Popliteus Muscle Rehabilitation Exercises That Help Ease Knee Pain

Tucked behind your knee is a small but crucial muscle you probably haven’t heard of: the popliteus. Despite its modest size, this triangular-shaped muscle plays a key role in knee stability, internal rotation of the shinbone, and the ability to unlock your knee from a straight position.

When injured through trauma, overuse, or even poor foot mechanics like hyperpronation the popliteus can cause pain at the back of the knee and limit your mobility. Thankfully, targeted exercises can help you rehabilitate this area, strengthen surrounding muscles, and get back to full activity safely.

Why the Popliteus Matters

The popliteus muscle helps stabilize the meniscus and supports your posture and balance when walking or running. A strain or tear in this area can result in:

• Pain and tenderness behind the knee

• Difficulty straightening the leg

• Pain during knee flexion with shinbone rotation

• Tight hamstrings and reduced mobility

This type of injury is especially common in runners, hikers, or athletes training on uneven surfaces.

The Goal of Rehab

Rehabilitation isn’t just about the popliteus it’s about strengthening the entire lower limb chain, including your calves, quads, hamstrings, and hips. The goal is to restore function, improve balance and coordination, and reduce the load placed on the injured muscle. According to the American Academy of Orthopaedic Surgeons, a well-rounded rehab plan also helps prevent future injuries.

Note: If you've had a more serious injury involving your ACL or PCL, consult your physician or physical therapist before starting these exercises.

Effective Popliteus Rehabilitation Exercises

These movements can be done at home and are a solid starting point for anyone recovering from a minor popliteus strain or looking to improve overall knee stability.

1. Supine Hamstring Stretch

• Lie on your back with knees bent, feet flat.

• Pull one leg toward your chest, then straighten it toward the ceiling.

• Gently pull the leg toward your head.

• Hold 30–60 seconds, switch legs.

2. Half Squats

• Stand with feet hip-width apart.

• Slowly bend at hips and knees to squat down about 10 inches.

• Keep chest lifted and spine straight.

• Hold for 3–5 seconds, return to stand.

• Repeat 10–12 times.

3. Heel Cord Stretch

• Face a wall and step your uninjured leg forward.

• Step the injured leg back with heel flat and toes slightly inward.

• Press hips forward gently.

• Hold for 30 seconds, repeat on both sides.

4. Standing Quadriceps Stretch

• Hold the back of a chair for balance.

• Bend one knee and bring the heel toward your glutes.

• Grab the ankle and gently pull it closer.

• Hold 30–60 seconds, switch sides.

5. Leg Extensions

• Sit at the edge of a sturdy chair.

• Straighten one leg and lift it as high as comfortable.

• Hold for 5 seconds, then relax.

• Repeat 10–15 reps per leg.

6. Hamstring Curls

• Stand with support from a chair.

• Bend one knee behind you, raising the heel upward.

• Hold for 5 seconds, then lower.

• Repeat 10–15 reps per leg.

7. Calf Raises

• Stand behind a chair for support.

• Shift weight onto one foot.

• Raise heel high, then slowly lower.

• Repeat 10 reps per side.

Final Thoughts

Rehabilitating the popliteus muscle takes consistency and patience but with the right approach, you can relieve pain, restore mobility, and come back stronger. These exercises target key muscle groups that work together to support knee function, reduce strain on the popliteus, and improve your movement mechanics overall.

If you experience ongoing pain or have suffered multiple knee injuries, always consult with a physical therapist to ensure your program is safe and effective.

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