How to Fix Back of Knee Pain in 30 SECONDS

Dr. Rowe shows how to quickly relieve pain at the back of your knee.
The common cause of this pain is from strain and sprain of the hamstring, popliteus, and calf muscles (and tendons). This tends to cause muscle tightness and joint stiffness at the posterior (back or rear) area of the knee.
We're going to make getting relief easy by breaking this video up into three different parts that will focus on releasing, lengthening, and strengthening these muscles.
To get the best results, make sure to go through all parts and exercises and use what gives you the best results.
As a bonus, all of these exercises can be done at home, require no special equipment, and may give quick posterior knee pain relief... even in as little as 30 SECONDS!
Watch now and get rid of knee pain at home!
Chapters:
0:00 Intro
1:02 Muscle Tightness Relief Part 1
3:27 Muscle Tightness Relief Part 2
5:28 Joint Stiffness Relief
7:44 Strengthening Exercise 1
9:34 Strengthening Exercise 2
11:09 Strengthening Exercise 3
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#kneepain #kneepainrelief #knee

[@DrRowe]

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below!

[@zakiomar4521]

Merci Dokter..

[@xSunshinex4206]

Suggesting some relief for issues with the peroneal nerve and foot numbness

[@angelbear_og]

My 87 y.o. neighbor has been getting a lot of pain in the back of his knees. He's still really active (climbing ladders & building things in his shop, etc.) so he's not a super-sedentary type person. He's just getting up there in years! Could something like this be beneficial for older people? I imagine he could manage the 1st and 3rd (the rest look like they require more balance and/or strength than he could probably manage). Any other recommendations for someone like him? Thanks! PS: I'm still using some of your pelvic realignment exercises and they have done more good than several months (and a couple grand!) of chiropractor visits!

[@lormitto]

Can I ask for a piece of advice how to fix lateral meniscus please?

[@ramosmarchelino3028]

How to fix back thigh, sometime my back tighh hurt i hope yiu have solution thanks

[@swinifernando1733]

Its 1.49 am .. couldn't take the pain anymore and started searching up youtube videos. No more pain !! God bless you ❤

[@qasimkhan2919]

Me too very good result,

[@quietizkept]

I like this dude’s stuff so much I watch videos for pain I’m not having. When I do, I’ll be ready.

[@GreatestXchange]

Agreed! I'm binge-watching, just for fun!

[@jostint6612]

Bro I did this at exactly 2:30am cuz the back of my knee was killing and my pain went away glad I clicked this video after I clicked like 4 useless ones 👍🏾👍🏾👍🏾

[@DrRowe]

Glad you’re getting relief!

[@PoopSunday]

2:44 am in the same boat

[@stephenagnewii3325]

@@PoopSundayIt’s Sunday and I’m taking a poop. This must be a sign.

[@avinderchopra5355]

Sounds good,will try and do these exercises as the pain in the back of my kee is so painful, and this seems like a perfect solution. Thanks

[@MichaelisFresh11]

And here I am, at 2:34am doing these and getting some relief after a long ass day at work 🙏🏼 Thanks Doc ☝🏼

[@vincebagsik3240]

What sorcery is this it went a way right away. Thank u sir u are making a lot of people have quality of life

[@DrRowe]

Glad it helped you, and thanks for watching!

[@bombastic-butterflyack4679]

I walked and ran on an uneven road yesterday and woke up with an incredibly tender back of the knee. These exercises got me out of the pain zone, thank you so much!

[@jacobdwyer966]

I thought all these comments were exaggerating but this really did feel like a miraculous relief. Thank you for sharing your advice!

[@wallywalkabout]

I read a lot of comments on videos I watch, even replies as i am curious or interested what others specially those who experienced such and I still wonder if other commentors exagerate just to comment

[@DenikaCarothers]

OMG!!! Immediate relief after 6 minutes doing the nutcracker with a lacross ball!!! I've been dealing with this back of the knee/upper calf pain for a year. Immediately did squats afterwards and had no pain standing up. Thank you so much for posting this!!❤

[@DrRowe]

Glad you're getting relief!

[@bebensuhan7888]

Mangtaps....👍 Selamat buat Anda...🙏 Saya akan mencoba latihan ini juga. Semoga berhasil juga....🤲

[@taylorrr8311]

I have a tryout in 5 days and had this sudden pain on the back of my knee, now after doing these exercises with one day to go i fell amazing, thank you very much

[@neil3425]

With both knee replacements, the second now seven months on, this video is great to build upon all the recovery physiotherapy so far, much appreciated and recommended.

[@elyhilder54]

I have had a pain behind my knee for more than a year and after doing the first exercise - no more pain. Thank you so much 🙏

[@DrRowe]

Glad you found this video!

