How To Fix Back Of Knee Pain - Stretches And Exercises

Рет қаралды 185,877

7 ай бұрын

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 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
💬 Did you try the knee pain exercises in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
🔗 FIX PAIN BEHIND YOUR KNEECAP: • Fix Knee Cap Pain FAST...
🔗 10 EXERCISES TO INCREASE KNEE STRENGTH: • 10 Exercises To Increa...
🔗 HOW TO STRETCH TIGHT HAMSTRINGS: • How To Stretch Tight H...
🔗 HOW TO STRETCH TIGHT CALVES: • Fix Tight Calves! [Bes...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Пікірлер: 136

@toneandtighten 6 ай бұрын

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: kzfaq.info/get/bejne/obJ7e72Y2sXHqn0.html If your hamstrings are tight you might want to check this one out: kzfaq.info/get/bejne/aLmUgNCpxNmwfpc.html Thanks for watching! 🙏🏼

@BhaveshKalathia Ай бұрын

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

@salamatumambula6407 6 ай бұрын

This works like magic and immediately! I have suffered for several weeks and now I’m relieved!

@toneandtighten 6 ай бұрын

Oh, great to hear!

@focus1007 4 ай бұрын

Hey, you got permanent relief? Pls pls reply...🙏I have this problem since 6months..and now I am seeing this video

@danielkos795 4 ай бұрын

Me too😊

@pratikpanchal0095 2 ай бұрын

How did you developed pain?@@focus1007

@anigaledan8996 Ай бұрын

I’m suffering pain for about 6weeks now I’m going to do this I hope this works for me too 😢.

@MovewithDrMike 6 ай бұрын

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!

@user-ig9vc5rq5q 4 ай бұрын

These treatments help a lot. Thank you.

@Angiehere-1 4 ай бұрын

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!

@toneandtighten 4 ай бұрын

You're so welcome!

@meirperetz4540 29 күн бұрын

Simple and to the point

@Straawwwbb 4 ай бұрын

Thank you❤

@pujaranidas973 5 ай бұрын

Thank you so much sir ....i want more videos like this for back knee problem ...

@annefernando5183 5 ай бұрын

Thanks. This helps me a lot as I suffer from this , a lot.

@ijazulhaq654 3 ай бұрын

Great job sir

@claudiaveronicavillarreal894 2 ай бұрын

I love finding your videos.

@itaykaminski3483 Ай бұрын

I have a triathlon in 3 hours u really saved me man!

@margaretjongebloed5888 2 ай бұрын

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!!

@sivadasanpillai6885 Ай бұрын

tks sir

@libertytalaid8745 Ай бұрын

It really works❤❤❤

@claudiaveronicavillarreal894 Ай бұрын

Thank you so much! I love your channel. Blessings gor you and your family snd patients.

@toneandtighten Ай бұрын

Appreciate your support!

@Juliocarlosmb Ай бұрын

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

@DaisyG33 Ай бұрын

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.

@bluwtrgypsy 6 ай бұрын

Excellent. Thank you.

@toneandtighten 6 ай бұрын

You're very welcome, @bluwtrgypsy! I hope they help you! Thanks for commenting.

@JuanRojo-bv7jm 4 ай бұрын

Thanks for sharing your video. Take care.

@toneandtighten 4 ай бұрын

Thanks for watching!

@extrariceplease 11 күн бұрын

thank you for putting up quality content that is real and helpful without charging a dime. im subbed

@toneandtighten 10 күн бұрын

Thanks for the sub!

@AussieRoos 2 ай бұрын

Thanks 🙏 for the video and the easy step by step instructions 👏

@toneandtighten 2 ай бұрын

You’re welcome 😊

@simmersonwheels7724 3 күн бұрын

Thanks so much. 3 months of pain basically gone in a week. Greatly appreciated.

@toneandtighten 3 күн бұрын

You're welcome!

@adeeter29 7 күн бұрын

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 😊

@temdasarah 5 ай бұрын

God bless you. Instantly felt better after preforming the first stretch

@toneandtighten 5 ай бұрын

So great to hear and happy to help!

@dreamin100 4 ай бұрын

Very informative, thank you for the information.

@toneandtighten 4 ай бұрын

Glad it was helpful!

@amirbhatti4294 5 ай бұрын

Nice 👍

@alonglife8409 Ай бұрын

As an athlete, I appreciate you ❤

@U4Eye 2 ай бұрын

Excellent exercises that I'm going to try and I thank you so much for explaining it so well

@toneandtighten 2 ай бұрын

You're so welcome!

@aethericsx 5 ай бұрын

Thank you so much😍 it works

@toneandtighten 5 ай бұрын

You're welcome!

@KeithWatson-jw3cf 2 ай бұрын

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 ?

@l.rosado5316 3 ай бұрын

Wow! This really worked on the first try! Thank you!!

@toneandtighten 3 ай бұрын

You're welcome!

@mafelarmenta223 5 ай бұрын

Thankyou sir

@toneandtighten 5 ай бұрын

You are welcome!

@user-ni5jb3xy7f 6 ай бұрын

Do you have tmj or jaw suggestions

@KonguNaadu 6 ай бұрын

Great video, best wishes

@toneandtighten 6 ай бұрын

Thank you! You too!

@amg3140 2 ай бұрын

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! 🙏

@toneandtighten 2 ай бұрын

My pleasure!

@vigilant2828 3 ай бұрын

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?

@jessjess3875 5 ай бұрын

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!

@toneandtighten 5 ай бұрын

Wonderful news! So happy to help!

