Pain in the back of the knee? Maybe you are squatting with your toes pointing too much forward.
Justin has a video explaining what goes on in that situation.
- there is the popliteus muscle, which unlocks the knee by rotating your tibia a bit medially (towards the midline)
- when squatting, popliteus contracts
- external rotation (shoving the knees out) elongates the popliteus and puts more stress on the popliteus
Moral of the Story: Your level of flexibility decides how much to point your toes.
If you are a beginner start with your toes pointing out and bring them in as your flexibility improves.
In part 2 he shows a neat ways to massage the area with towel, as well as a compression band.
This was a really good post. I knew I was having back of the knee pain and I knew flexing my knee and applying pressure with my thumb to the area helped mobility and reduced pain, but I never thought of the popliteus! I had just recently started using Rehband Knee Sleeves and this also helps a lot.
Good to hear that.
This is exactly what I have. I’ve been doing insanity and p90x for 3 years and had this discomfort behind my knee for the past 6 months. It definitely slowed down my leg workouts. I hope your correction advice and therapy suggestions provide alleviation. Thanks a million!
You have been doing insanity and p90x for 3 years?
I rarely encourage people to chose another training program, but I think after 3 years it is time for you to move on to the next level.
You know your stuff thanks*
Great post, started the strong lifts program for the first time last week and after my 3rd session I developed tightness behind my knee during extension and complete flexion. Knee would sometimes “pop” or “clunk” during the transition of down to up, didn’t feel great, will try the drills you hae suggested and turn toes out slightly and see if i have better movement.
Thanks again!!
any luck with these drills? you have the same symptoms i do.
This seems to be my case. After a series of full squats, the back of my knees hurt. When i got home, I then tried changing feet angles to a more wide one and there is less pain. I’ve rested for 2 days now, but now i think i have a baker’s cyst. What do i do?
I have been squatting for 10 years and all of the sudden I felt a little muscle or something back when I was squatting down and haven’t been able to squat anymore. 9 months later I still can’t squat more than 85lbs and I can no longer point my toes outward. Any outward toe excercoses aggravate it to the point where it hurts with every step. Even wide foot leg press machine. I haven’t done the therapy you suggested in the videos but I just turned 40 and after a lifetime of athleticism I wonder if this is just par for the course and it’s tome I start falling apart. lol Do you think I may been some sort of surgery? I haven’t been to the dr because I don’t have health insurance.