Popliteus stretch for knee pain
Вставка
- Опубліковано 27 сер 2024
- www.joryserota.com
Stretch the very small and difficult to access popliteus. Release the back of the knee and activate the Vastus Medialis to bring flexibility and stability to the knee.
I must confess it has to be God that led me to this video. I have been feeling down about the pain behind my knee after my MPFL surgery 6 months ago. I did this just once and it was like my extension came back straight away and it took away the tension from my calf muscles and hamstrings. God bless you. Thank you so much 😭
I have had pain in my popliteus for 4 years and no Doctor or Therapist has ever shown me this. Works exactly as you said it would. God Bless you for making this video.
This stretch worked like a charm! I play soccer and that muscle was extremely tense. I iced it twice with no real effect. The stretch really opened it up and I instantly got a 30% improvement. Thank you!
Juan Carlos Hernández My pleasure!!
Damm I have the same situation I also play soccer and it bothers a lot especially when I try to lift it up. Was it like that to you also?
@@epokwiz3823 yes very much! Good luck recovering!
How much time did it take you to recover. I had the same thing while playing soccer . Pulled it while sprinting. Have been out for 3 weeks now.
@@sanskarraheja5072 A couple of weeks, rest up, ICE, and stretch! Good luck recovering.
I’ve been searching for over a year to find out how to locate and fix this pesky yet persistent pain. I haven’t been able to fully extend my knee and I have pain straightening it after long periods of it being bent. This has help more in one day than everything I’ve done for the past year. Thank you for sharing.
This exercise helped my knee injury a lot! The tension in the back of my knee went away immediatly. I suffered almost a year with this injury and didn't know how to deal with it apart from taking rest. I am able to run without pain now, it's a miracle!
What were your symptoms ? Did you also have a strong tightness behind a knee ?
12 years of intermittent knee pain, multiple physios and MRI scan... no one could find the problem. Had to stop bike racing. Been doing this daily for 3 weeks, and have now started cycling... pain free.
That's awesome. Very glad to hear.
Can’t wait to do the same. It seems that this muscle is neglected in thinking about knee issues, especially on a bike where your foot is stuck in place and the tibia doesn’t get to rotate properly on knee extension.
Dude, you fixed my five years long pain in the knee! I think I can restart running a month later! Thank you so much!
I want to thank you for this video. I get a mysterious pain in the back of my upper calf when I sprint and couldn't figure out what it was. I know it's not hamstring and it's not the gastroc. I tried this stretch and feel 100 times better. Thanks.
My pleasure. Glad to hear it helped!
Very good video. Took me a bit of practice but well worth the effort, a much better stretch than the one my physio recommended and gave me immediate relief. Thank you.
I don't know how to express my thanks for this video. Weeks long of agony and nerve pain is gone. It was all this muscle
Thank you so much , it really work instantly for back knee stiffness and pain.
Just did this after trying everything else to relieve pain and bend my knee. This is GOLD! Immediate relief and range of motion in flexion in my knee within two rounds. Highly recommend!
Thanks a lot jory! Had been suffering from popliteal muscle pain for couple of years now!
I tried this stretch and I have instant relief! Thanks a lot!
Hi Jory, following a leg day work with weights, ( deadlifts, squats, lunges, and finishing off with weighted glute hinge ) two days later DOS came in , knee and back of knee cap was painful. I could not walk, and getting up from a seated position was a night mare. Also, I have had a long period ( possibly a year now ) of knee pain flare ups . But for the first time, recently I had behind the knee pain after aforementioned workout. I searched you tube for stretches for back of knee pain and came across your video. Amazing , it worked for me. I did exactly what you did, using a yoga block and chair, and immediately felt relieved. Thank you. Highly recommended👏🏽👏🏽👏🏽☺️
2 years later, I find this stretch...Thank you brother. 💯💙
Tremendous stretch. Never felt a burn like it, really eased up the tightness in my left knee.
GOD DAMN IT BURNS BUT IT FEELS SO GOOD AFTER
THANK YOU VERY MUCH. the pain was killing me and it slowed me down a lot. I feel a lot less pain more. THANK YOU AGAIN
This helped me almost immediately, thanks so much!
You are amazing! I can not believe the relief I got when doing this exercise. I happened to watch another video similar to yours but it did not help like yours did. I am I incredibly thankful for you sharing this with us!!!! Maybe now I can play pickleball again!
I only tried it once but my leg is feeling better already. I will keep at it on a regular basis and see how it goes. Good video!
Did it work?
Thank you so much!! This worked wonders!!
Thank you so much, i have been sufferinv wigh popliteal muscle pain for a couple of days and this stretch has reversed it.
