Pain in the hollow of the knee

What you can do about it

Pain in the hollow of the knee

Whether running, walking or simply standing up: The knees are involved in almost every everyday movement. This makes it all the more detrimental to quality of life when pain occurs in the back of the knee.

You know the feeling that every step costs an effort and you would prefer not to move at all, because it pulls and presses in the back of the knee?

In our (pain) guide, we explain the potential causes of pain in the back of the knee and present practical treatment options to help you get through the day feeling carefree and full of energy again.

 

Content

1 Our knee - anatomy and function

2. symptoms and causes of pain in the hollow of the knee

3. correctly interpret knee pain

4. treatment of popliteal pain

5. relieve pain in the back of the knee yourself?

6. acupressure for back of the knee pain

7. prevent knee pain correctly

8 Our conclusion on pain in the hollow of the knee

 

Our knee - anatomy and function

The knee joint is the largest joint in the human body, connects the upper and lower leg, and its "shock absorber" action keeps you moving freely and smoothly.

It consists of the thigh bone, which has two cartilage-covered extensions at its end. Your knee gets stability from ligaments on the inside and outside of the leg. On the bone of the tibia are the inner meniscus and the outer meniscus, both of which are surrounded by ligaments. The entire joint structure is also surrounded by an extensive joint capsule: as soon as you stretch your knee, this tightens.

As a complex structure at the back of the knee, thepopliteal fossa plays a central role in activities such as jumping, running, walking or standing. The popliteal fossa contains important anatomical elements such as muscles and tendons for flexing the knee and strengthening the joint. The cruciate ligaments also run through the front and back of the popliteal fossa.

cause of pain in the hollow of the knee

Symptoms and causes of pain in the back of the knee

If you are dealing with back of the knee pain, there are various possible causes. For example, muscles and tendons may be irritated or damaged by overuse or trauma, leading to inflammation and pain.

Likewise, osteoarthritis, rheumatism, a Baker's cyst or problems with the blood vessels (thrombosis) can cause pain in the back of the knee. In many cases, however, the symptoms are due to shortening in the muscular-fascial area - and can be easily alleviated by targeted exercises and measures.

In order to find the right treatment method for pain in the back of the knee, it is important to interpret the symptoms accurately and to know about the different triggers. We can help you with this!

Tension and adhesion of the muscles

Constant sitting, one-sided strain, repetitive movements during sport: in the context of a modern lifestyle, the knee muscles are rarely used in a complete and balanced way - with the result that the connective tissue sheaths of your muscles stick together or become denser and the muscles lose flexibility. Due to the increased tension, the knee is exposed to constant strain, the cartilage and knee joint are compressed and react with pain in the back of the knee, which can be felt on both sides as a pulling sensation.
If you experience pain like this, you should see it as an alarm signal: Watch out, your knee could be damaged! A classic symptom of overuse and shortening of the muscles in the knee is tendonitis in thepopliteus muscle.

Baker's cyst as a trigger of popliteal pain

If you feel an uncomfortable, painful tension in the back of your knee, a so-called Baker's cyst could be the culprit. The cyst often develops as a by-product of inflammatory changes in the knee joint, cartilage or meniscus damage: these can lead to excessive production of joint fluid, which typically collects between the two muscles attached to the back of the knee. You can recognize a Baker's cyst by a reddening and protrusion in the hollow of the knee, a feeling of pressure and tension when stretching or bending the knee and pain in the hollow of the knee that radiates into the calf. To counteract the cyst, you should always consult a medical specialist who will recommend suitable treatment measures.

Ligament injury

The posterior cruciate ligament is located close to the back of your knee and stretches from the inside of your femur to the opposite side of your tibia.
An unfortunate fall or a blow during sport can cause this strong ligament to tear or rupture - resulting in sharp pain in the back of the knee, swelling and difficulty putting weight on the joint. Bruises, abrasions or a visible bruise in the hollow of the knee or on the lower leg are also common.

Osteoarthritis

Osteoarthritis is a common diagnosis among older people who complain of knee pain.
Osteoarthritis refers to excessive wear and tear of the cartilage and menisci in the knee joint and is accompanied by pain in the hollow of the knee and in the knee as well as overheating of the joint.

A special case: pain in the back of the knee and thrombosis

Thrombosis in the veins of the legs is a rare but quite possible cause of popliteal pain. If a blood clot forms due to lack of exercise, varicose veins or cardiac insufficiency, it can block the vein and cause painful swelling in the back of the knee or calf. In addition, the veins appear in a bluish color. In this case, you should immediately consult a doctor, because a thrombosis can possibly cause a life-threatening pulmonary embolism!

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Correctly interpret popliteal pain

It pulls and pinches and you ask yourself: Where is the sudden pain in the back of your knee coming from? Below we give you a helpful overview to help you interpret specific pain situations. If in doubt, however, we recommend that you visit your trusted therapist to have your symptoms thoroughly investigated.

Pain in the back of the knee when bending

When you bend your knee, your leg flexor and calf muscles come into play, while the thigh muscles give way. If this bending leads to so-called knee flexion pain, the reason is often overly tense or shortened muscles, which in turn are caused by unbalanced everyday movements and limit your range of motion.

Pain in the back of the knee when stretching

A painful feeling and a pulling sensation in the back of the knee when stretching are perfectly normal to a certain extent. However, this pulling can take on unpleasant proportions, for example in the case of irritation and inflammation of the muscles or a severely shortened muscle. A Baker's cyst also often manifests itself in popliteal pain, which typically comes to light during stretching.

Pain in the back of the knee when standing up

When you stand up after resting and suddenly put weight on your knee joint again, you may experience so-called start-up pain. This can be caused by various factors such as osteoarthritis, signs of wear and tear, or older sports injuries that have not fully healed.

