Stretches to Help Popliteus Tendinitis

Written by Michelle Zehr

05 December, 2018

Popliteus tendinitis is an inflammation of the tendons surrounding the popliteal muscle. The popliteal muscle is located in the back of the knee.

The popliteal muscle can be come aggravated as a result of intense physical activity and is also common in those with frequent ankle sprains. According to MayoClinic.com, tendinitis can cause pain and tenderness along the affected joint.

Stretching exercises can benefit those with popliteus tendinitis. Always consult your doctor before beginning exercise with popliteus tendinitis.

Wall Squats

Stretching can help reduce soreness and loosen up your knee, according to the American Academy of Orthopaedic Surgeons. Tight knees are more prone to injuries. A wall squat is completed with your back placed against a wall. Stand up straight with your feet facing forward. Step out so your feet are about 2 feet from the wall. Your head, back and shoulders should remain against the wall.

Slowly slide yourself down the wall until you are in sitting position with your feet hips-width apart. You will feel a stretch in your knees and in the back of your legs. Hold this position for a count of 10.

Slide back up the wall and repeat. Complete one set of 10 repetitions.

Stretching can help reduce soreness and loosen up your knee, according to the American Academy of Orthopaedic Surgeons.
Step out so your feet are about 2 feet from the wall.

Hamstring Stretch

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A hamstring stretch will stretch the back of your knee and lower leg.

Sit on the floor with your legs extended in front of you, according to AAOS. Your back should be straight and your heels should be on the ground. Place the palms of your hands on the floor near your knees.

Slowly slide your hands forward to your ankles.

Once you feel a stretch or have slide as far as you can, hold this position for a half a minute. Relax and repeat one set of 10 repetitions.

A hamstring stretch will stretch the back of your knee and lower leg.
Place the palms of your hands on the floor near your knees.

Quadriceps Stretch

A quad stretch will help improve flexibility in the back of your knee. Stand straight up. Using your hands, grab the ball of the foot on your affected leg.

Slowly pull your foot toward your buttocks, according to the Sports Injury Clinic.

Keep your knees close together and balance the best you can during this exercise. Hold this position for a count of 10 seconds. Repeat one set of 10 repetitions. You should not feel pain while completing this exercise.

A quad stretch will help improve flexibility in the back of your knee.
Using your hands, grab the ball of the foot on your affected leg.

Hip Flexor Stretch

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This stretch focuses on the muscles running along the back and outside of your knee, according to the Sports Injury Clinic. Place one leg in front of your with your knee bent. Your foot should be planted on the ground and facing forward.

The other leg should be bent with your knee on the floor.

Slowly push your hips forward while keeping your back straight.

You will feel a stretch in your upper leg. Hold this position for a count of 30 seconds. Repeat three sets of three repetitions daily.

This stretch focuses on the muscles running along the back and outside of your knee, according to the Sports Injury Clinic.
The other leg should be bent with your knee on the floor.