Dealing With Pain in Back of Knee For Athletes

Pain in the back of the knee is a nagging pain that often is not enough to take you out of the game but hurts a lot none the less. When you experience pain in back of knee, one of the best things you can do treat the pain as early as possible. Pay attention to it early on, and it will not grow into something much worse. By being proactive, you find ways to reduce the pain and solve the cause which allows you to heal quicker and get back to what you love.

Causes of Pain in Back of Knee

  • Calf tightness  or tear
  • Hamstring tightness or tear
  • Popliteus
  • Lower leg and upper leg misalignment
  • Too much pressure on sensitive nerve and arteries

Calf and Hamstring about Pain In Back of Knee

To fully wrap your head around having pain in the knee, you have to understand all that is going on back there. You have the calf and the hamstring that both connect behind the knee. Since the two muscles grip on to each other like an acrobat catching their partner, it is essential that both muscles stay healthy.

Popliteus – Pain in Back of Knee

The popliteus is a tiny muscle behind the knee that helps with the rotation of the knee. The muscle is small but when it is tight or strained it can cause a lot of pain in the back of the knee. If there is an issue with this muscle, it is going to be in your best interest to see a sports med health care provider.

Leg Alignment – Pain in Back of Knee

If the tibia or fibula are not properly aligned with the femur, it is going to add extra tension on the medial or later soft tissue surrounding the knee. Just a slight twist means that the tissue on one side of the knee is going to have to work hard from an overstretched position.

Pressure – Pain in Back Of Knee

If you get hit in the back of the knee or suffer any trauma it can be a problem because there are some superficial nerves and arteries that run back there. The nerves and arteries get hit too hard, it can create some serious complications. If you suspect that there is a nerve or artery issue you should be looking to seek help immediately.

Ways to Relieve Pain in Back of Knee

Hamstring Stretch

  • Ensure that hamstring tightness is not pulling on calves and tissue behind the knee
  • Important to do straight and bent knee stretches

Calf Stretch

  • Ensure that calves are not pulling on the hamstring and tissue behind the knee

Foam Roll Key Areas Daily

  • Calves
  • Hamstrings
  • It Band
  • The side of Lower Leg
  • Quad

Align Femur with Lower Leg

  • Best done with a healthcare provider
  • Putting towel behind knee requires being very diligent and careful

Active Release Technique

  • Healthcare provider that knows ART can release key areas
  • ART can target popliteus
  • ART can target calves and hamstrings as well
  • Healthcare provider will know how to avoid nerves and arteries

Acupuncture/Dry Needling

  • Acuputnrue is great for reaching structures and tissues that are hard to reach with fingers
  • Acupuncturists will be able to find the cause of pain in the back of knee

How to Find Great Help for Pain in The Back of Knee

Everyone looks for different things in healthcare providers, it is important you know that list and search for people with those qualities. When it comes specifically to looking for relief fo pain in the back of knee, it is important that you look for healthcare providers that are always learning and expanding on their techniques. These providers tend to be the most helpful and the ones able to help you the quickest.

If you are not sure what you are looking for 9INE POINT Health can help you. Knowing the exact type of healthcare provider you want for the pain in the back of knee you have been dealing with, then we can help you. If you don’t know, then we can still help you by guiding you to the best provider for your needs.

KHO Health was acquired by was acquire by 9INE POINT in the summer of 2019 and is now referred to as 9INE POINT Health.


9INE POINT Health was created by 9INE POINT in '19 as a means to provide athlete-driven resources to "Protect Athletes' Minds, Body and Belly". As well as be a platform for healthcare providers and other specialists to display their knowledge.


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