[@nathaliecowong]

Thank you for sharing this experience 😊 I'm gonna share this with my Dad

[@monicavillarreal3902]

Every time I do laying down Hamstrings Machine, that's when pain starts. But only when I do those. Hope this helps.

[@MrMathExpert]

@@monicavillarreal3902 It was recommended not to do them. Instead, lie down on the bed and do the same thing but with ankle weight.

[@kristineabuy9185]

It subsided my pain too by 75%.

[@Maladyn-gj8eu]

I’ve had this pain for 2 years and I have instant relief now. I wish I found this video sooner 😭 Can’t thank you enough!!

[@DrRowe]

Great to hear!

[@TheSlw531]

I have dealing with this pain for 2 years. Today I got some relief.

[@Mr.shocklet]

Thanks man 😮‍💨❤️

[@DrRowe]

Thanks for watching!

[@diane3164]

This did help me right away. I’d been doing other physical therapy video stretches, but this helped the most. Thank you, Dr. Rowe!

[@lynel2349]

I dislocated my knee and for some reason this back of knee pain came with it. these exercises help a lot, thank you so much!

[@keairrajennings2300]

Crazy after I got to the strengthening exercise #1 I did it about 3 reps and heard a nice pop in the back of the knee and instantly released the pulling feeling it felt great thanks!

[@GodisLoveUK24]

Same I felt that pop what a relief

[@shed.projects5150]

It's good to see an instructor that is normal, and does'nt make me feel like an inferior being, with their youth and super developed bodies.

[@DrRowe]

Happy to help, and thanks for watching!

[@BigMo966]

Dude, the 'Nutcracker' exercise with the tennis ball was an absolute game changer! THANK YOU!!!!

[@DrRowe]

Great to hear!

[@gaylelynnenorwood279]

This is the best video and helpful instructions I have seen on back of knee pain. Instead of just telling a person to push through the pain (which can lead to injury) Dr Rowe explains how to relieve the pain and then stretch and build strength from there. I am thankful. I wish you were in Tennessee.

[@misskfountain4070]

Recently started having behind the knee pain and stiffness. Found you and this video. It’s absolutely excellent and with plenty of variation for my or anyone’s needs. Thank you so much.

[@DrRowe]

Glad you found the video, and thanks for watching!

[@jasmineperry1449]

Thanks for posting

[@farrzero]

I've been having knee problems for a while now and after every hike. These exercises really helped to ease the pain. Thank yoU!

[@irelandforever5620]

You always have the best videos, I've been watching you for years. You just combined all the videos I just watched and put them into one and told me what order to do them in, so informative! Thank you so much!

[@DrRowe]

Thanks for supporting us over the years, I appreciate it!

[@nett_flix]

I swear, this guy knows my body far too well 😅 I feel a pain and..boom: New video especially for this part of the body is published. Amazing

[@DrRowe]

Hope these ones help you too!

[@nett_flix]

@@DrRowe It actually helped with pain in my knee, which I had for around 2 months. I did the exercises today and the pain is alomost gone completely. So thank you very, very much!

[@Asi_de_bello]

Yes he does! 👍

[@WideAwakeHuman]

He's hands down the best one of these type channels... I've fixed both a knee and Achilles issue that I had been dealing with for the better part of a year. Fixed the knee thing in literally 2 min... The Achilles took a few months of work but it finally is back to normal.

[@alainshop0243]

I had the pain in my back knee. I am in shop now. I watched KZbin and found you. My pain is really 90% less Thanks❤

[@rajarajeshwari2031]

It's magical I have the pain for last 2 days , not seeing the full video, I did 1 st exercise ☺️it gives me instant relief

[@roriiiiz]

Omg immediate relief !!! Thanks alot ❤

[@user-ky1pw9qq2y]

You're the best doctor out there.

[@user-cr4ip5vl7r]

Really very helpful, thanks for the video !!

[@CK-831]

i had been unable to walk today, without limping. behind my knee was SO painful and stuff. after doing the first set of pressure/massage i was able to walk across the room, or limping. i will be doing this the rest of tonight and pray for a pain free day tomorrow!! THANK YOU❤❤❤❤

[@willkershaw7376]

You’re the real deal! Thank you sir!

[@dsjayawardhane3498]

Thanks very much for your exercise s which we can follow very easily...❤❤

[@mohammedatik8324]

Brother , your smooth presentation is giving the soothest effect.👍👍 Bless You..

[@HiTechBadminton]

Thank you so much for the Video 🤠🌟❤️💪🏸

[@DrRowe]

Thanks for watching, and congrats on the success of your channel!

[@ocsv42]

No lie that joint stiffness relief stress relieved my back of the knee pain!!! Thank you soo much!!! First video I tried that work!!!!

