The popliteus is a small muscle in the back of the knee. The muscle connects the bone of the upper leg (femur) to the large bone of the lower leg (tibia).
The muscle's pain is behind the knee, It does not refer pain to other areas of the body.
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Where Is The Popliteus Muscle?

The popliteus attaches to the outside of the thigh bone (femur) just above the back of the knee, running diagonally to insert on the top of the tibia, the larger bone of the lower leg.
Interesting Facts:
- The popliteus muscle is vital to unlocking the straightened knee and is referred to as “the key that unlocks the knee.”
- The popliteus assists the posterior cruciate ligament in holding the femur in place and not allowing it to move forward on the tibia. If the PCL is injured, the popliteus becomes overworked. Trigger points develop in the popliteus, causing pain to remain after surgical repair.
- Wearing a knee brace or wrapping the knee often aggravates the popliteus and makes the pain worse.
What Does The Popliteus Muscle Do?


- Assists with bending the knee
- Helps to rotate (turn) the lower leg inward
For detailed anatomy information: Popliteus Muscle Anatomy
Popliteus Muscle Pain Symptoms

Popliteus muscle pain affects the back of the knee. Pain increases when deeply bending the knee and when walking down an incline.
Signs and symptoms include:
- Pain behind the knee when straightening the leg
- Inability to lock the knee
- Pain in the back of the knee when walking or running
- Pain behind the knee when crouching or bending the knee deeply
- Pain is worse walking down an incline or stairs
Other muscles, including the popliteus, contribute to these conditions
Muscles With Similar Pain Patterns
Plantaris Muscle
Soleus Muscle
What Causes Popliteus Muscle Pain?
- Quick changes in direction while running that twists the knee are the primary cause of popliteus muscle pain. Another common contributor is walking down inclines or stairs, and injury risks increase if you happen to slip or miss a step.
- Running and twisting the knee when changing directions
- Sliding when running
- Slipping when walking
Sports that contribute to popliteus pain:
- Soccer
- Football
- Basketball
- Tennis
- Volleyball
- Track and Field
- Hiking downhill
- Downhill skiing
How To Avoid Development of Trigger Points In The Popliteus Muscle
Popliteus pain is caused by injury. The muscle does not contribute to pain in other body areas, nor is pain referred to the popliteus by other muscles.
The muscle is affected by knee surgery, particularly posterior cruciate ligament (PCL) repair. Always check the popliteus muscle for trigger points after any knee surgery.

Popliteus Trigger Point Treatment

While a knee brace can help stabilize the knee and reduce pain, a brace or wrapping is NOT recommended for pain behind the knee. Only use a wrap or brace if instructed by your doctor.
Treating the popliteus muscle is easy; however, you must be careful not to apply sustained pressure on the blood vessels or lymph nodes located in the back of the knee. If you are not familiar with trigger point therapy, find a chiropractor, massage therapist, or physical therapist who has TrP training. They can show you how to locate the trigger point and apply the treatment.
If you are comfortable doing self-treatment, The Trigger Point Therapy Workbook provides diagrams and instructions on finding and treating trigger points, including the popliteus TrP. If you are interested in learning how to treat trigger point muscle pain, this book is a must-have.
How Long Before I Feel A Reduction In Pain?
The good news is that you will begin feeling some relief quickly, though the soreness and aching will continue for several days.
Treat the trigger point 2 times a day, morning and night, for 1-2 minutes each treatment. If the back of the knee begins to feel sore, decrease the pressure.
Remember that you need to continue treating the trigger point until the area is not painful when pressure is applied.
Other muscles that should be considered and examined:
Products We Use and Recommend For Popliteus Muscle Pain
Sombra Warm Therapy Gel is recommended for relaxing muscles and relieving pain. It warms without the burning heat of other gels. An excellent choice for pain caused by trigger points, muscle/joint over-use and stiffness, and arthritis. Sombra is excellent for aching, and sore knees, it provides almost instant pain relief. (Not sold in stores)
Biofreeze Pain Relieving Gel is an excellent pain-relieving gel recommend for those who have sudden onset muscle pain or recent injuries. It is better to use than warm therapy gels and creams for muscle pain caused by inflammation as it cools the area much like ice. If your pain is from a recent injury, use Biofreeze. It is excellent to use on sprains, strained and sore knees.
Popliteus muscle pain and symptoms can be similar to, contribute to, and be affected by these medical diagnoses:
- Popliteus tendinitis
- Baker’s cyst
- Deep Vein Thrombosis (DVT)
- Avulsion of popliteus tendon
- An injured posterior cruciate ligament (PCL), meniscus, or other knee ligaments and tendons
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