6 treatments that may improve pain behind the knee

Nearly every part of your body can be a source of pain, and it’s not always in the place you would first expect. When someone mentions that they’re experiencing knee pain, you probably assume that they’re feeling an ache in their kneecap. But it’s also possible to feel pain behind the knee, or the “knee pit.”

The knee pit, also known as the popliteal fossa or poplit, refers to the area behind the knee joint. It’s formed between the muscles in the back of your leg and thigh. If you’re experiencing pain behind your knee, it can interfere with your overall quality of life. If the ache is making it difficult to climb the stairs in your home, walk your dog or crouch down to pick up clutter, then it’s time to address it. 

We’ll discuss the treatment options that you can try out to alleviate pain behind the knee. We’ll also go over the potential causes of the pain as well as how the physical therapists at Specialists in Sports and Orthopedic Rehabilitation can help reduce it.

6 treatments that can help reduce pain behind the knee

We’re all prone to temporary pain every once in a while. If you’ve had a minor fall recently, or you’ve taken up a new type of exercise that has a heavy reliance on your knees, then it’s not always a call for concern when you’re experiencing pain behind the knee.

If you feel like the pain behind your knee is becoming persistent, or even worsening, then you should talk to your doctor about your concerns. They will carry out a physical examination of the area as well as its function and mobility. If they believe that a medical condition or injury is the cause, then they’ll likely order imaging tests, such as an X-ray, for an official diagnosis.

There are many treatment options available that can alleviate pain behind your knee and help restore its range of motion. While some treatments can be completed at home through self-care, other courses of action require the guidance of a health care professional, such as your general physician or a physical therapist. 

Here are six treatments that may improve pain behind the knee:

• PRICE — An effective method for reducing pain is PRICE: protect, rest, ice, compression and elevation. Protect means reducing the risk of further damage with a knee brace or splint. Resting your knee decreases the strain placed on it while standing, walking or exercising. Applying ice for 20-minute increments can numb the area and reduce blood flow. Compress the knee with a bandage to reduce potential swelling and unnecessary movement. Then you finish by elevating your leg above your heart for 15 to 20 minutes at a time to reduce pain and inflammation.
• Medication — If you’re looking for temporary pain relief, an over-the-counter medication may be helpful. Be sure to talk to your doctor about taking pain medicine such as acetaminophen, naproxen or ibuprofen to alleviate the pain behind your knee. While it’s not a long-term solution, it can help you manage the pain at home while also exploring other options. 
• Cream — Branching off the previous point of oral medication is the option of topical pain relief. It comes in the form of a cream that’s applied directly to the back of the knee. There are many different types of creams that can help based on the ingredients. For example, menthol creates a cooling sensation to distract you from the pain signals; lidocaine numbs the area.

• Manual therapy — One of the most effective treatment options for pain in any area of the knee is manual therapy. It involves a physical therapist using their hands to manipulate the affected area to break up tight muscle tissue and improve the range of motion of the knee joint. Common manual therapy techniques for knee pain include soft tissue mobilization and joint mobilization.

• Exercises — Performing safe and effective stretches and strengthening exercises can go a long way in reducing the pain behind your knee. They can also improve the overall quality of your knee to decrease the risk of future pain and injury. A physical therapist can walk you through safe exercises that will improve the strength, mobility and joint support of the surrounding muscles.
• Dry needling — It’s possible that the pain behind your knee would benefit from a holistic treatment called dry needling. It involves a certified physical therapist using thin needles to stimulate muscle spasms as a way to reduce tension and increase the area’s range of motion. The treatment focuses on the trigger points and helps kick-start the body’s natural healing abilities to accelerate the recovery process.

Potential causes of pain behind the knee

Now that we’ve discussed treatment options for pain behind the knee, it’s time to explore what the root causes of the pain could be. It’s important to remember that the effectiveness of the treatments we’ve listed will vary from patient to patient, depending on the cause of the pain.

There are a number of conditions and injuries that can lead to knee pain, but we’re focusing specifically on the ones that can result in pain behind the knee. 

Here are a few possible causes of pain behind the knee:

• Arthritis — One of the most common causes of knee pain is arthritis. If you develop osteoarthritis in your knee, you can experience pain behind the knee, along with inflammation and difficulty bending your leg. Osteoarthritis refers to a breakdown of the joint cartilage in your knee.
• Baker’s cysts — A popliteal cyst, commonly known as a Baker’s cyst, can develop in your knee pit if synovial fluid builds up due to an injury or arthritis. While they aren’t usually painful at first, they can cause pain as the cyst grows. They start off small but can grow to the size of a tennis ball. 
• Meniscus tear — On either side of your knee is a piece of cartilage called a meniscus, which works as a shock absorber. This cartilage can tear if the knee is forcibly twisted or rotated, such as suddenly stopping or pivoting. It can also be damaged due to wear and tear over time. A meniscus tear can cause pain in the back of the knee as well as swelling, stiffness and difficulty extending the knee.
• Hamstring strain — If you sustain a hamstring strain, that means that one of the muscles located in the back of the thigh has become overstretched or torn. It’s especially common in athletes who run in bursts, such as basketball or tennis players. It can cause pain in the back of the knee as well as swelling, bruising and stiffness.

Specialists in Sports and Orthopedic Rehabilitation can help treat pain behind the knee

Pain behind the knee can interfere with your overall quality of life because it can make you want to rest until the issue goes away. Your knees are utilized in most of your everyday activities, from walking around your house to sitting at your work desk. Since life doesn’t stop for knee pain, it’s important to address the ache as soon as possible. 

At Specialists in Sports and Orthopedic Rehabilitation, our physical therapists will develop a personalized treatment plan specifically for you based on the severity and likely cause of your symptoms. With options like joint mobilization, therapeutic exercises and dry needling, we’ll help you alleviate the pain behind your knee, restore your mobility and improve the function of your knee.

Call us or request an appointment today if you’re experiencing pain behind the knee.