Knee Internal Rotation: How to Isolate the Popliteus
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- čas přidán 22. 03. 2020
- In this video I go over how I isolate the Popliteus muscle and work on bringing more awareness to the knee joint in the transverse plane.
I usually teach people how to feel for this muscle because it provides a strong entry point for training the knee in a rotational capacity.
Given that it is a lot harder to isolate knee internal rotation compared to external rotation, working on developing this basic rotational awareness opens the door for further strengthening to what is considered a vulnerable plane of motion for the joint.
Couple this with some knee Controlled Articular Rotations if you’re having trouble maintaining rotation throughout your transition between flexion and extension.
Thanks James
Great video, thank you for the thoughtful and thorough explanations.
Thanks for the demo bro, may god bless you!
Thank you ! Excellent video! So helpful!
Thank you! 😊
Finally after 3 months an explanation for my knee pain I fell on my right knee with X-rays negative an no major tendon problems. I still have back knee pain with pain in upper calf and lower hamstring. Walking and hiking doesn’t seem to bother it but rotation seems too, especially since I’m a side sleeper and sleep aggravates it (or side sleeping positions.
did sitting for longer periods also hurt? i think I'm having this issue and the pain is mostly prevalent when sitting long times, side sleeping with lots of knee flexion and when doing ass to grass squats with a narrower stance i think.
So what helped you? This exercise?
Please leave an answer!
Thanks bro.
How are you today? Did this helped?
Please leave an answer.
thanksssss !
Would a (hypertrophied and) shortened popliteus, caused by a lot of sitting, cause a potential pinch of the sciatic nerve running behind the knee? Sitting for long periods or having my knee in flexion causes some form of paresthesia and a stabbing feeling in the upper calves, behind the knee and around the lower hamstrings.
theoretically, maybe it would cause some compression but only way to confirm would be a nerve conduction test. You'd have to rule out a lumbar radiculopathy or knee joint issues, maybe even a cyst, that could cause similar symptoms
Man, I've had ACL replacement, and meniscus stitched. A year later they just shaved medial and lateral meniscus. And I thought I was ready I felt great other than a slight pain/discomfort with full flexion. Like I couldn't sit on my shins/feet with my knees bent. I should have thought about that more when I started riding bikes. I took a really slight fall. Slipped the bike out, but you know how a fall can go. I just crunched up into a ball so I can slide out with the bike. No crazy initial pain but I tried getting up and there was pain in the back of my knee when I extend to about 10 -15 degrees. I was able to slowly get it all the way extended but I couldn't bare any weight. Now I'm walking around "mindfully" but going down stairs or internally rotating my leg at various degrees of flexion will hurt and bring that pain when trying to fully extend
just seeing this comment, and hoping your knee is in a better place!
Is this why the top of my calves feel like they’re being stabbed when I try to sit back into my heels? I cannot find anything online to help me solve this problem other than “just go lower and over time you’ll be able to sit on your heels.”
Having limited knee flexion (ability to bend it) can definitely bring on come restriction when doing a heel sit which, to your point, isn't always a simple fix as "do more over time." Without good rotation, flexion will absolutely be more difficult to achieve as well. I don't know if that's exactly your issue but I can say it's a good play to start working and improving your knee's ability to move.
did you find out what caused the pain?
@@bidoof22 making very slow progress. Overall I believe it is arthritis combined with being weak in my posterior chain. The stabbing sensation can be easily reproduced if I kneel down and straighten my back and then hinge at the hips and begin to lower. This is the same sensation I get at the end of the motion if I’m on all 4s and try to rock back. This tells me there is some muscle weakness/tightness at play.
@@Jknudsen0523 Ever thought of a pinched nerve around the knee area? the poplitues muscle could maybe be pinching the sciatic nerve in that area causing pain. I'm not sure though but maybe nerve flossing might work for you?
@@bidoof22 would make sense. It definitely feels like a pinching sensation and at times it feels like it causes the sides of my shins to hurt/lose strength/ go numb. I’ll look into it.
It's always the small muscles that cause all he issues I swear.
for sure, though sometimes its cause they get no individual love! haha nowadays its all about the big muscles, so these small ones appreciate some isolated work as well