Pain in the Posterior Knee Region
In this section, you will find information about pain in the posterior knee region and other related symptoms. We will review the most common diagnoses, the muscles that may be involved, and treatment and self-care strategies that can help you improve.
You will also find warning signs (red flags) that indicate when it is necessary to consult a doctor without delay.
1. Common Symptoms and Diagnoses
Symptoms:
- Superficial or deep pain in the back of the knee, pain when running, climbing or descending stairs, sitting down or standing up, or remaining seated.
- Feeling of weakness, stiffness, tension, and joint locking. Instability.
Diagnoses:
- Osteoarthritis, ligament injury, meniscal injury, hamstring tendinopathy, Baker’s Cyst.
2. Possible Muscles Involved
Glutes
- Common Symptoms: Pain in the lateral and posterior knee region. Pain when lying or sitting for a long time, pseudosciatica, pain from overuse when walking or running.
- Complete Self-Treatment.
Gastrocnemius
- Common Symptoms: Calf pain, pain in the back of the knee, extending to the Achilles tendon and the sole of the foot. Severe pain from nocturnal cramps or standing for long periods, pain from overuse when walking or running uphill. Sensation of tightness, lack of mobility, internal pressure.
- Complete Self-Treatment.
Quadriceps (Vastus Lateralis)
- Common Symptoms: Pain towards the lateral and posterior side of the knee, feeling of weakness or joint failure. Pain when running, climbing or descending stairs, sitting down or standing up. Sensation of stiffness and hardness in the thigh, knee locking.
- Complete Self-Treatment.
Hamstrings
- Common Symptoms: Pain in the back of the thigh, pain near the glute, pain in the back of the knee, pain when sitting and resting on these muscles, discomfort and difficulty bending the torso, stiffness and posterior tension. Muscles prone to muscle tears (hematoma, stone sign, exquisite pain, weakness and pain with movement).
- Complete Self-Treatment.
3. Treatments
The goal of treatment is to reduce pain, improve mobility, and restore normal function to the affected region. In most cases, these symptoms are related to muscular alterations, overuse, or lack of movement, and can improve with simple self-care measures.
Treatment Techniques: These self-applied techniques will help you reduce pain, improve function, and enhance your quality of life.
● Sensitive Point Compression
Apply progressive pressure on painful points for 60–90 seconds to reduce muscle tension and pain.
● Self-Massage: Self-massage helps reduce muscle tension, improve circulation, and decrease pain.
Perform longitudinal, transverse, or fascial massages to relax muscles and improve mobility.
● Post-Isometric Relaxation and Stretching: Help normalize muscle tone, reduce stiffness, and restore movement.
● Mobility and Strengthening: Improve function, reduce overuse and stiffness, and help prevent relapses. They also improve tolerance to daily life activities.
This is the most effective strategy in the medium and long term.
● Habit Modification: Small daily changes can make a big difference:
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Avoid maintaining prolonged postures.
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Take active breaks.
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Vary your position frequently.
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Adapt and utilize your work environment if necessary.
Access specific treatment in the “possible muscles involved” section.
4. Red Flags
If you experience these symptoms, consult a doctor without delay:
- Very red, hot, and swollen knee (effusion).
- Fever and general malaise.
- Total inability to bear weight and take a step.
- Cold, pale, numb knee with tingling.
- Deformity, instability, and locking.
- Constant nocturnal pain that does not change with position.
