Outer/Back of knee pain

[Craig Sheppard]

What could cause pain in the outside back of the knee area when flexing the knee? Like when you do a knee dip on a serve... This isn't behind the kneecap, but near that really thick tendon near the outer side/back of the knee. It's not so much of an issue that I'll see a doctor yet, I'm just doing some resting/icing for now and that helps.

Is this a typical area for tendonitis? It's not a sharp pain, it actually comes on gradually as i bend my knee, until a point where my knee feels a a little weak. It seems to come and go with use/overuse.

 

[uni]

I had the same pain in the back of my knee and I had a trainer look at this for me. He told me because i was running about 10 miles then playing tennis for the enitre day, I was overworking my muscle, and he would massage it and put some special tape on it. It didnt get better instantly but after resting and icing, it went away.

 

[chess9]

Craig:

Are you talking about iliotibial band pain? Or, is it in the back of the knee?

If it's the iliotibial band, then some stretching will help. Massage helps as well. Runners frequently get knee problems from tight ITBs. In fact, many knee problems arise from muscle imbalances in the leg.

-Robert

 

[Craig Sheppard]

Craig:

Are you talking about iliotibial band pain? Or, is it in the back of the knee?

If it's the iliotibial band, then some stretching will help. Massage helps as well. Runners frequently get knee problems from tight ITBs. In fact, many knee problems arise from muscle imbalances in the leg.

-Robert

I think the iliotibial band is the general area--maybe a little more to the rear of the knee. (I looked this structure up...hadn't hear do fit before--I'm lost on knee architecture...) It's funny, it first came on when I was running for my triathlon. Seemed to go away until my next tennis match, where it sprung up again... I think my quads are quite a bit stronger/bulkier than my hamstrings/rear muscles... maybe this is the imbalance you're talking about?

What would be a good stretch--a typical hamstring stretch?

 

[SB]

I think the iliotibial band is the general area--maybe a little more to the rear of the knee. (I looked this structure up...hadn't hear do fit before--I'm lost on knee architecture...) It's funny, it first came on when I was running for my triathlon. Seemed to go away until my next tennis match, where it sprung up again... I think my quads are quite a bit stronger/bulkier than my hamstrings/rear muscles... maybe this is the imbalance you're talking about?

What would be a good stretch--a typical hamstring stretch?

No, not exactly. IT band syndrome is quite common as an overuse injury; google it and I'm sure you can find some good stretches. A foam roller works great, although it can hurt when the pain is acute.

 

[chess9]

Yes, SB is right. Your tri training had you doing a lot of running and biking. It may actually be your pedalling motion. If you use bike cleats (hope you do) then you may need to adjust them fore or aft some, or toe your foot in or out. Meanwhile, stretch out your ITB, AND do the one legged quad stretch where you pull your leg to your butt. It's easy to get an overuse injury or have one weak muscle set you didn't realize you had UNTIL you rode 50 miles, or ran 10.

-Robert

 

[chess9]

Craig:

I forgot to mention two exercises for the gluteus medias, often implicated in knee issues. The ABDUCTOR machine isolates them. The wide legged squat and lunges are also good strengthening tools.

-Robert

 

[GPB]

My wife has a recurring ITBS injury, where she can't walk up or down stairs. Rest, heat, and massage seem to help. I think she got an ultrasound treatment once...

I dug up this old post to see if anyone knows a good stretch for the ITBS problem. "Normal" stretches don't seem to do anything to this outer tendon...

 

[princemidplus]

make sure it is the ITB first and not the hamstring. the ITB is the firm band on the side of your knee - easy to feel when sitting with knee at 90 degrees. it is not a muscle and therefore you cannot contract it. further around behind your knee is the hamstring tendon which is usually a bit softer and contracts when you bend your knee.

ITB stretches are fairly complicated: a simple one is to lie on your side with your painful leg up. lie on the edge of a bed facing towards the middle of the bed. drop the painful leg over the edge of the bed behind you. this tends to stretch the upper portion of the ITB.

will look around and see if I can find a pic of the more complicated stretch and post later

 

[princemidplus]

ITB Stretches

here are the pictures of ITB stretches. hope this works.

 

[princemidplus]

ok it worked but now need to work out how to get them in a decent order when posting. at least they are there

 

[princemidplus]

forgot to mention another way of releasing the ITB - Rickson mentioned it in another thread and it works well.

Use a foam roller: lie on the roller and massage your affected ITB - can be fairly painful though. Remember that if your trochanteric (hip) bursa is affected this exercises may irritate your bursa further

 

[fantom]

I think the iliotibial band is the general area--maybe a little more to the rear of the knee. (I looked this structure up...hadn't hear do fit before--I'm lost on knee architecture...) It's funny, it first came on when I was running for my triathlon. Seemed to go away until my next tennis match, where it sprung up again... I think my quads are quite a bit stronger/bulkier than my hamstrings/rear muscles... maybe this is the imbalance you're talking about?

What would be a good stretch--a typical hamstring stretch?

Sounds like the Posterolateral corner. All I know about that area of the knee is that it is the least understood part of the knee. There are a lot of intricate things going on in there.

 

[jwbarrientos]

Are braces effective with this ITB condition?

 

[jwbarrientos]

No one with this issue had used braces?
What it the stroke/movement that causes?
any help?