[@faisalshamsi2331]

Very effective the issue resolved as I did the exercise exactly as u instructed...Thanks alot

[@Xeniora]

Amazing, very useful exercises!

[@michaelarcher5837]

Awesome video. I've been searching for information and you were spot on with my issue. Thank you

[@DrRowe]

Thanks for watching!

[@sarvjitsingh1880]

Very informative thanks

[@Sanem727]

It's just amazing specially ball one.I got soooo much relaxed the very first day ,that I can't explain.I was suffering from back knee problem from one year . Thankyou sooo much.keep on making such useful videos.👍👍

[@DrRowe]

Glad you're getting relief, and thanks for watching!

[@sheahansutton5196]

Thank you great job 💯

[@ericsim3300]

I had got knee lock (on the back of my knee; walked with excruciating pain) yesterday. I followed Dr Rowe's exercises above and the problem has 90 per cent disappeared today. It saves me at least S$60.00 to see a Chinese Sinseh. BIG THANKS DR ROWE: Your exercises have the accurate and precise science. You are brilliant. I am so happy! Dr Eric (International Business)

[@RP-wo5xs]

Omg ❤😂immediate relief….bless you ….🎉

[@hazelaalphe4817]

Exercises are simple and gives relief. Thank you 🙏

[@DrRowe]

Glad you're getting relief, and thanks for watching!

[@mdbadaruddin6970]

Sir I am from nepal 🇳🇵 i 2 week knee pain one day how much time exercise

[@TrainMeUpRunning]

I ruptured a bakers cyst which created a host of issues. This particular series recleived the achiness and the tightness and took the pain away. Thank you. Maybe you could do one for tight hams and quads .

[@nyer4691]

Wow! Rehabbing my landscaping, carried and set 2 dozen paver blocks, at some point afterwards noticed pain at the back of my knee, didn’t know I had injured it - at the 1st thumb massage felt everything tender but loosening, by the end of the video I was cured! Thank you! Your videos helped me with this, my frozen shoulder (2 years ago), and a hip issue; your videos are always informative & curative - you’re awesome!!!

[@DrRowe]

Glad the videos are helping you!,

[@abolisohoni]

Thanks you🙏 Always find your videos useful

[@swapnagolla111]

This really help! All I did is 1st excercise my pain went away. Thank you

[@ClaudiaMartinezfeb22]

Thank you so much! This really works 🙌🏼

[@trinidaddelcarmen131]

im so happy i found you, thnk you!

[@slyrider44]

Thank you so much for sharing this informative and applicable routine. You’re amazing!

[@DrRowe]

Thanks for watching!

[@chasegiacomo7279]

Wow. Thank you.

[@QuantumResonanceHealing]

This is perfect for me. I started seizing up, no tendon or ligament injury so this is perfect thank you for making this video 🙌🙏

[@sayidbare1106]

Thank u man that’s all I can say really helped

[@GreatestXchange]

This is my second time seeing you do the Wall Squat. What a great idea! I'll add that one into the mix.

[@luciehsuen8981]

Thanks so much. The strengthening & flexibility exercises for the knees certainly helped. Love your visit will visit this again. 😊

[@DrRowe]

Thanks for watching!

[@lestarilestari5585]

Thank you for your sharing this video bro,,i will tried thanks

[@saadiaimran6796]

Thank you I truly appreciate All exercises were great as they did magical difference

[@DrRowe]

Glad the exercises are helping you, and thanks for watching!

[@hakeemisfunchannel6348]

I have tried your exercise. Wow it really works. Thank you Doc. :)

[@DrRowe]

Glad it's helping, and thanks for watching!

[@rabiasaleem6996]

I did 1st exercise it gave me instant relief and soothing effect.God bless you

[@reginajoel9709]

Loved the video, this helped me tremendously, as I have been experiencing knee pain for years. The instant relief that I felt doing these exercises. Thank you so much you don’t understand the day to day pain and now the feeling I have. I can finally sleep comfortably. These exercises I do everyday

[@DrRowe]

Glad the exercises are helping you, and thanks for watching!

[@reginajoel9709]

Thank you for your detailed explanation of Popliteus. Never heard the term used before finding this video. Suggest can you schedule live KZbin video session on popliteus muscle? This will help a lot of people. Great wirk. I wish you lived in Maryland, you would have a client for lifetime.

[@queenahoward1162]

Praise God!!! I woke this morning with pain behind knee with no injury. Massage of area and pressure gave me immediate release. Thank you sir!

[@crisccan]

Great video it is very useful thank you Dr Rowe

[@DrRowe]

Glad it was helpful! Thanks again for watching too.

[@nallyopoku-kx5dh]

This exercise really helps, thank you 🙏

[@DrRowe]

Glad it helped you!

[@vedajoshi1295]

Love him his excersises really works

[@DrRowe]

Thanks for watching!

