Back of the Knee Pain

Training
1

For the past month and a half I have had pain/stiffness in the back of my right knee. It doesn’t usually flare up during squats/deadlifts, but from running/walking/standing. How quickly it flairs up depends on intensity, i.e. running it may start to seriously hurt in less than 10 minutes, while walking/standing can take 30-45 minutes.

I have taken two weeks off completely from lower body lifts and a week and a half off from running, but the situation has not improved. It feels like a tendon / soft tissue issue, so I have foam rolled my hamstrings and calves a few times, though not consistently. Any recommendations on treatment? I have read about cross friction massage and also eccentric-only training to improve the knee, but I am unsure how exactly to apply these techniques.

Thank you in advance for any help.

2

I had the same problem for a while. For me I think it was caused by doing too many romanian deadlifts and other stretched position posterior chain exercises, GHR’s would also aggravate the hell out of it.
What caused huge relief for me was intense stretching of the calf muscle. Keep your leg completely straight while doing the stretch and you should feel it gradually moving up the tendon. Avoid hamstring stretching and work from the calf, this sorted it out for me.

3

I have the exact same issue. It is really painful trying to bend the knee. I rolled it and it was agony. I’m just going to try lots of stretching(which i’ve been neglecting) and consistent rolling and see how it goes.