Popliteus Muscle Rehabilitation: What You Need to Know

You may have never heard of the popliteus before, but if you injure it, you’ll know it. It’s a small but mighty muscle that works to stabilize your knee and rotate the bones in your leg.

Popliteus stretching exercises may help rehabilitate knee function if you’ve injured or damaged the muscle. Read on to learn more about popliteus injury and which exercises can help.

Popliteus Muscle Injury

The popliteus muscle, located behind your knee, gives dynamic and static stability to your knee joint and allows you to flex or “lock” (and “unlock”) your knee, according to StatPearls.

Popliteus injury on its own is rare; it most often occurs as part of a larger injury to what’s known as your posterolateral corner, according to one case study. The posterolateral corner is made up of several muscles and ligaments, including the lateral collateral ligament and the IT band, the case study notes.

According to StatPearls, injury to the popliteus may result from:

• Trauma (such as from a sports injury, car accident, or fall)
• Hyperextension of the knee
• Knee dislocation

Popliteus strain or even a muscle tear may also occur due to gradual overuse injuries, according to the Sports Injury Clinic, and symptoms may include:

• Pain at the back of the knee joint
• Tenderness if you press the back of your knee
• Tight hamstrings
• Pain while bending your knee against resistance while your shin bone is rotated outward
• Difficulty or inability to straighten the knee fully, in the case of a severe injury

Typically the injury may be managed with rest, anti-inflammatory medication, and rehabilitation exercises, according to the Sports Injury Clinic. In fact, most of these injuries heal within 3 to 16 weeks without complications, according to StatPearls.

How Popliteus Muscle Exercises Can Help

The goal of any knee exercise is to improve stability and mobility, as well as strengthen the muscles around your knee, according to the Arthritis Foundation.

Popliteus muscle exercises typically aim to strengthen your entire leg, including your quads and hamstrings, according to the Sports Injury Clinic.

Following a program of knee stretching and strengthening exercises can help your knee absorb shock, increase your range of motion, and prevent future injury, according to the American Academy of Orthopaedic Surgeons (AAOS).

In this case, strengthening the muscles around your knee may help reduce the burden on the popliteus and allow it to heal. And building up flexibility and strength around your knee can help reduce pain, according to the Hospital for Special Surgery.

Popliteus Muscle Exercises to Try

These exercises are recommended by the AAOS for general knee rehabilitation.

But if you have other injuries along with a popliteus muscle injury, your doctor or physical therapist may need to tailor your exercise plan to address those injuries first. You may want to review these exercises with your healthcare professional before you begin to ensure that they’ll help in your specific situation.

It’s best to start with a warm-up before performing these stretches and exercises, according to the AAOS. And if you experience any worsened pain while doing these exercises, stop immediately and contact your doctor.

Heel Cord Stretch

1. Stand facing a wall, with your hands resting on the wall in front of you.
2. Step forward with your uninjured leg and bend your knee slightly.
3. Place your injured leg straight behind you, with your heel flat and your toes pointed in slightly.
4. Keep your heels flat on the floor and press your hips forward, toward the wall.
5. Hold for 30 seconds, then repeat three more times.
6. Repeat this stretch at the end of the exercise program.

Standing Quadriceps Stretch

1. Stand behind the back of a chair or near a wall, so you can hold it for stability if needed.
2. Bend your right knee and pull the heel up toward your right buttock.
3. Grab your right ankle with your right hand and gently pull it closer to your body.
4. Hold for 30 to 60 seconds. Repeat on the other side.
5. Do two to three repetitions on each leg in total.
6. Repeat this stretch at the end of the exercise program.

Supine Hamstring Stretch

1. Lie on your back, with both knees bent and your feet flat on the floor.
2. Bring your right knee in toward your chest and hold the back of your thigh with both hands.
3. Extend your right knee to straighten your right leg as you gently pull it toward you.
4. Hold for 30 to 60 seconds, then repeat on the opposite side.
5. Do two to three repetitions on each leg in total.

Half Squats

1. Stand with your feet about hip-width apart. If you feel unstable, hold on to a wall or the back of a chair for balance.
2. Keep your spine long and your chest lifted as you bend gently through your hips and knees. Let your hips bend just about 10 inches, as if you're sitting in a chair. Keep your feet planted, with the weight in your heels.
3. Pause for about five seconds, then straighten back up to standing.
4. Repeat 10 to 12 times.

Leg Extensions

1. Sit at the edge of a firm chair. Keep your spine long and straight.
2. Extend your right knee to straighten your right leg. Contract the muscles of your thigh as you raise that leg up as high as you can.
3. Hold for about five seconds, then relax your leg and lower back toward the floor.
4. Repeat 10 to 15 times, then do the exercise using the opposite leg.

Tip: When this exercise starts to feel too easy using just your body weight, you can consider adding light ankle weights. Increase the weight as needed over time.

Hamstring Curls

1. Stand facing the back of a chair or a wall, so you can hold on for support if needed.
2. Bend your right knee behind you and raise your heel toward the ceiling, as far as you can without experiencing any pain.
3. Hold for five seconds, then lower your leg back down.
4. Repeat 10 to 15 times, then do the exercise using the opposite leg.

Tip: When this exercise starts to feel too easy using just your body weight, you can consider adding light ankle weights. Increase the weight as needed over time.

Calf Raises

1. Stand and face the back of a chair or a wall, so you can hold on for balance if needed.
2. Distribute your weight evenly in both feet.
3. Then, bend your left knee behind you and place all your weight on your right foot.
4. Raise your right heel as high as you can, then lower it slowly back down to the floor.
5. Repeat 10 times, then do the exercise using the opposite leg.