Why are the back of my knees so tight?

[Steve Burke]

Hi, just wondering if anyone has had a similar issue and how they got it fixed.

Recently I have been getting a tightness behind my knee, like it is going to cramp up, but never does. I haven’t noticed any swelling or anything like that, but I guess it would be pretty tricky for me to notice anyway…

Funnily enough it doesn’t tend to occur when I train but it has happened when I have gone for a walk or have kneeled down, which I do a lot as I have a 6 month old daughter .

I have been digging around there with a hockey ball which has helped but it is still happening regularly.

A couple of weeks ago I pulled my right glute locking out a stiff legged deadlift, the knee tightness happened around this time as well. I thought the two were linked but the same is happening with my other knee.

Is this odd or am I just getting old?

[Donald Lee]

Could possibly just be hamstring tightness. Maybe gastroc as well.

[Steven Low]

Popliteus is the most likely culprit.

Muscles that criss cross joints obliquely tend to get tight if you're compensating for something... and you would be compensating from the glute strain.

Since all of the fascia is connected on the posterior chain I would suggest rolling your plantar fascia, stretching calves, and hamstrings. Soft tissue work to those areas would likely be good as well.

Also, this may help:
http://www.eatmoveimprove.com/2010/01/on-muscle-strains/

[Steve Burke]

Thanks guys, i appreciate the input

Steven, I will check out your article and continue to dig around.

[Steve Burke]

Popliteus is the most likely culprit.

Muscles that criss cross joints obliquely tend to get tight if you're compensating for something... and you would be compensating from the glute strain.


I agree i am not 100% over this. Did some front squats yesterday and the glute area is still not great. Back squats does not really bother it but front squats seem to be a problem for some reason :confused: .