Popliteus strain: causes, symptoms, treatments

A popliteus strain (pulled muscle) often occurs alongside other knee injuries, including injuries to the LCL (lateral collateral ligament), PCL (posterior cruciate ligament), ACL (anterior cruciate ligament), or meniscus. 

If you’re already rehabbing one knee injury, it can feel frustrating to manage another, like a popliteus strain. But like most types of knee pain, simple at-home strategies, such as targeted exercises and temporary movement modifications, can all help heal a popliteus strain.

Learn more about a popliteus strain, including its causes, symptoms, and treatment options — especially exercises recommended by Hinge Health physical therapists.

What is a popliteus strain?

A popliteus strain happens when the muscle is pulled or irritated, leading to irritation or even tissue damage. The popliteus is a small muscle that runs diagonally across the back of your knee. “It attaches to the femur (thigh bone) and tibia (shinbone), which stabilizes your knee and allows you to bend it,” says Rodrigo Quevedo, PT, DPT, a physical therapist at Hinge Health.

Muscle strains can range from mild to severe. While a “strain” can sound alarming, remember that muscles are resilient and typically heal with time and gradual loading. Oftentimes, simple treatments like exercise therapy can help strengthen surrounding muscles so the affected muscle can recover.

Causes of popliteus strain

Because popliteus strains are typically secondary to other common knee injuries, such as ACL, PCL, or meniscus tears, they frequently occur during sports or recreational activities. “It’s often the result of a more traumatic, higher-energy injury, like sudden twisting movements or a direct hit,” says Dr. Quevedo. If your body isn’t prepared for that type of intensity, it can lead to injury. 

Common causes of popliteus strain include:

• Direct impact to the knee. A collision during sports, a fall, or even an awkward landing can place sudden stress on the back and outer part of the knee. That force may overload the popliteus muscle, especially if other structures are involved.

• Sudden twisting or quick changes in direction. Certain abrupt movements, like pivoting in soccer, cutting in basketball, or turning quickly while running can strain the popliteus as it works to stabilize and rotate the knee. These injuries are more likely if the movement exceeds what your knee is currently prepared to handle.

• Hyperextension. If the knee bends backward farther than its usual range of motion, the tissues at the back of the joint — including the popliteus — can become overstretched. This may happen during sports, stepping into a hole, or landing awkwardly.

• Abrupt increases in activity. Suddenly ramping up training intensity or frequency can stress tissues before they’ve had time to adapt. Even without a single dramatic moment, repetitive overload can contribute to irritation.

• Age-related changes. As we age, natural changes in strength, flexibility, and joint mechanics can affect how forces are distributed across the knee. Staying active and maintaining strength can help support resilience.

• Previous injuries. If you’ve had a prior knee injury, certain muscles may compensate or take on more load during activity. This doesn’t mean you’re fragile, but it can influence how stress is distributed through the joint.

• Muscle imbalances. When surrounding muscles — such as the glutes (butt muscles), quadriceps (front of thigh muscles), hamstrings (back of thigh muscles), or calves — aren’t sharing the workload effectively, the popliteus may work harder during movement. Targeted strengthening can help restore balance and improve knee mechanics.

Symptoms of popliteus strain

What a popliteus strain feels like can vary depending on the severity of your injury. Not everyone with this type of strain will experience the same symptoms, but common ones include:

• Pain in the back and outer part of the knee

• Sharp discomfort with certain movements or a more constant dull ache

• Mild swelling or bruising

• Pain with walking, going down stairs, or weight-bearing activities

• Tenderness along the back of the knee when pressed

• A feeling of stiffness or reduced range of motion

• A sense of weakness in your knee, especially when bearing weight

How movement can help a popliteus strain

When your knee hurts, you may feel hesitant to move around. But complete rest can lead to stiffness, weakness, and may even increase pain sensitivity. “Inactivity and injury are not a great combination,” says Dr. Quevedo. “The areas above and below the knee can become tighter and weaker, making everyday movements even more challenging and uncomfortable.” 

Gentle, progressive movement helps maintain strength and mobility while supporting tissue recovery. Strengthening surrounding muscles improves your knee’s overall capacity and allows the joint to distribute load more efficiently as it heals.

Movement also improves circulation and can help calm an overly sensitive pain system. When pain has been present for a while, your nervous system may become more reactive — meaning it amplifies signals that aren’t necessarily dangerous. Gradual, consistent movement helps rebuild tolerance and confidence in your knee.

The key is finding your movement sweet spot: the amount of activity that feels manageable and productive without causing sharp or escalating pain. Some mild discomfort during rehab is normal and doesn’t necessarily mean harm. Over time, steady loading helps tissues adapt and grow stronger.

These exercises help reduce muscle pain behind your knee by increasing circulation and preventing stiffness. The knee extension and hamstring curl strengthen muscles that support your knee, while taking pressure off the popliteus as it heals. The seated hamstring and standing calf stretches help ease tension from two major muscles that cross over the popliteus, which may help improve knee mobility. Mini squats challenge multiple lower-body muscles, strengthening multiple areas around your knee, which may help prevent future injuries. The key is to load gradually as you heal so that your body has time to adapt. This can help reduce pain sensitivity and improve long-term knee function.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for a popliteus strain

Most popliteus strains respond well to conservative treatments. Simple, at-home measures — including dialing back on certain activities, progressive strengthening with targeted exercises, and short-term pain-relief strategies (like OTC medications) — are usually effective. 