@user-pg9dr2ni6j 4 ай бұрын

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 😢

@bobabbott1162 2 ай бұрын

Would a massage roller stick work

@beatricemarie7880 2 ай бұрын

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!!

@-Ench- 5 ай бұрын

Can I do this? 2 months post op acl surgery harsmtring graft

@RachelDevine-Intervention 4 ай бұрын

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.

@toneandtighten 4 ай бұрын

You're so welcome!

@f.11.a Ай бұрын

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

@toneandtighten Ай бұрын

Glad it helped!

@sutkos3288 5 ай бұрын

I have the same pain behind the knee, the muscle. I wonder if not cause of l5-s1 fusion

@jacedaace01 5 ай бұрын

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! ❤️👍🏽💯

@toneandtighten 5 ай бұрын

You are so welcome!

@abdirahmanosmanbuh4058 23 күн бұрын

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

@toneandtighten 22 күн бұрын

You are so welcome!

@tiffanytaylor1087 4 ай бұрын

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.

@ashjoshi8094 15 күн бұрын

I’m gonna try this today, been suffering for 2 weeks now and stopped my daily 90 minutes walk

@toneandtighten 14 күн бұрын

I hope it helps!

@servantofthetruth8203 3 күн бұрын

Did it help?

@ashjoshi8094 3 күн бұрын

@@servantofthetruth8203 : the pain is 80 percent gone

@BellaFrice Ай бұрын

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.

@meinhendl 2 ай бұрын

some doctors say to roll only in one direction ? thank you !

@noahmamo4461 4 ай бұрын

Thank you so much ❤❤❤❤ I have a football game soon and you saved me

@toneandtighten 4 ай бұрын

Glad I could help!

@Deegss93 3 ай бұрын

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.

@kuda_snr Ай бұрын

How’s your knee now? I’m going to try this in 2hrs been having a stiff knee too at the back

@KonguNaadu 6 ай бұрын

nice video

@toneandtighten 6 ай бұрын

Thanks so much!

@Pariwesh641 28 күн бұрын

Hi, I have popliteal tendinosis, PCL sprain and ACL tear what shoul be the best therapy for me ??

@esuba_gaming 19 күн бұрын

Can I use this exercise after Acl surgery ? I feel pain behind kne like in this video.

@SL-fu7sh 25 күн бұрын

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!

@toneandtighten 25 күн бұрын

Fingers crossed!

@loscratch3467 2 ай бұрын

got nailed a few days ago in a soccer match by a guy and its been hurting hopfully this helps

@bonginkosikings6039 2 ай бұрын

Same reason I'm here😮‍💨

@gg_jasonn 6 ай бұрын

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!

@krishkarayil6512 2 ай бұрын

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?

@CBSingh-gt3zt 2 ай бұрын

Can i use rice method

@RomeoLikayi 2 ай бұрын

Is this normal if you had a lateral meniscus repair? I am 7 months post op

@bigengine74 Ай бұрын

So the pain can come from tight glutes and hamstrings?

@PondHoppinHooligan 19 сағат бұрын

For anyone wondering a 28fl oz Gatorade bottle works wonders just a little loud

@NotNetilics 4 ай бұрын

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 🙏♥️

@NotNetilics 4 ай бұрын

But again it's paining 😢

@JAFFER3657 3 ай бұрын

@@NotNetilics Is it gone?

@BhaveshKalathia Ай бұрын

@MY-ce2qt Ай бұрын

Thank you so much. It really helped! I tried only for 2 days, now the back of my knee pain is gone! 😊

@toneandtighten 29 күн бұрын

Great news! You are so welcome!

@yolanda007 6 ай бұрын

I have a lot of calf pain in one leg.

@giftedplanksify 6 ай бұрын

Topical cream helps me get to sleep thanks 👍

@toneandtighten 6 ай бұрын

Great suggestion, @giftedplanksify! I hope the things in this video help you, and thanks for commenting!

@user-gq3xv1vv6k 2 ай бұрын

If i torn my medial meniscus is it logical to have pain in the back of the knee?

@sirajudeenshamsudeen2824 14 күн бұрын

Hi u can do right knee cap pop video please

@kuda_snr Ай бұрын

Gonna try this i’ll be back

@jaysonf.7841 9 күн бұрын

Start from the glute work your way down to the boot

@NANDINIBARMAN-yz2vb 3 ай бұрын

I have tremendous pain under knee . Even I cannot walk . I can do all exercise except foam roller exercise. I have just started. THANKS

@toneandtighten 3 ай бұрын

Best of luck!

@esmeandmau 4 ай бұрын

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

@ddkk1010 6 ай бұрын

How about get rid of back upper leg muscle pain, hardness and stressful ? 😑🙏🏻

@superatlit9567 2 ай бұрын

That's hamstring muscle i believe

@MrAzlan85 2 ай бұрын

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 👍

@toneandtighten 2 ай бұрын

I hope they help you out!

@kalpashree100 14 күн бұрын

Hi even I'm facing same problem as you. Did you do the exercise & pain is relieved?

@dinosemr8141 6 ай бұрын

💖❤️💖🙏❤️💖❤️

@ViltrumiteIsRite99 6 ай бұрын

Excellent. Just what I need to get all of that tension. Hot/cold shower, and everyone should feel prime!

@toneandtighten 6 ай бұрын

So glad you enjoyed it and found it helpful!

@Sadddra2 12 сағат бұрын

The back of my knee hurts suddenly and then goes away What can it be please answer😢????

@jbug884 3 ай бұрын

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 🙄