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heel resting on the floor and your full weight evenly distributed on both legs.
Towel stretch: Sit on a hard surface with your injured leg stretched out in front of
you. Loop a towel around your toes and the ball of your foot and pull the towel
toward your body keeping your leg straight. Hold this position for 15 to 30 seconds
and then relax. Repeat 3 times.
When you don't feel much of a stretch using the towel, you can start the following exercises.
Standing calf stretch: Stand facing a wall with your hands on the wall at about eye
level. Keep your injured leg back with your heel on the floor. Keep the other leg
forward with the knee bent. Turn your back foot slightly inward (as if you were
pigeon-toed). Slowly lean into the wall until you feel a stretch in the back of your calf.
Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times.
Do this exercise several times each day.
Standing soleus stretch: Stand facing a wall with your hands on the wall at about
chest height. Keep your injured leg back with your heel on the floor. Keep the other
leg forward with the knee bent. Turn your back foot slightly inward (as if you were
pigeon-toed). Bend your back knee slightly and gently lean into the wall until you feel
a stretch in the lower calf of your injured leg. Hold the stretch for 15 to 30 seconds.
Return to the starting position. Repeat 3 times.
Achilles stretch: Stand with the ball of one foot on a stair. Reach for the step below
with your heel until you feel a stretch in the arch of your foot. Hold this position for
15 to 30 seconds and then relax. Repeat 3 times.
Heel raise: Stand behind a chair or counter with both feet flat on the floor. Using the
chair or counter as a support, rise up onto your toes and hold for 5 seconds. Then
slowly lower yourself down without holding onto the support. (It's OK to keep
holding onto the support if you need to.) When this exercise becomes less painful, try
doing this exercise while you are standing on the injured leg only. Repeat 15 times.
Do 2 sets of 15. Rest 30 seconds between sets.
Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches (8 to 13
centimeters) high --like a small step or block of wood. Keep your other foot flat on
the floor. Shift your weight onto the injured leg on the support. Straighten your
injured leg as the other leg comes off the floor. Return to the starting position by
bending your injured leg and slowly lowering your uninjured leg back to the floor. Do
2 sets of 15.
Resisted ankle eversion: Sit with both legs stretched out in front of you, with your
feet about a shoulder's width apart. Tie a loop in one end of elastic tubing. Put the foot
of your injured leg through the loop so that the tubing goes around the arch of that
foot and wraps around the outside of the other foot. Hold onto the other end of the
tubing with your hand to provide tension. Turn the foot of your injured leg up and out.
Make sure you keep your other foot still so that it will allow the tubing to stretch as
you move the foot of your injured leg. Return to the starting position. Do 2 sets of 15.
Balance and reach exercises: Stand next to a chair with your injured leg farther from
the chair. The chair will provide support if you need it. Stand on the foot of your
injured leg and bend your knee slightly. Try to raise the arch of this foot while
keeping your big toe on the floor. Keep your foot in this position.
With the hand that is farther away from the chair, reach forward in front of you by
bending at the waist. Avoid bending your knee any more as you do this. Repeat this 15
times. To make the exercise more challenging, reach farther in front of you. Do 2 sets
of 15.
While keeping your arch raised, reach the hand that is farther away from the chair
across your body toward the chair. The farther you reach, the more challenging the
exercise. Do 2 sets of 15.
Rock the board forwards and backwards 30 times, then side to side 30 times. Hold on
to a chair if you need support.
Rotate the wobble board around so that the edge of the board is in contact with the
floor at all times. Do this 30 times in a clockwise and then a counterclockwise
direction.
Balance on the wobble board for as long as you can without letting the edges touch
the floor. Try to do this for 2 minutes without touching the floor.
Rotate the wobble board in clockwise and counterclockwise circles, but do not let the
edge of the board touch the floor.
When you have mastered the wobble exercises standing on both legs, try repeating
them while standing on just your injured leg. After you are able to do these exercises
on one leg, try to do them with your eyes closed. Make sure you have something
nearby to support you in case you lose your balance.
Developed by RelayHealth.
Published by RelayHealth.
Copyright 2014 McKesson Corporation and/or one of its subsidiaries. All rights reserved.
CAUSES
Popliteus tendonitis occurs when damage to the popliteus
tendon elicits an inflammatory (healing) response. Popliteus tendonitis is often an overuse
injury.
RISK INCREASES WITH:
Flat feet.
PREVENTION
Cardiovascular fitness.
PROGNOSIS
If treated properly, then the symptoms of popliteus tendonitis usually resolve within 6 weeks.
RELATED COMPLICATIONS
TREATMENT
Treatment initially involves the use of ice and medication to help reduce pain and
inflammation. The use of strengthening and stretching exercises may help reduce pain with
activity. These exercises may be performed at home or with referral to a therapist. Many
individuals find that the use of a compression bandage or a knee sleeve helps reduce
symptoms. If you have flat feet, then your caregiver may recommend arch supports. It is
important to learn/modify techniques for running uphill/downhill that do not aggravate your
symptoms. If symptoms persist for greater than 6 months despite conservative (non-surgical)
treatment, then surgery may be recommended to remove the tendon sheath (lining).
MEDICATION
Prescription pain relievers may be given if deemed necessary by your caregiver. Use
only as directed and only as much as you need.
