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Old 07-19-2011, 08:09 AM   #1
Brandon Sligh
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Back Knee Pain Problem

About a couple months ago, I severely sprained my right hamstring during a 200m dash at the first outdoor track meet for the season. I have been rehabbing and treating it off and on since then. Now I have started recently training again over the summer with my club team to get ready for the season.

Now, the problem is that for some reason ever since I strained it that day, I have had this tightness behind my knee. It is in the middle and sometimes it affects my running abilities and drills. Is this my hamstring muscle extending to this part? Also, is their any exercises I can do to strengthen this area behind my knee to prevent any future injuries? I feel like this is where the pain started and it extended to my lower hamstring, which caused the strain a couple months ago.

Thanks everyone.
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Old 07-19-2011, 01:35 PM   #2
Steven Low
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Re: Back Knee Pain Problem

wfs
http://www.eatmoveimprove.com/2010/0...uscle-strains/


The pain is likely tightening of the popliteus would be my guess since the body is using other muscles to compensate for the strained hammies.

Add in some soft tissue work to loosen it up as well.
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Old 07-19-2011, 01:54 PM   #3
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Re: Back Knee Pain Problem

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Originally Posted by Steven Low View Post
wfs
http://www.eatmoveimprove.com/2010/0...uscle-strains/


The pain is likely tightening of the popliteus would be my guess since the body is using other muscles to compensate for the strained hammies.

Add in some soft tissue work to loosen it up as well.
Yea even before I strained it I am guessing that is where the pain started and it was compensating. Is there a way to exercise and strengthen this muscle though?
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Old 07-20-2011, 04:54 PM   #4
Steven Low
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Re: Back Knee Pain Problem

Uhhh, no real way to isolate it...

Your best bet is to strengthen your gastrocs and hammies so that the popliteus doesn't get overused.
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Old 07-20-2011, 07:47 PM   #5
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Re: Back Knee Pain Problem

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Originally Posted by Steven Low View Post
Uhhh, no real way to isolate it...

Your best bet is to strengthen your gastrocs and hammies so that the popliteus doesn't get overused.
I was hoping you wouldn't say that... Guess I will have to work on those two aspects to help it out. Thanks a lot for the help I appreciate it!
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Old 07-21-2011, 07:05 AM   #6
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Re: Back Knee Pain Problem

I mean really is there a difference between strengthen some muscles over others?

You still have to do rehab, sof tissue work, etc.

I don't really understand the disappointment there
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Old 07-21-2011, 11:06 AM   #7
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Re: Back Knee Pain Problem

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Originally Posted by Steven Low View Post
I mean really is there a difference between strengthen some muscles over others?

You still have to do rehab, sof tissue work, etc.

I don't really understand the disappointment there
The disappointment is that I am unable to isolate the muscle to strengthen it. If i was able to do that, I would be able to recover quicker and prepare for my upcoming track season. Right now getting rid of this problem is top priority over anything else in my body for the season. My hamstrings are honestly pretty fine and I do not feel much pain in them because I have been strengthening them. However, I still feel the pain there which is bothering me but guess I have work to do.
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Old 07-22-2011, 05:25 PM   #8
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Re: Back Knee Pain Problem

Use some heat, massage, and possibly some estim (if you have a good athletic training/PT) or ultrasound. You may be able to get at it more directly with these modalities.

I would suggest hitting up some more closed chain strengthening for the hammy specifically like romanian deadlifts if isolation work has been going well
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Old 07-22-2011, 11:39 PM   #9
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Re: Back Knee Pain Problem

Quote:
Originally Posted by Steven Low View Post
Use some heat, massage, and possibly some estim (if you have a good athletic training/PT) or ultrasound. You may be able to get at it more directly with these modalities.

I would suggest hitting up some more closed chain strengthening for the hammy specifically like romanian deadlifts if isolation work has been going well
Yea I have been heating massaging icing all of that good stuff. I cannot get a hand on stim right now since I am not at school but as soon as I return I will use it before the season starts. I will try the deadlifts and I know I shall see results.

Thanks alot Steven, you have been a big help.
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Old 07-24-2011, 05:36 AM   #10
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Re: Back Knee Pain Problem

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Originally Posted by Brandon Sligh View Post
About a couple months ago, I severely sprained my right hamstring during a 200m dash at the first outdoor track meet for the season. I have been rehabbing and treating it off and on since then. Now I have started recently training again over the summer with my club team to get ready for the season.

Now, the problem is that for some reason ever since I strained it that day, I have had this tightness behind my knee. It is in the middle and sometimes it affects my running abilities and drills. Is this my hamstring muscle extending to this part? Also, is their any exercises I can do to strengthen this area behind my knee to prevent any future injuries? I feel like this is where the pain started and it extended to my lower hamstring, which caused the strain a couple months ago.

Thanks everyone.

This is my first post on the forum!
Anyway i'm a physio so should be able to help.... You have a stiff lumbar spine and neural tension of your sciatic nerve.
Youtube the slump test
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