LINK TO DR JARED’S STRETCH OUT STRAP: urlgeni.us/amzn/stretchoutstrap
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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WHAT CAUSES PAIN IN THE BACK OF THE KNEE?
Pain in the back of the knee can be caused by many things. A baker’s cyst in the joint capsule, a torn meniscus, and arthritis can all contribute to pain behind the knee. But the most common causes are issues with the muscles (the hamstrings, calves, and popliteus), the tendons (of the same muscles just mentioned) and the posterior joint capsule (the structure that “houses” the joint and its fluid).
WHY DO I HAVE PAIN BEHIND MY KNEE?
Most posterior knee pain is an inflammatory response to strain. If there’s something wrong with the joint surfaces (arthritis or meniscus pain) you can feel it in the back of your knee or if the tendons of the muscles are inflamed (tendinitis) then you could feel it as well.
HOW TO FIX BACK OF KNEE PAIN
Luckily the right treatment, stretches, and exercises can help to alleviate this pain now and even fix it in the long term.
The goal of this video is to present some ideas of exercises and stretches that have been known to alleviate knee pain.
BEST EXERCISES FOR KNEE PAIN
Massage/Mobilization
Seated Calf Stretch
Standing Hamstring Stretch
Gastrocnemius Stretch
Hamstring Curls
Heel Raises
Single-Leg Deadlift
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🔗 HOW TO STRETCH TIGHT HAMSTRINGS: • How To Stretch Tight H...
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Did you try the exercises in this video? Did they help you? COMMENT your experience below and be sure to SHARE with someone you think will benefit from watching this! If your knee pain is behind your kneecap check out this video: ua-cam.com/video/kLKHZgu_czI/v-deo.html If your hamstrings are tight you might want to check this one out: ua-cam.com/video/2SdMmx_sLNc/v-deo.html Thanks for watching! 🙏🏼
i have same issue in my right lag, and my left is not working properly, b'coz of i m a disable person from my left lag, i feel due to my whole walking & standing working system is on right lag, due to left leg is not working properly, will it work or is there any exercises for me, will u please reply me on this. this could be helpful for my kind of disable person too
please really i m in lot of pain
This works like magic and immediately! I have suffered for several weeks and now I’m relieved!
Oh, great to hear!
Hey, you got permanent relief? Pls pls reply...🙏I have this problem since 6months..and now I am seeing this video
Me too😊
How did you developed pain?@@focus1007
I’m suffering pain for about 6weeks now I’m going to do this I hope this works for me too 😢.
I’m really glad you went over foam rolling the posterior leg on this video because soft tissue mobilization can be so helpful for getting rid of stiffness and pain behind the knee. For people that maybe have a harder time getting on the ground I also like performing this on a box so they can sit with a lacrosse ball placing pressure through their hamstrings for release! Thanks for the informative video!
I cannot believe this worked! This is just day 2 and already I feel like I can resume my daily hikes. Thank you so much!
You're so welcome!
These treatments help a lot. Thank you.
Thank you so much sir ....i want more videos like this for back knee problem ...
Simple and to the point
Thank you❤
Thanks. This helps me a lot as I suffer from this , a lot.
I love finding your videos.
So glad you showed with foam roller since I have one thanks to you!! Need to try all of this for a pain I’ve been dealing with for a few months . Think I keep reinjuring! Thank you for this video!!
I have a triathlon in 3 hours u really saved me man!
Great job sir
For massage, my pt had me use a rolling pin because the foam roll was too painful. For calf raise, he had me sit with 2# weight on my knee (steadied by my hands), alternating leg after each set.
This sounds like something I can do and definitely will do. I will be back in a couple of days to let you know if my back knee joint pain is gone or at least less traumatized.
Ty for the vids
Thank you so much! I love your channel. Blessings gor you and your family snd patients.
Appreciate your support!
God bless you. Instantly felt better after preforming the first stretch
So great to hear and happy to help!
It really works❤❤❤
I’ve stopped my squats trying to rest the back of my knee. So tender when I get up to even walk! Doing this now with you 😊
Excellent. Thank you.
You're very welcome, @bluwtrgypsy! I hope they help you! Thanks for commenting.
Thanks 🙏 for the video and the easy step by step instructions 👏
You’re welcome 😊
Thanks for sharing your video. Take care.
Thanks for watching!
Last night, I did each of these stretches and exercises as recommended. Woke up to significantly less pain in the back of my knee. So grateful, this is exactly what I needed. Thank you! 🙏
My pleasure!
thank you for putting up quality content that is real and helpful without charging a dime. im subbed
Thanks for the sub!
