If you’ve ever finished a workout feeling great—only to notice a nagging pain back of knee hours later—you’re not alone. That deep ache can sneak up after running, squatting, or even walking stairs, and it’s usually your body’s way of saying something’s off.
At iCare Physical Therapy & Wellness, we see this often in active adults who push hard but overlook small imbalances that build over time. That soreness or tightness behind the knee isn’t random. It can come from overworked hamstrings, restricted calf mobility, or weak glutes that force the knee to take more strain than it should.
When that happens, your knee joint starts doing too much of the work your hips and ankles should be handling. Over time, this extra stress can lead to:
- Sharp or aching pain during or after workouts
- Tightness that makes bending or straightening your leg uncomfortable
- Swelling or stiffness that worsens with repetitive movements
You don’t have to settle for managing it with ice or painkillers. Once you understand the real cause, you can treat it, move better, and protect your knees from future flare-ups.
At iCare Physical Therapy & Wellness, we’ll guide you through the process, from accurate diagnosis to full recovery. We’ll help you regain control, strength, and confidence in your movement.
Get in touch today at (404) 905-7342 and get back to moving without pain.
Pain Behind the Knee: What’s Happening and How to Fix It Fast
Understanding What’s Really Going On
If you’re feeling a deep pain behind your knee after workouts or long days on your feet, it’s your body asking for attention. That discomfort—often called posterior knee pain—can come from several different sources inside a complex knee joint that depends on balance between your leg muscles, ligaments, and tendons.
At iCare Physical Therapy & Wellness here in Sandy Springs, we often see this type of pain in runners training for the Publix Atlanta Half Marathon, weekend pickleball players, or CrossFit athletes pushing through tough leg days. It’s not always a simple knee injury. Sometimes the pain points to a deeper issue like a hamstring injury, meniscus tear, or even irritation of the posterior cruciate ligament (PCL).
Common Causes of Posterior Knee Pain
To find the right solution, you first need to understand the possible culprits. Pain that lingers or worsens when you bear weight could involve:
- Hamstring strain or overuse from sprinting, jumping, or lifting.
- A meniscus injury or torn cartilage after twisting or deep squatting.
- Swelling from a Baker’s cyst or popliteal cyst, which is a fluid-filled sac that forms behind the knee.
- Irritation or mild tear of the posterior cruciate ligament after sudden deceleration or a car accident.
- In rare cases, deep vein thrombosis (a blood clot) causing tightness, bluish discoloration, and swelling—this requires urgent medical attention.
The key is proper assessment. During a physical examination, we evaluate your knee joint, check leg alignment, and look for tenderness or difficulty bending the knee. If needed, magnetic resonance imaging (MRI) helps confirm whether a ligament or cartilage issue is involved.
Why It Hurts During or After Activity
When your leg muscles don’t fire correctly, the posterior chain (your hamstrings, calves, and glutes) overworks to stabilize your knee.
That repetitive strain leads to inflammation and stiffness that builds up during workouts. Over time, it limits how you bend your knee, increases joint pain, and can cause sharp pain with simple movements like walking or squatting.
This is especially common in athletes who train on uneven surfaces or return to sports too quickly after knee injuries. The knee starts to hurt not because of weakness, but because of poor load management and muscle imbalance.
How Sports Physical Therapy Fixes It Fast
At iCare, we don’t just treat the pain. We identify why it happened. Our physical therapists create personalized treatment plans that restore your ability to move and perform without recurring issues.
Your plan might include:
- Manual therapy to relieve tightness and improve shock absorption.
- Targeted strengthening for your hamstrings, glutes, and calves to improve balance and reduce joint strain.
- Mobility training to correct your bent knee mechanics and allow the leg to bear weight properly.
- Dry needling or cupping (when appropriate) to reduce swelling and restore circulation.
- Education on how to warm up and cool down effectively for your specific physical activity.
Every step aims to reduce pain, improve stability, and help you return to your sport or workout safely.
When to Seek Help
If your pain behind the knee persists for more than a few days, or you notice swelling, catching, or your knee buckles, it’s time to get checked. Ignoring pain can lead to further damage and longer recovery.
At iCare Physical Therapy & Wellness, we’ll guide you through the process, from accurate diagnosis to full recovery. Whether your issue stems from a posterior cruciate ligament injury, meniscus tear, or muscle imbalance, we’ll help you regain control, strength, and confidence in your movement.
Get in touch today at (404) 905-7342 and get back to moving without pain.
