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The Hidden Culprit Behind Runner's Knee: Popliteus Muscle Trigger Points Unveiled


Greetings to our valued readers,


Paulius Jurasius here, the heart and mind behind the JANMI Method, where we pioneer in soft tissue therapy and personalised exercise regimes. Today, I'm drawing back the curtain on a less-discussed, yet crucial topic that affects many, especially runners: trigger points in the popliteus muscle and their relationship with the runner's knee condition.


The Critical Role of the Popliteus Muscle


Tucked away in the knee's back, the popliteus muscle is a key player in knee stability and function. It acts as a natural knee unlocker, facilitating the transition from a straight to a bent knee position. However, the strain of repetitive movements, especially in running, can lead to the development of trigger points within this small muscle, resulting in pain and discomfort commonly referred to as runner's knee.


Decoding Trigger Points in the Popliteus Muscle


Trigger points in the popliteus are often mistaken for other knee issues due to their deep location and the diffuse pain they generate. Symptoms may include pain behind the knee, difficulty in fully straightening the leg, and a sensation of instability while walking or running. The primary culprits? Overuse, improper running technique, or inadequate footwear, leading to muscle overload and the formation of these painful 'knots'.


Therapy's Transformative Power


At JANMI, we delve deep into identifying and alleviating these trigger points through our comprehensive soft tissue therapy. Our approach includes targeted manual therapy, specific stretching exercises, and personalized strength training to address and eliminate the root causes of pain. This not only offers immediate relief but also long-term prevention of runner's knee.


Preventative Strategies


To prevent the occurrence of popliteus muscle trigger points, we recommend:

- Adequate warm-up and cool-down routines before and after running.

- Regular stretching of the lower limb muscles, with a focus on the popliteus.

- Incorporating strength training to enhance leg stability and knee function.

- Choosing the right footwear that offers adequate support and cushioning.


Despite these measures, the rigours of running can sometimes lead to the development of trigger points. This brings us to the significance of our ongoing "JANMI Trigger Point Innovations Project".


A Call to Action: Support Our Research


Our mission extends beyond treatment to the pioneering study of muscle trigger points, including those in the popliteus muscle. Through dedicated research, we aim to refine therapeutic techniques and enhance our understanding of conditions like runner's knee. Your support is crucial.


By contributing just £4.99 to our research fund, you become a vital part of this journey, helping us to bring innovative solutions to those in need.


Together, We Can Make a Difference


Every donation fuels our research and brings us closer to a future where pain doesn't hold us back. Join us in this noble endeavour. For contributions, please click on the link below:



Looking forward to a future of pain-free running,

Paulius Jurasius

Founder, JANMI Methodology

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