[@Ocea8i53]

Outstanding information

[@sriya8739]

Ur tips are very helpful and it really works feeling so satisfied after doing it.

[@DrRowe]

Glad the exercises are helping you, and thanks for watching!

[@messinat10n]

Thanks to your video I could get rid of the pain I was feeling on the back of my knee, my calves, my tibialis anterior and could continue training for a long distance race. Thank you very much from Buenos Aires!

[@theisleloreconnoisseur6749]

Amazing video, helped me finally get rid of my knee pain

[@DrRowe]

Glad to hear that!

[@paulroederDE]

I got instant relief doing the stretch! Thank you

[@DrRowe]

Glad it helped!

[@rontan5308]

Good stuff...my pain behind the knee disappeared immediately after doing the massages. Thanks. Much appreciated.

[@DrRowe]

Glad you're getting immediate relief!

[@Laura-cr6ki]

Wow! I tried the massage and it worked. Thanks!

[@mikecf1]

This is AMAZING! Thank you SO MUCH for making this.

[@DrRowe]

Thanks for watching!

[@linfongyu]

This really helped my dull pain behind the knee. Thanks Dr. Rowe!

[@DrRowe]

Wonderful!

[@bebensuhan7888]

Selamat.... Saya akan mencoba juga. Semoga berhasil juga.... 👍🙏🤲

[@annelyn5238]

I’m gonna try this exercise. Thanks for sharing

[@DrRowe]

Hope the exercises help!

[@dashiniparamasevam6272]

Wow, thank you so much , I felt instant relief after following ur steps, 👍

[@DrRowe]

Glad you're getting instant relief!

[@img00]

I've been struggling with pain behind my knee for over 2 weeks now since I slipped on wet tiles and fell awkwardly. Following the first steps here to massage behind the knee has instantly improved the situation. It no longer feels stretched and tight when I fully extend my leg or twist it inwards. The big test will be tomorrow when getting into the car as I've had to sit down and turn at 90 degrees since this happened. Fingers crossed!

[@ThePatricktam]

I will be trying this

[@user-um3zw1mj7o]

You are a lifesaver man

[@BlaireBustillo]

Thank you for your helpful tip. God bless you more.

[@DrRowe]

Thanks for watching!

[@isakjohansson6912]

man this is awesome, thanks you so much!

[@contactabe]

Excellent video. Thanks 🙏🏾

[@DrRowe]

Thanks for watching!

[@VirtuosoSoul925]

Wow the worked immediately!!!

[@sarvjitkaur5172]

Thank you awesome 👍 Can you also suggest exercise for medial meniscus tear please

[@jaynw2398]

🙏🏾 I’m so grateful for this

[@vimal9219]

this guy is doing gods work for me 🙏🏾 u hv no idea how much it means to me as a footballers who has spent the past 6 months struggling with other injuries and now this 🙏🏾

[@odimayomioluwabukola3463]

Bb. Nm

[@abilash95]

Im having the same issue..shall try .the comments are encouraging..the excercises seem apt

[@thecombatchronicle369]

The nutcracker instantly resolved pain that I had been suffering from for about 3 weeks. Thanks 🙏

[@swilson791]

Concise and clear instructions that works. Thank you doc.

[@DrRowe]

THANK YOU for supporting the channel! - Dr. Rowe -

[@robindepner9168]

thank you for the exercises-will start today👍

[@DrRowe]

Hope the exercises help!

[@Louisee.]

Helps me For splits! I have leg flexibility but my back knee hurts, so thank you so much For uploading this vid!

[@DREAM_CHAAT_HOUSE]

first excercise helped me a lot... significant decrease in my pain....thank you....

[@turbotrup96]

sometimes, after strenghtening back and pelvis excercises, *the back of my right knee's tendons "cramp" and hurt me when doing "quadruped limb raises"* during the kneeling part for my right leg

[@omarroncal6970]

That tennis ball exercising is a bit painful but it releases the tension very well! I'll keep doing it since I got back pain after starting running. Thanks a lot.

[@tarahighlands2540]

Thank you 🙏🏻

[@DrRowe]

Thanks for watching!

[@user-gz2bc6uf8b]

Thank you for your kindness.

[@DrRowe]

Thanks so much for watching!

[@refatrabadi6656]

Great to do after a run.

[@src5769]

The wall slide one really helped! I'll do that one daily! Thanks!

[@ZORRIBELLE3]

Love this video! I had meniscus repair surgery 9 months ago & back of my knee was so tender. I did the exercises shown & within hours, no pain! Thank you so much for your generous sharing of the excercises.

[@DrRowe]

That's wonderful, glad you're getting a lot of relief!

[@user-gc3nr3wd2g]

Very,usefulimformetiion