The popliteus is a muscle that is shaped like a triangle. It is located in the back of the knee and can cause a great deal of pain. In fact, a condition known as popliteus tendinitis is quite common. This condition occurs when the tendons associated with the popliteus muscle become inflamed, causing pain and swelling. While stretching may help the condition, consult your physician before starting a stretching regimen.
Quad Stretch
Your quadriceps are the reason your legs can bend. By stretching your quads, you are also targeting the popliteus muscle. You can either stand up or lie down on your stomach to stretch your quads. If standing, hold on to a chair or the wall for balance purposes. Grab your foot with your free hand and pull it toward your buttocks; make sure that your knees are together and your other leg is straight. When beginning, only hold the stretch for about 10 seconds, three times a day. After awhile you can hold this stretching pose for 30 seconds, three times per day.
Hip Flexor Stretch
Begin this exercise by placing one knee on the floor with the other foot in front of this knee. You will now be in a kneeling position. Push your hips forward while keeping your back in an upright position. Hold this position for 10 seconds to begin with and then gradually increase to 30 seconds. Repeat three times per day. Not only does this help stretch your knees, but it also stretches your rectus femoris and your iliopsoas. This particular exercise causes your knees to bend at your own pace. This stretches out all of the muscles around the knee including the popliteus. In addition, stretching the hip flexor muscles takes pressure off of your knee. In fact, the stability of your hip muscles depend upon the stability of your knee muscles.
Hamstring Stretching
According to the Sports Injury Clinic, runners who injure their popliteus should stretch their hamstrings daily. By stretching your hamstring, you are also targeting your popliteus tendons and your popliteus muscle. For this stretching exercise you will need to use a chair. Place one leg straight on the chair with your other leg straight, foot planted on the ground. Bend your hip forward and hold this position for 30 seconds. Repeat so that both hamstrings are reaping the rewards of this stretch.
Straight-Leg Lift
This exercise stretches your quadriceps and hip flexor muscles. These muscles are associated with the tendons and muscles of the knee. Therefore, when doing this stretch you are stretching your popliteus. Lie on your back. Raise one leg straight in the air while the other leg is bent. Tighten up the thigh muscle in the side where the leg is straight. Slowly lift this leg until is roughly a foot off the floor. Hold this stretch for three to five seconds then return your leg to the ground. Repeat this stretch three times, then perform the same stretch on the other leg.
References
- Sports Injury Clinic: Stretches For Jumper's Knee
- Bigkneepain.com: Knee Exercises
- American Academy of Orthopaedic Surgeons; Knee Exercises; February 2010
- University of Michigan Medical School; Anatomy Tables - Anterior & Medial Thigh; 2000
- Sports Injury Clinic: Popliteus Injury
- The Abbott Center for Neuromuscular Therapy; Knee Pain: 5 Effective Stretches; Christina Abbott; July 2, 2009
