Popliteus Tendinopathy

What is Popliteus Tendinopathy?

Popliteus tendinopathy is a condition where the tendon of the popliteus muscle — located at the back of the knee — becomes irritated or overloaded.

This muscle plays a key role in stabilising the knee and controlling rotation during walking, running, and changing direction.

Patients often describe it as: 👉 “Pain at the back of my knee when walking or running” 👉 “Knee feels unstable or weak”

If you are looking for popliteus tendinopathy physiotherapy in Singapore, ACE Physio Sports provides targeted rehabilitation to reduce pain and restore knee function.

Causes

Popliteus tendinopathy usually develops gradually due to overuse or poor movement patterns.

Common causes include:

• Repetitive running (especially downhill)
• Sudden increase in training intensity
• Poor biomechanics or movement patterns
• Weak hip or knee stabilising muscles
• Uneven running surfaces
• Inadequate recovery between workouts

This is why many patients say: 👉 “Pain started after increasing my running” 👉 “Back of knee hurts more after workouts”

Symptoms (What patients actually feel)

Popliteus tendinopathy typically develops slowly and worsens over time.

Common symptoms include:

• Pain at the back or outer side of the knee
• Pain after exercise or activity
• Knee stiffness, especially after rest
• Weakness in the knee or leg
• Difficulty walking or altered gait
• Feeling of instability in the knee

Patients often describe: 👉 “Pain behind knee when walking downhill” 👉 “Knee feels tight and weak” 👉 “Pain improves with warm-up but returns later”

What Should I Do?

• Reduce aggravating activities (running, jumping)
• Start physiotherapy early
• Maintain gentle movement
• Focus on proper recovery and load management
• Get a professional assessment

Early treatment prevents chronic tendon problems.

What Shouldn’t I Do?

• Continue exercising through pain
• Ignore gradual worsening symptoms
• Push through knee instability
• Delay physiotherapy treatment
• Self-manage without guidance

Ignoring tendon pain can lead to long-term issues.

Physiotherapy Treatment for Popliteus Tendinopathy

At ACE Physio Sports, treatment focuses on restoring tendon capacity and improving knee stability.

1. Detailed Assessment

• Identify tendon involvement
• Assess biomechanics and movement patterns
• Evaluate muscle strength and imbalances

2. Pain Management

• Load management strategies
• Electrotherapy (TENS, ultrasound)
• Soft tissue techniques

3. Mobility & Flexibility

• Range of motion exercises
• Reduce stiffness in knee and surrounding muscles

4. Strengthening Programme

• Progressive tendon loading exercises
• Strengthen quadriceps, hamstrings, and glutes
• Improve knee control

5. Balance & Stability Training

• Proprioception exercises
• Improve joint stability
• Reduce re-injury risk

6. Functional Rehabilitation

• Return to walking, running, and sports
• Correct movement patterns

7. Prevention Strategies

• Training advice
• Load progression planning
• Footwear and orthotic guidance

Learn more about our treatment approach at https://acephysiosport.com.

Recovery & Long-Term Effects

• Early-stage: 2–4 weeks
• Moderate cases: 4–8 weeks
• Chronic cases: 8–12 weeks

With proper physiotherapy:

✔ Pain reduces gradually ✔ Tendon strength improves ✔ Knee stability returns ✔ Safe return to sport

Without treatment, symptoms may persist and become chronic.

Why Choose ACE Physio Sports

✔ Expertise in tendon and knee injuries ✔ Personalised rehabilitation programmes ✔ Sports-focused recovery approach ✔ Focus on long-term injury prevention ✔ Conveniently located near East Coast Road, Singapore

If you are searching for knee pain physiotherapy in Singapore, ACE Physio Sports offers expert care for conditions like popliteus tendinopathy.

Book Appointment

Start your recovery and get back to pain-free movement.

👉 Book now: https://acephysiosport.com 📞 Call / WhatsApp: +65 81535374