Pain in the back of your knee is usually caused by inappropriate muscle tension from some activity you have done. This page will show you how to release the inappropriate tension that is causing your pain.
Just follow along with the videos below, and you'll probably be quite pleased with the results.
Pain Relief Success Story, From Pam:
"I just suffered some back of knee joint pain from carrying heavy loads up and down about 64 stairs. I am not in good physical shape. When I tried your technique, I was amazed at how quickly I received relief from the pain! I will refer to your website often and share it with others...Thanks very much!" Pam, United States
You can do it too!
As you'll see, this really is a "quick fix" because quite often it only takes a few seconds free yourself from "back of knee pain." It's fantastic for athletes or people who exercise because you can do it in the middle of a workout or during a brief timeout in whatever sport you play.
That being said, even if this knee pain quick fix works, when you have the time I do recommend you at least review and ideally actually do all the techniques on the main Knee Joint Pain Relief page (click here) when you have time.
Even if your "pain in back of knee" goes away with the quick fix, the muscles we work on may not be the only cause of your knee pain. Often times there are other muscle groups playing a causative role in the pain in the back of your knee, so it's nice to fix them all when you get a chance. It will make it less likely that your knee joint pain will return in the future.
This short introductory video is a great place to start. It will give you a good overview of how to get the most out of this website and help you get the best possible results from the videos below.
Click directly to any pain relief video on this page:
Introductory Video Main Video
Please visit the techniques page now, if you haven't already. The techniques are extremely simple, but being familiar with them will vastly improve the effectiveness of what we do below.
On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief. It's good to know why what you're about to do actually works, but it's not required, so I'll leave that decision to you. There's a 95% chance that you......like thousands upon thousands of others.....can provide your own knee joint pain relief, so let's get to it.
We will be using the "press-pull-release technique" and the "press-hold-move technique" to release the pain in the back of your knee. If you haven't already, please visit the techniques page now and watch the short video for each technique. It's time well spent.
The Quick Fix:
There are two muscles in the back of your knee that are often the main culprits when it comes to "back of knee pain." They are your popliteus muscle and your plantaris muscle, and when they are tight they will pull your knee joint out of alignment and cause knee joint pain in the back of your knee.
In the video I show you three basic positions for working on the "pain in back of knee" that brought you here. You can sit in a chair and simple lift the knee you want to work on so that you can stick your thumbs in the back of your knee. Or your can sit with one foot on your bed or sofa and the other foot on the floor. Or you can lie on your back and lift your bent leg so you can get your thumbs and fingers in the back of your knee.
Choose one postion, which you can always change, and take both of your thumbs and gently press them into the back of your knee and notice any tender areas.
Take your time and gently do the press-pull-release technique. Press, pull and release...... press, pull and release into any tender spots you find back there.
You can also mix in some of the press-hold-move technique if it's possible for you to perform it by bending and straightening your leg.
Usually, the tension in these muscles will release with a bit of patience. If one spot is stubborn find another tender spot above, below or to the side in the back of your knee and press and release on that for a while, then return to the previous spot and you'll find that it's easier to release.
Do this for the entire back of knee area……gently and patiently…..and you may find your knee joint pain relief was at your fingertips all along.
Some people have a job or activity that causes them to use their knee in a way that will cause these muscles in the back of your knee to tighten over time. I have many Moms who spend waaay to much time in the car shuttling their kids around that often get pain in the back of their knee from driving too much. This is a simple way fix "chauffeur Mom syndrome," as I like to call it.
Is your back of the knee pain completely gone? Partially gone?
Which techniques gave you the most back of the knee pain relief?
Did Step 1, Step 2, or Step 3 work best?
Was there one specific knee joint pain treatment that instantly relieved your back of the knee pain? Remember what worked best for you, so you can do that first next time you need it.
Are you still experiencing some back of knee pain?
Which muscles are still tender (that means they are too tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go on the first attempt.
Investigate a bit and you'll eventually find which techniques work best for you to provide the best "pain in back of knee" relief. Then you'll be able to fix yourself whenever you desire because you'll have your own personalized back of knee pain treatment……literally at your fingertips!
Another DIY Pain In Back of Knee Testimonial:
"I just wanted you to know that watching your YouTube clip pain in the back of knee -a quick fix. It literally changed my life in just a few minutes. I have arthritis and although it is not too bad in my knees I have been suffering from pain in the back of my knee which my doctor said to treat with a topical anti inflammatory This I was doing but it was now long term solution so one night in pain and a little desperation I, yet again, was scanning the Internet and found your clip. I tried it out and the benefit was immediate. It has made such a difference knowing that if the pain ever returns as it sometimes does I can deal with it immediately. Anyway basically I just wanted to say thank you so much for making such a difference to my life." - Jo, United Kingdom