Is it normal to be extremely sensitive to this stretch. And should you hold the stretch if it is practically painful?
Im not kidding can i support you financially somewhere ? I have been struggling with my knee for 2 years now and this helped so much
Thanks, Jordi. So glad it helped! I actually have a full knee course should you be interested. Feel free to check it out! applied-yoga.teachable.com/p/applied-yoga-mobility-knee-course/?preview=logged_out
This is great! Have had numerous knee injuries and this muscle is so under emphasized. Thanks!
Wow thank you so much for the help! I had this weird sharp pain behin my knee when kneeling on the floor for quiet a while not really been able to locate the pain or any idea what this was. But now i know🙏! You really are a lifesaver! Does it make sense that I also rotate the foot of the injured leg inward to get stretch too.
Awesome stretch, it helped a lot. I tried other stretches for this muscle but this was the most effective and easy to do. Thank you!
many thanks i ve been with injurie more than 2 years i feel better now
Literally just tried this after suddenly having pain behind my right knee two days ago. I've been limping around ever since. After doing this even one time so far, the limping I had is almost completely gone! Thank you!!!
Man, what you taught in this video was a life-saver. The back of my right leg was hurting like a mother every time I went down a flight of stairs. I was compensating by walking down sideways & other ridiculous stuff. I did the stretch like you send and feel immediate improvement. Going to keep doing it. Thank you!
thank you! this helped me immediately :)
hey Jory. thanks for this video, i have had a mysterious light swelling and tightness behind my left knee for 2 years with knee/leg instability (im a badminton player) and all the exercises on leg strengthening and hamstring stretches havent helped. i did this quickly in the loo at work and helped immediately to make my leg feel better at full extension. do you think any exercises should accompany this stretch?
Thanks ! A very good video . tried it only once, the pain is better already .
I was so confused when the back of my knee was hurting after a soccer session. I couldnt quite point if it was my lower hamstring or top calf or directly behind the knee. I just iced it and stayed inactive until i felt find and could run with no pain. I played again and it came back again but not as bad. Im going to do these stretches and test it out again.
How you feeling now it’s been a week for me. I thought my legs were just sore but realized it back of knee
السلام عليكم جميعاً، عن نفسي كان يجيني شد خلف الركبة، بالذات اثناء الصلاه بعد التشهد، عند النهوض وكنت لا استطيع الوقوف بسبب الشد والالم الفضيع، ولله الحمد بعد القيام بالتمرين وحتى اني اشتريت الاسفنجه 😅 والحمدلله فادت معي كملت حالياً تقريبا شهر وشوي، التمرين جدا مفيد. شكراً صاحب الفيديو.❤
Thank you for sharing this , it has been an amazing help
This is exactly what I needed!
Instant pain reliever‼️ highly recommended for soreness behind the knee.
That's brilliant thanks👍
Thank you so much for this video. Instant relief.
Hi Jori, not sure if you're still checking these messages, but quick question: could you say more about "elongating the spine" movement? Its obviously important but not a visible thing in the video format
Hey Just Jxn, Once you place your hands on the chair, instead of rounding the spine try to flatten it and lengthen your torso towards the chair. This will put tension on the back of the knee. You should feel it clearly. Best of luck...
@@JorySerotayoga this stretch is producing the first signs of relief I've had since July. Thank you SO SO much 💕
Thank u so much for this video it worked like a charm
Hello sir, thank you for this video !
It feels good, but i'm having hard time to engage my quadriceps... Any tips about that ?
Thank you again
Many thanks for this awesome stretch! Great description and visuals too!
i dont understand time to ignore legs for the next few months
This helped so much great video
I think this may be my issue! not 100% sure yet but i think it hit the spot .. thank you for the video!!
THANK YOU SO MUCH FOR THIS 🙏😭
Holy crap. You are the man!
i'm 20 years old and i've had chronic knee pain for almost 2 years now. at first i didn't really understand knee injuries or how to do anything about it. i didn't really understand the nature of the knee injury i had too well. the doctor didn't care too much either.
i've tried many things to rid myself of this pain. i've come to think that maybe it has something to do with the popliteus or the plantaris. only problem i'm having now is that it's difficult for me to do this stretch because my muscle flexibility sucks. i'm more than willing to keep on trying though. thanks for the upload.
Hey Austin......There's a lot you can actually do....And since you're only 20, your body still has quite a strong capability to recover. The key is giving it the right information.
I'll be coming out with a DVD towards the end of March on yoga for knee pain. It will probably help you a lot. Feel free to contact me through my website if you have any more questions.