Pain of the popliteal fossa at rest

Do you suffer from pain in the back of the knee when you're at rest? Possible causes include an injury to the menisci or the cruciate ligament, as well as nerve damage, inflammation or circulatory disorders. If your muscles, ligaments or tendons have been put under extreme strain, they can cause pain even without movement.

Pain in the back of the knee and calf

If pain radiates from the knee into the calf, a Baker's cyst is the prime suspect: the pressure built up by this accumulation of fluid in the tissue can cause the pain to spread to surrounding structures such as the calf. Pinched nerves or thrombosis are other possible causes of the additional calf pain.

Treatment of popliteal pain

Your health is your most valuable asset. To be on the safe side, you should therefore have the cause of your complaints in the back of the knee clarified by a medical professional. This will enable you to recognize any diseases and take specific measures.

As a rule, the initial treatment of the symptoms is relatively simple: for example, rest and protection of the affected area are called for. Cooling compresses can be used for swelling. Anti-inflammatories or cortisone injections are also used in conventional medicine. Traditional physiotherapy and exercise therapy can help you to treat tension and shortening of the muscles in and around your knee and gain more freedom of movement. Surgery should only be considered in cases of persistent, chronic pain.

symptoms pain in the hollow of the knee

Relieve pain in the back of the knee yourself?

A painful back of the knee is often caused by increased tension in the muscles and fascia. It is caused by prolonged sitting, repetitive activities and unbalanced movement patterns, such as kneeling in the garden. The good news is that you can release tension and shortened muscles on your own and relieve your back of the knee pain naturally with targeted stretching exercises.

  • Exercise 1
    Grab a rolling pin from the kitchen, sit on the floor and place the rolling pin under your Achilles tendon. In the next step, roll along your calf towards your knee, applying as much pressure as possible. Once you reach your knee, start again at the Achilles tendon and turn your foot outwards by 45 degrees. Repeat the exercise in this position, but this time roll further up to your buttocks. Then switch sides and perform both exercises again.
  • Exercise 2
    In this exercise, you also use a rolling pin - with the difference that you roll out your large thigh muscle from your knee towards your hip. Sit down and grasp the roller with both hands. Then work your way up with strong pressure. Repeat this exercise on the outside and inside of your thigh as well as on your left and right leg.
  • Exercise 3
    This exercise is designed to loosen up your calf muscles. Stand against a wall, support yourself against it with your hands and place one leg slightly in front of the other. Bend the knee that is in front of you. Your back foot should be exactly perpendicular to the wall. Stretch for around 2 minutes and then switch legs.
  • Exercise 4
    If you can, sit on your heels for this exercise. If the pain in the back of your knees is still too severe, try to "feel your way up" by assuming the position that your pain threshold just allows for 2 minutes. Feel the stretch and repeat the exercise.
  • Exercise 5
    Start by lying on your stomach. Now alternately pull your left and right heel up towards your buttocks. Remain in the stretch for 2 minutes while your groin always touches the floor.

Acupressure for back of the knee pain

Whether pain in the knee or the back of the knee: Acupressure is an excellent method for pain relief. It is based on the idea that energy pathways (meridians) run through our bodies, which cause pain or even illness if they are blocked. Acupressure aims to relieve such blockages by pressing or massaging specific acupressure points on the body.

Unlike acupuncture, which uses needles for stimulation, acupressure uses the fingers or an acupressure mat with plastic nubs. The area around the respective point is massaged to relieve pain or tension. Acupressure has proven particularly effective for osteoarthritis and pain caused by strain, for example in the knee area.

How the acupressure mat can help you with pain in the back of the knee

An acupressure mat can help improve your circulation, relax the muscles around your knees, and reduce pain. In self-treatment for knee pain, you can use your mat in different ways: If you lie on it with your entire body, it will have a holistic positive effect. You can also wrap the acupressure mat around your knee, calf or thigh or place an acupressure pillow under your knees while lying down. The body heat thus generated can improve signs of wear and tear and promote the removal of pain-triggering substances.

Properly prevent knee pain

As already mentioned, the reasons for pain in the back of the knee often lie in the way we lead our lives. If you want to prevent the unpleasant symptoms, there are a few tricks that you can consistently implement in your everyday life:

  • Keep your body weight within a healthy range
    Being overweight can increase the strain on your knees and thus increase the risk of knee pain.
  • Avoid strong rotational movements of the knee
    Excessive or abrupt rotational movements can damage your joints and tendons and cause pain. Try to minimize such movements and replace them with smoother transitions.
  • Take breaks from long periods of sitting or squatting
    Squatting and sitting put pressure on your knees and can strain tendons and muscles. Make sure you change your posture regularly.
  • Train your thigh muscles
    Strong thigh muscles support and stabilize your knee joint. Regular training strengthens your muscles, which improves the mobility of your knees.
  • Walk consciously
    Long periods of walking can lead to exhaustion of the leg muscles and excessive strain on the knees. Give your legs regular breaks and avoid one-sided movements.

Our conclusion on pain in the back of the knee

Pain in the back of the knee can have a variety of causes and should ideally be examined by a medical professional. Signs of wear and tear such as osteoarthritis are often responsible for the pain - however, the main triggers include muscular tension and shortening in the knee area.

With the right tools, you have a good chance of effectively counteracting your pain and possibly even overcoming it in the long term.
Stretching exercises and acupressure can be used as part of a holistic treatment strategy to relieve knee pain, as they stretch the muscles, activate the self-healing powers and promote regeneration of the affected area of the body.
Furthermore, you can minimize the risk of knee pain by taking care to maintain a healthy lifestyle, an appropriate body weight and regular, varied exercise.