Cold treatment (icing) relieves pain and reduces inflammation. Cold treatment should
be applied for 10 to 15 minutes every 2 to 3 hours for inflammation and pain and
immediately after any activity that aggravates your symptoms. Use ice packs or
massage the area with a piece of ice (ice massage).
Heat treatment may be used prior to performing the stretching and strengthening
activities prescribed by your caregiver, physical therapist, or athletic trainer. Use a
heat pack or soak the injury in warm water.
EXERCISES
RANGE OF MOTION (ROM) AND STRETCHING EXERCISES - Popliteus Tendinitis
These exercises may help you when beginning to rehabilitate your injury. Your symptoms
may resolve with or without further involvement from your physician, physical therapist or
athletic trainer. While completing these exercises, remember:
Restoring tissue flexibility helps normal motion to return to the joints. This allows
healthier, less painful movement and activity.
A stretch should never be painful. You should only feel a gentle lengthening or release
in the stretched tissue.
Extend right / left leg, keeping the front knee somewhat bent.
Keeping your right / left heel on the floor and your knee straight,
shift your weight toward the wall, not allowing your back to arch.
You should feel a gentle stretch in the right / left calf. Hold this position for
__________ seconds.
Repeat __________ times. Complete this stretch __________ times per day.
STRETCH Soleus, Standing
Extend right / left leg, keeping the other knee somewhat bent.
Keep your right / left heel on the floor, bend your back knee, and
slightly shift your weight over the back leg so that you feel a
gentle stretch deep in your back calf.
Repeat __________ times. Complete this stretch __________ times per day.
STRETCH Gastrocsoleus, Standing
Note: This exercise can place a lot of stress on your foot and ankle. Please
complete this exercise only if specifically instructed by your caregiver.
Place the ball of your right / left foot on a step, keeping your other
foot firmly on the same step.
Slowly lift your other foot, allowing your body weight to press your heel down over
the edge of the step.
Repeat this exercise with a slight bend in your right / left knee.
Repeat __________ times. Complete this stretch __________ times per day.
STRETCH - Hamstrings, Standing
Stand or sit and extend your right / left leg, placing your foot on a
chair or foot stool
Keeping a slight arch in your low back and your hips straight
forward.
Lead with your chest and lean forward at the waist until you feel a
gentle stretch in the back of your right / left knee or thigh. (When done correctly, this
exercise requires leaning only a small distance.)
Repeat __________ times. Complete this stretch __________ times per day.
STRETCH Hamstrings, Supine
Raise the leg until you feel a gentle stretch behind your right / left knee or thigh. Hold
this position for __________ seconds.
Repeat __________ times. Complete this stretch __________ times per day.
STRETCH - Hamstrings, Doorway
Lie on your back with your right / left leg extended and resting
on the wall and the opposite leg flat on the ground through the
door. Initially, position your bottom farther away from the wall
than the illustration shows.
Keep your right / left knee straight. If you feel a stretch behind
your knee or thigh, hold this position for __________ seconds.
If you do not feel a stretch, scoot your bottom closer to the door, and hold
__________ seconds.
Repeat __________ times. Complete this stretch __________ times per day.
STRETCH - Quadriceps, Prone
Bend your right / left knee and grasp your ankle. If you are unable to reach, your
ankle or pant leg, use a belt around your foot to lengthen your reach.
Gently pull your heel toward your buttocks. Your knee should not slide out to the side.
You should feel a stretch in the front of your thigh and/or knee.
Repeat __________ times. Complete this stretch __________ times per day.
STRENGTHENING EXERCISES - Popliteus Tendinitis
These exercises may help you when beginning to rehabilitate your injury. They may resolve
your symptoms with or without further involvement from your physician, physical therapist
or athletic trainer. While completing these exercises, remember:
Muscles can gain both the endurance and the strength needed for everyday activities
through controlled exercises.
Dig your heel into the surface as if you are trying to pull it toward your buttocks.
Tighten the muscles in the back of your thighs to "dig" as hard as you can without
increasing any pain.
Release the tension gradually and allow your muscle to completely relax for
__________ seconds in between each exercise.
Repeat __________ times. Complete this exercise __________ times per day.
STRENGTH - Hamstring, Curls
Repeat __________ times. Complete this exercise __________ times per day.
OPTIONAL ANKLE WEIGHTS: Begin with ____________________, but DO NOT
exceed ____________________. Increase in1 lb/0.5 kg increments.
Lying on your back with both knees bent, cross the left leg over the right. Using both hands,
pull your right knee toward your chest. You should feel a stretch in the buttocks on your left
side. Repeat on the opposite side.
3) Pelvic Tilt
Lie on your back with your knees bent, In this relaxed position, the small of your back will
not be touching the bed. Tighten your abdominal muscles so that the small of your back
presses against the bed. Hold for 5 seconds, then relax. Repeat this 3 times and gradually
build to 10 repetitions.
4) Knees to Chest
Lie on your back with both legs straight out. Bring one knee up to your chest and do a pelvic
tilt. Hold for 5 seconds and repeat 5 times. Repeat with the opposite leg.
5) Piriformis Stretch
The piriformis muscle runs through the buttock and can contribute to back and leg pain. To
stretch this muscle, lie on your back and cross one leg over the other; gently pull the knee
toward your chest until you feel a stretch in the buttock. Hold for 30 seconds. Relax. Repeat 3
times.