Austin, I could have written the exact same article, only difference is i'm 35. It's very frustrating and the medical proffession in my experience couldn't care less. I too am trying to deal with it myself after about 2 years. This stretch definately relieves it a bit. I'll keep searching for the answer. Worst injury i've ever had. a fractured leg would have been easier!
@@FatFrank88 did you ever get better? I'm having the same issue. Thanks!
@@levinsonl hi Luke. Well, I'm 37 now and unfortunately it hasn't got better. I found out part of it was a torn gasronemius and got multiple injections in it (3 X lignocaine and 1 X steroid and lignocaine) over the space of a year. I kept going back too soon (physio advice) and it kept repairing again. Now it's like a bit of old rope and struggle to walk at times. NHS here in northern Ireland has collapsed and private are happy to take money for scans and treatment but not informative at all and don't really care if u improve lol, as long as u pay. I think issue initially sourced from. A combination of back tightness, desk job and prescription meds that cause muscle tightness. My advice - rest of sore/tight don't push through, little and often gentle exercise, find good medical ppl (there's a lot of quacks with qualifications but crap results), get sorted sooner rather than later and cross ur fingers. Some of its luck with ur body and the ppl who give u advice (and their motivation or lack of it) best of luck!
@@FatFrank88 thanks so much for the reply. Yeah I'm here on UA-cam because the physios I have been to seem to believe in magic. Need to find your own advice sometimes unfortunately
Thank you This work
When I move my feet to the right like you show i wanna cry , i just can't do it .. the pain is so big .. what should i do in this case? Any tips ? Thank you ! It looks like an amazing stretching exercise
No pain, no gain.
Thank you!
Thanks, exactly the stretch I was looking for!
record the video horizontally next time.. it looks more professional ;)
Thank you
Hi there. I have that same tightness near the popliteal muscle/tendon area and tried you stretch today. I will see how it goes! Can you please tell me - do I nees to repeat the exercise on my other leg, for the purpose of making sure I achieve harmony on both sides of my body? Thanks a lot.
+Antoni Dimov, Up to you. We are already imbalanced from side to side so performing the same stretch on each side is often unnecessary. If you feel you have tightness in the back of the other knee, go for it, if not, don't worry.
Whats the reason that this problem keeps coming ?....liked and subbed
Jory....thank you so much mate, i was starting to feel so depressed.....thought I had done serious damage after cycling training as the back of my leg behind my knee had pain which wouldn't go away...., I did this and felt instant relief...should I continue doing this even tho the pain has gone ?
IT WORKS TYSMM
This helps alleviate the pain in the short term. How do I get rid of the pain long term?
great thank you, how many minutes you recommend we should hold this?
he didnt answer you, and I'm no doctor or therapist, but often times growing up coaches and PE instructors agreed and preached the 3 sets or 20 secs. I couldn't imagine holding "stressed" stretch positions for more than a minute at a time each or more than 5 or 6 times at once. For myself as I'm stretching and working on my own rehabiliation I have found that my personal favorite "stretching timer rule" is 3 sets of 30 secs; that way giving yourself an extra 10 secs in case you felt like you didn't get into the most effective position to the stretch you were looking to get/feel. As long as you aren't over doing it all at once I've been told there is nothing wrong with stretching as many times as you feel fit and is recommended that you strive or at least TRY to stretch AT LEAST twice a day, once when you wake up, once before you go to sleep. Also stretch before and after exercises. Wow, that ended up being a lot to type, and I started this whole comment with "I'm not a doctor." >
Does this help pain inside of the knee as well or is more for behind?
Thanks! This is just what i need
This fixed my right knee
Woah man my knees can breathe!
Please I have fat pad or hoffa impingement but I have been walking without straightening my leg fully. Would this be a good exercise or is there a variation to it or something that would help me. Thanks sooo much. I hope you reply I'm desperate.
Hi I'm nervous to try this. I popped the gastroc (Tennis leg) playing soccer last year. had a brutal leg cramp one night last week and then a few days later went to play went soccer and things just popped in my first sprint. re Rehab.. can I swim, ride a bike?
My friend, I am not your doctor and could not possibly answer that question. In general, going slowly and carefully will be better for you. I recommend going to see a PT and following their guidance.
thank you!
I like that! Great description!
How do you extend your back ?
Wtf. Worked like a miracle lol didn't expect that!
Bless you bro 💯
Is this helpful in grade 2 injury of tinder of popliteus also
thanks it works well
Thank youu
Right now both of mine are really sore and tender I can’t even do that stretch without flinching. I just put ice on it for now
Not everyone understands the names of muscles and toes !
Good stuff 👍🏽
Not liking this stretch, feels more sciatic for me anyway
You seem like the guy who would believe vodoo dolls.