Back of knee pain can be difficult to manage without the correct techniques. Learn the causes, symptoms and pain relief techniques to help relieve pain in the back of the knee!
Do you experience pain in the back of your knee during activities like walking, bending, or straightening your leg? Does the back of your knee hurt when you bend and straighten it? You’re not alone. Pain behind the knee is a common issue that many people experience and the discomfort can limit your mobility and affect your quality of life.
In this article, we’ll explore some of the causes and symptoms of back of knee pain, and explain some treatment options as well as advice on how to prevent your back of knee pain from returning or worsening.
What are the causes of pain in the back of the knee?
There are many common causes of back of knee pain, a few of them are:
Back of knee pain due to overuse or strain
You may be experiencing back of knee pain from overuse or strain due to physical activities. Exercising or playing sports without a proper warm-up can cause muscle strain and pain behind the knee. Rapidly increasing the quantity of exercise you do can also cause back of knee pain, as your body will not be accustomed to exercise. Overuse and strain may cause pain in your entire leg, including the side of foot or your ankles.
Back of knee pain because of ligament injuries (PCL)
If you suffer an injury to your posterior cruciate ligament, or your PCL, you’re probably going to experience some back of knee pain¹. Your PCL is a strong ligament within your knee joint that acts as a stabilizer, preventing your shinbone and thigh bone from misaligning. PCL injuries are common after blows directly to the knee, like a fall, or due to twisting the knee, like landing a jump badly.
Behind knee pain due to tendonitis
Your knee contains ligaments and tendons that are responsible for “anchoring” your muscles and bones together. When you overuse or strain the knee, you may experience pain due to these tendons. Patellar tendinitis is also known as Jumpers Knee and is caused when you overstrain your patellar tendon, and is common in sports like basketball and volleyball.
Hamstring injuries
Your hamstring muscles are a group of three muscles located on the back of your thigh, from your hip to just below your knee. Hamstring muscles help us bend our legs, and when they become strained they can cause pain behind the knee. Hamstring tears or strains from overuse can cause pain, and seriously impact your quality of life.
Bursitis causing knee pain
Fluid-filled sacs, known as bursitis or the plural bursae, can cause behind the knee pain when they become swollen. You have more than 150 bursae in your body, and when you overuse or put too much pressure on a bursitis, it can become inflammed and swollen. While your prepatellar bursitis and infrapatellar bursitis are located on the front of your knee, the swelling can be painful and cause significant knee pain².
Baker’s cyst
Baker’s cyst refers to a condition in which a fluid-filled cyst forms behind the knee in your popliteal fossa³. You may experience pain due to baker’s cyst when you fully bend or straighten your knee, or with activity or exercise. A bakers cyst is usually caused by a chronic condition like arthritis.
Common Symptoms of Back of Knee Pain
While everybody will experience back of knee pain differently, depending on the knee pain cause, there are some common symptoms you can look out for:
- Swelling behind the knee
- Tenderness in the back of the knee
- Pain in back of knee when bending
- Pain when straightening knee
- Back of knee pain when walking
- Behind knee pain when climbing stairs
- Reduced range of motion in back of knee
As with any joint pain, if the pain is severe or unmanageable, ensure you work with a medical professional to diagnose your back of knee pain and develop a suitable treatment plan. Pain behind your knee when walking or trying to straighten your leg can be particularly inconvenient for everyday life, and should be taken seriously. Swelling behind the knee or tenderness in the back of your knee can also be a symptom of a serious problem, and you should seek medical advice as soon as possible.
Back of knee pain preventing leg workouts
Having a regular fitness routine is important, and often incorporates leg-strengthening movements⁴. Things like squats, lunges, and leg presses are often recommended as part of a full-body workout to help you live your best, fittest life.
If you’re experiencing pain behind your knee, doing leg-strengthening movements can be difficult or painful. Your doctor may recommend that alongside other treatments you focus on knee strengthening exercises or leg exercises for knee pain.
Strengthening the muscles surrounding your knee, like the quadriceps, hamstrings, and calves, can play an important role in supporting your knee joint, improving your mobility, and helping reduce the risk of future knee injuries. Some knee-strengthening exercises you can try are:
- Low-impact exercises like swimming or stationary cycling
- Calf raises
- Straight leg and side leg raises
- Quad, hamstring, and calf stretches
How to treat back of knee pain fast
Back of knee pain can be a serious indicator that something is wrong, and you should always consult a medical professional when developing your treatment plan. Some options that they might recommend include:
Rest and ice for pain behind the knee
If you are experiencing knee pain you should rest your legs as soon as possible. Putting further strain on your knees may cause the pain or injury to worsen. You can also ice behind the knee to help treat knee swelling and alleviate any pain you are experiencing.
Over-the-counter medications
Over-the-counter (OTC) medications like ibuprofen can be useful when experiencing pain behind the knee. OTCs can help reduce the feeling of pain, and Non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin or ibuprofen can help to reduce inflammation.
Targeted topical pain relief for back of knee pain
Topical pain solutions, like MEDISTIK, can be used to help reduce behind-the-knee pain. Topical solutions are applied directly to the skin of the impacted area, deliver fast-acting relief, and help tackle the root causes of pain through hot-and-cold technology. Topical treatments may be better for you as they carry fewer stomach-based side effects than OTC medications.
Physical therapy for knee pain
Physical therapists can offer short-term and longer-term treatment plans that may include targeted exercises to strengthen the muscles surrounding your knee⁵. Physical therapy can be a useful tool after accidents or injury to ensure that you’re regaining your strength, and healing in a sustainable way, as well as acting as a crucial tool in your pain management toolbox.
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Preventing back of knee pain
In order to prevent pain behind the knee from impacting your daily life in the future, here are some easy tips you can implement at home:
- Ensure proper warm-ups and stretching before exercise
- Wear proper footwear that offers arch support and good cushioning, based on activity⁶
- Incorporate strengthening exercises into your regular routine
- Maintain good posture when sitting and walking to help reduce strain on your knees