Excellent exercises that I'm going to try and I thank you so much for explaining it so well
You're so welcome!
Very informative, thank you for the information.
Glad it was helpful!
Wow! This really worked on the first try! Thank you!!
You're welcome!
tks sir
Thank you so much😍 it works
You're welcome!
Thank you so much. I couldn't walk well this morning because of nerve pain behind my knee. So I did your exercises and the pain is gone. I can't believe it. Thank you so much.
You're so welcome!
As an athlete, I appreciate you ❤
Thank you so much, i was struggling for 4 days and i tried all stretching exercises , nothing worked but the foam roller, it worked like a magic
Glad it helped!
Thank you so much! My back knee pain had been bothering me for so long but after the rolling massage, I felt the relief instantly! BTW, I use the massage roller and I felt so good!
Wonderful news! So happy to help!
I’m doing leg curl then my left back knee is sharp pain. I have this symptom for a long time. Should roller massage can relief it? I’m so suffering 😢
Thanx Doc 🙏🏽 Instant knee pain relief. My problem is I never use the foam roller post workout & now my 53 yr old body is telling me I'm an idiot! Your channel,
is always my "go to" whenever I have issues like this. Thank you for your generosity & sharing your wisdom & knowledge with the universe! Wish you nothing but continued success with your online presence & everything else! ❤️👍🏽💯
You are so welcome!
Thanks so much. 3 months of pain basically gone in a week.
Greatly appreciated.
You're welcome!
Pretty sure i have this issue caused from an untreated torn meniscus a few years ago. I had a burning flappy feeling deep in the joint but was unable to get medical attention so i took it easier at work and rehabed it myself. I never took a day off for it even though the pain was very bad at first. I now have the ability to sit in a deep squat for extended periods, bear crawl around for my carpet job, and carry heavy things up and down steps but have constant clicking, soreness, and tightness behind the knee near the outer tendon. The knee pops when i bend it past 90 degrees but it always gets me back up. I can jump but running isn't something I can do at a whim any old day. But did go backpacking weighted on trails for a few hours the other day. I feel like I'm about 80 percent recovered without surgery or medicine. I'll have to try some of these excercises and see if it gets me any closer to 100.
Great video, best wishes
Thank you! You too!
Thank you so much ur awesome.
You are so welcome!
Nice 👍
I get pain behind left knee after walking and/or standing for a while. Upon awakening in morning, I’m fine, no pain. Will these exercises help that? I have osteoarthritis of my left hip. My left knee probably has it too. Thank you!!
Thank you thank you soo much. Im 20years and i had this problem after playing so many football matches and i was out injured like 7weeks now im feeling good now
You are so welcome!
I'm a skater, and today I went to squat down to ollie and I must have squatted past my knee's limit because the back of my knee immediately hurt and continued to hurt every time I squatted down. My stretching routine includes these already, so when I got done with them my knee felt wayyyy better. Video was definitely helpful to let me know what exactly caused it
That is awesome!
Going to try this for sure!! 🔥🙏🏼 can tightness behind the knee make your knee pop while walking. My right knee feels like it caves in and pops all the time.
How’s your knee now? I’m going to try this in 2hrs been having a stiff knee too at the back
Thankyou sir
You are welcome!
Hi, 2:51 great site and great exercises! Do you have any specific exercises or advice for relieving or improving problems due to Bakers cyst ?
You are an angel ❤😮
I’m 6 weeks post total left knee replacement and I’m getting a painful pop in the back of my knee. Feels like I pulled a muscle. I’m so hopeful these exercises will alleviate this pain. Thanks so much!
Fingers crossed!
When I do the seated hamstring stretch I get a feeling of cut circulation in my foot any ideas on what it might be a pinched nerve maybe?
Thank you so much ❤❤❤❤ I have a football game soon and you saved me
Glad I could help!
Do you have tmj or jaw suggestions
I have the same pain behind the knee, the muscle. I wonder if not cause of l5-s1 fusion
Mine feels like the top of my calf right under my knee can Dr Jared help me get a name for this? Or anyone else? cant seem to find anything specific for what I think is an overextended knee injury ? That’s the best thing I’ve come up with so far.
Can I do this? 2 months post op acl surgery harsmtring graft
This is great. I have problems with the popliteus and it makes the hamstring curl painful on the R leg. It hurts even kneeling and putting in weight on the knee. Can you do a video about that or direct me to the vid that would help.
