Popliteus tendinopathy is an often-overlooked source of knee pain. Learn how physiotherapy at Corio Bay Sports Treatment Clinic – Colac, can help you recover and return to activity.
What Is Popliteus Tendinopathy?
Popliteus tendinopathy involves irritation or overuse of the popliteus tendon, located at the back and outer side of the knee. This small but important muscle helps unlock the knee during walking and stabilises the joint during twisting and downhill movements.
Though not widely known, this condition is a common cause of posterolateral knee pain—especially in athletes, runners, or those who work in physically demanding jobs. At the Corio Bay Sports Treatment Clinic – Colac, our physiotherapists based at the Bluewater Leisure Centre have extensive experience in diagnosing and treating popliteus-related injuries.
What Causes Popliteus Tendinopathy?
Common causes include:
- Downhill running or hiking
- Sudden changes in direction (common in sport)
- Repeated squatting, lunging or kneeling
- Poor foot or knee biomechanics (e.g., flat feet or knee instability)
- Previous ligament injuries
Over time, repetitive stress can lead to tendon overload, irritation, or small degenerative changes.
Symptoms of Popliteus Tendinopathy
You may be experiencing popliteus tendinopathy if you notice:
- Pain at the back or outer side of your knee
- Discomfort when walking downhill or going downstairs
- Pain during deep squats or twisting movements
- Local tenderness when pressing the outer back corner of the knee
- Stiffness or a dull ache after activity
If these symptoms sound familiar, an assessment by one of our physiotherapists in Colac can help confirm the diagnosis and guide appropriate treatment.
Physiotherapy Treatment at Corio Bay – Colac
At Corio Bay Sports Treatment Clinic – Colac, our physiotherapists will create a personalised rehabilitation plan to relieve your pain and get you moving confidently again. Your treatment may include:
1. Detailed Assessment
We’ll examine your knee, hip, and foot mechanics to determine the root cause of your pain. This helps us create a plan that not only relieves symptoms but also prevents future flare-ups.
2. Manual Therapy
Hands-on treatments such as soft tissue massage, joint mobilisation, and trigger point release help reduce pain and improve joint mobility.
3. Exercise-Based Rehabilitation
- Strengthening exercises to target the popliteus, gluteals, calves, and hamstrings
- Balance and control drills to improve knee stability
- Progressive tendon loading to support healing
Our physiotherapists at the Bluewater Physiotherapy Clinic can design and supervise a tailored program using the gym facilities at Bluewater Leisure Centre. This allows for a smooth transition from early rehab to more functional, gym-based strength and conditioning as you improve.
4. Biomechanical Correction
We help address any contributing movement patterns, including poor knee alignment or foot mechanics. Gait retraining and advice on footwear or orthotics may also be recommended.
5. Activity Advice
We’ll guide you in modifying your training, work or sport to reduce aggravation and promote recovery—then support your return to full activity safely.
How Long Does Recovery Take?
Most people recover within 6–12 weeks, depending on the severity of the condition and consistency with their rehab. Getting on top of the issue early leads to better results and helps avoid compensation injuries.
Why Choose Corio Bay Sports Treatment Clinic – Colac?
Located inside the Bluewater Leisure Centre, our Colac physiotherapy team provides high-quality, hands-on care backed by evidence-based rehab principles. We specialise in sporting injuries, tendon pain, and functional rehab, making use of the centre’s fully equipped gym to optimise your recovery.