Popliteus Stretch: Best Stretches For Flexibility And Knee Pain
Popliteus, a small yet strong muscle located on the back of your knee, is a notable player when you move your body.
Unlike its fellow muscles in the lower leg, it only crosses one joint: the knee joint.
But don’t let its small size fool you, popliteus muscle plays a crucial role in knee stability and mobility.
In this article, I will show you the best way to stretch popliteus with a few simple, yet effective stretching exercises. Afterward, I will explain the role of the popliteus muscle in your body.
4 Best Stretches for Popliteus
Muscle tenderness in the posterior-lateral (rear outer part) of knee is an indicator of popliteus tendonitis. Here are some popliteus stretches that combat knee pain caused by this muscle.
Dynamic Popliteus Stretch
While sitting on a chair with your foot in a neutral position, rotate your tibia externally. That means you should rotate your foot outward ten times.
Seated Passive Popliteus Stretch
Start by sitting in a chair with one leg in the air and bent at knee, more than 90 degrees.
Then, take both hands and grasp your shin just below your knee.
Using your hands, gently rotate your lower leg (tibia) outward. Hold this stretch for 30 seconds and then release.
Standing Popliteus Stretch
From standing position, rotate one leg outward (foot facing away from the midline of your body) and keep your knee slightly bent.
Then lean gently forward with your upper body while extending your knee. Stop when stretching intensity is pleasant and hold for 30s.
Popliteus Stretch With Strap
Sit on the ground and place a stretching strip on the ball of your foot. Rotate your lower leg outward and pull gently your foot towards your body. Hold for 30s.
Safety Tips When Stretching Popliteus
- Avoid overstretching this muscle. Don’t bounce into a stretch.
- Stop if you feel a burning sensation instead of pleasant stretching.
- Stop if you experience nerve tingling in lower leg and/or foot.
- Don’t stretch more than 30s.
What is The Function of Popliteus Muscle?
Popliteus is a multi-tasker, and this muscle participates in knee flexion, which allows you to bend your knee and stabilize knee joint.
It also helps with the internal rotation of tibia, which is significant for activities such as pivoting and changing direction.
One of the most notable roles of popliteus muscle is during the initial phase of walking. When you step on the floor with your heel, your knee is flexed, and the popliteus muscle contracts to rotate and unlock the knee joint.
This allows your knee to straighten and your foot to make contact with the ground, allowing your body to move forward smoothly.
Going downstairs is another everyday activity where popliteus muscle shines.
Popliteus also plays a vital role in sports such as football and soccer, where quick changes in direction occur. Popliteus contracts to hold tibia bone in a neutral position and stabilize knee joint, allowing you to pivot and change direction effortlessly.
Continue reading:
Author