Would a massage roller stick work
Thank you so much. It really helped! I tried only for 2 days, now the back of my knee pain is gone! 😊
Great news! You are so welcome!
some doctors say to roll only in one direction ? thank you !
been nailing downs on my knees at work. Since then, my knees have been blocked. I can't go upstairs and downstairs is so painful.? Today I watched your video. I will give it a try tomorrow. 😊
You got this!
Thank you so much dear .i Was crying due this pain . it's had been four days suffering this pain .but after this exercise magically it disappeare.i am surprised.dont know how to say thank you 🙏♥️
But again it's paining 😢
@@NotNetilics Is it gone?
Hi, I have popliteal tendinosis, PCL sprain and ACL tear what shoul be the best therapy for me ??
nice video
Thanks so much!
I'll have to try these as I just started a second job and I'm doing about 20k steps a day now and behind my left knee is really sore by the end of the night
I hope they help you out!
Hello doc, new subscriber and thanks for the great content. Question about the knee pain I am experiencing (it's 2 separate pains). So I train kickboxing and consider myself active person. The first pain I have been experiencing is if I try to open my hips as in a side split type of position and stretch as deep as I can go, I get a pain on my left knee in the lateral area and I can feel it also in an area on my lower shin (very odd).
Second pain is when I am sitting in complete flexion position like I am sitting on my shins and a flex down to sit my butt on my calves, in this position I get a sharp pain in the back of knee. Any ideas what this might be?
Thanks in advance!
even I am practicing martial arts, I have the second pain @GainGangCapital. I get pain only when I squat and sit on my calf. Hi doc how can we solve this?
Can I use this exercise after Acl surgery ? I feel pain behind kne like in this video.
got nailed a few days ago in a soccer match by a guy and its been hurting hopfully this helps
Same reason I'm here😮💨
I have tremendous pain under knee . Even I cannot walk . I can do all exercise except foam roller exercise. I have just started. THANKS
Best of luck!
I’m gonna try this today, been suffering for 2 weeks now and stopped my daily 90 minutes walk
I hope it helps!
Did it help?
@@servantofthetruth8203 : the pain is 80 percent gone
😒It is very sad that a completely new video is not available with the automatic translator ...
However, I am sure that we could get great and useful advice.😀
Topical cream helps me get to sleep thanks 👍
Great suggestion, @giftedplanksify! I hope the things in this video help you, and thanks for commenting!
i have same issue in my right lag, and my left is not working properly, b'coz of i m a disable person from my left lag, i feel due to my whole walking & standing working system is on right lag, due to left leg is not working properly, will it work or is there any exercises for me, will u please reply me on this. this could be helpful for my kind of disable person too
please really i m in lot of pain
Is this normal if you had a lateral meniscus repair? I am 7 months post op
So the pain can come from tight glutes and hamstrings?
How about get rid of back upper leg muscle pain, hardness and stressful ? 😑🙏🏻
That's hamstring muscle i believe
Gonna try this i’ll be back
I have a lot of calf pain in one leg.
I went skiing and I hurt my right leg and I’m nervous of straightening it out and bending my knee it feels almost a pain/ uncomfortable feeling
Recently started having back of the knee pain and now i cant walk for long periods. Only just started running again amd now i have to stop, which is annoying. Ill see if these stretches work and let you know 👍
I hope they help you out!
Hi even I'm facing same problem as you. Did you do the exercise & pain is relieved?
Hi u can do right knee cap pop video please
If i torn my medial meniscus is it logical to have pain in the back of the knee?
Can i use rice method
Excellent. Just what I need to get all of that tension. Hot/cold shower, and everyone should feel prime!
So glad you enjoyed it and found it helpful!
💖❤️💖🙏❤️💖❤️
For anyone wondering a 28fl oz Gatorade bottle works wonders just a little loud
I prefer Powerade...🤓
Having this pain for the second time, first time I thought it was a DVT, so shat myself and guzzled some aspirin quick! 😂
Now it’s back, so think I’ve hyperextended the knee somehow 🙄
Start from the glute work your way down to the boot
The back of my knee hurts suddenly and then goes away
What can it be please answer😢????
My upper leg hurts cuz of mt soccer practice and games
💪🏋️♂️
I got tackled in soccer 😢
I’m going to be a icon😢
I'm surprised you don't mention knee flossing.
ગુજરાતી માં બોલો ની
Holy crap. Immediate releaf!
So glad it helped!
💪🏋️♂️
💪🏋️♂️
Thank you so much, @Achraf70002! I hope these things help you, and thanks for commenting!