Try these strategies recommended by Hinge Health physical therapists:

• Try physical therapy and targeted exercises. Targeted exercises, like the ones above, help strengthen and stretch the muscles supporting your knee, which can help reduce strain on your popliteus muscle and support healing. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. Apart from targeted exercises, gentle, low-impact movement, including walking, yoga, and swimming, can boost blood flow to your popliteus, helping it heal and preventing stiffness. 

• Pace your activities. If standing or walking for long periods aggravates your symptoms, break up your physical activity into shorter sessions or reduce distance or intensity. “Listen to your body,” says Dr. Quevedo. “Instead of a one-mile walk, try a half or quarter mile. You might lift less weight or ease into a stretch more gradually.” The goal isn’t to avoid movement altogether, but to find a level your knee can tolerate while it adapts and gets stronger.

• Apply ice or heat. Icing your knee can help ease swelling and numb overly sensitive nerve endings. Heat can also help soothe tender areas and promote healing. Consider alternating between the two methods, or stick to the one that works best for you. 

• Use compression and elevation. Wearing a knee sleeve or lightly wrapping your knee can help manage swelling and support your knee during physical activity. Elevating your leg above heart level when you’re resting may also help reduce fluid buildup and discomfort, Dr. Quevedo says. Together, these strategies can improve your comfort and make it easier to stay gently active during recovery.

• Take over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can do your targeted exercises and stay active when you have knee pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for popliteus strain relief, such as massage, acupuncture, or chiropractic care.

• Ask about TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce pain from a popliteus strain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.

How to prevent a popliteus strain

While you can’t always prevent a popliteus strain, you can help your knee better handle stress by warming up before activity, building strength in the muscles that support it, and staying active. Some effective ways to support knee health include:

• Warm up first. A five- to 10-minute dynamic warm-up prepares your muscles and joints for activity and may help reduce injury risk. Try butt kicks, side shuffles, high knees, and squats to gradually increase blood flow and get your lower body ready to move.

• Exercise regularly. Sudden spikes in activity — like being mostly inactive during the week and then jumping into intense weekend sports — can place more stress on your knee than it’s ready for. Building strength and flexibility in the muscles around your knee helps improve your joint’s overall resilience.

• Practice good technique and form. There’s no single “perfect” way to move, but paying attention to mechanics during higher-demand activities like downhill skiing, soccer, or pickleball can help your body handle load more efficiently. Taking lessons or working with a physical therapist for a sport-specific evaluation can provide personalized feedback and guidance.

• Get the right gear. Properly fitting, activity-specific footwear can support stability during movement. For example, running shoes aren’t always ideal for sports like soccer, basketball, or pickleball, which require more lateral support for side-to-side movements and quick changes in direction.

When to see a doctor

Oftentimes, a popliteus strain improves with simple, at-home treatments. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It's also a good idea to get care if you have:

• Severe pain that doesn’t improve with rest or activity modification

• Swelling that continues to increase

• Difficulty bearing weight on the leg

• A persistent feeling that the knee may give way

• Symptoms that don’t improve after a couple of weeks of conservative care

• Numbness or tingling in the leg or foot

How long does a popliteus strain take to heal?

The quick answer? It depends. 

Recovery time depends on several factors, including the severity of the strain, your age, whether you have other underlying conditions that could delay healing, and whether you’re recovering from other knee injuries at the same time. “A healthy 25-year-old, for example, will likely recover more quickly than a 70-year-old with diabetes,” says Dr. Quevedo.

In general, mild to moderate popliteus strains often improve within four to eight weeks with consistent, progressive rehab. More significant strains — or those in older adults or people with additional health considerations — may take eight to 12 weeks.

PT tip: Gradually return to activity

You may need to temporarily scale back higher-intensity activities — like running, cycling, hiking, heavy lifting, or even long days of gardening or yardwork — while your knee recovers. When you’re ready to return, think about gradual progression versus jumping back to your previous level.

For example, if you typically hike six to eight miles, start with one to two miles on easier terrain and add distance gradually each week. If you were squatting 100 pounds, begin with the bar or lighter weights and increase by just five to 10 pounds until your knee can comfortably tolerate the movement again. 

“Your tissues need time to rebuild their capacity,” says Dr. Quevedo. Building up step by step helps your knee adapt and grow stronger.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Hyland, S., & Varacallo, M. (2021). Anatomy, Bony Pelvis and Lower Limb, Popliteus Muscle. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK526084/

2. Morrissey, C. D., & Knapik, D. M. (2022). Prevalence, Mechanisms, and Return to Sport After Isolated Popliteus Injuries in Athletes: A Systematic Review. Orthopaedic Journal of Sports Medicine, 10(2), 232596712110736. doi:10.1177/23259671211073617

3. Olewnik, Ł., Landfald, I. C., Gonera, B., Triantafyllou, G., Domosławska, D., Piagkou, M., & LaPrade, R. F. (2025). Popliteus Tendon Morphology: Anatomical Classification and Clinical Implications—A Narrative Review. Biomedicines, 13(9), 2053. doi:10.3390/biomedicines13092053

4. Popliteus Tendinopathy. (n.d.). Physiopedia. https://www.physio-pedia.com/Popliteus_Tendinopathy