What exercises help popliteus tendinopathy?

Stage one: settle the tendon

For the first one to two weeks, avoid downhill running, steep stairs and long descents. Flat walking, cycling and swimming are usually fine. Isometric exercises, where you hold a muscle contraction without moving the joint, can ease tendon pain: for example, pressing your heel into the floor while seated for 30 to 45 seconds, repeated a few times.

The guide is that pain during exercise should stay mild and settle by the next day.

Stage two: build strength

• Hamstring bridges and curls, progressing to single-leg versions
• Calf raises on both legs, then one leg
• Squats and step-ups in a comfortable range
• Side-lying hip raises and banded side steps for hip control
• Slow step-downs from a low step, building height over time

Stage three: control and return to slopes

Once strength improves, add single-leg balance, controlled rotation drills and slow lunges. Then reintroduce downhill walking, followed by gentle downhill running on short slopes, building up over several weeks. Keep descents short at first and avoid adding speed and distance together.

In Qatar, trail runners and hikers often travel for hilly routes; build up locally on ramps, stairs or a treadmill incline beforehand.

When exercises are not enough

If pain is not improving after six to eight weeks of a well-guided programme, or there is swelling, locking or instability, the diagnosis should be reviewed. At Aman Hospital in Doha, Dr. Gelber re-examines the knee and arranges an MRI if needed to check the meniscus and ligaments. An injection is occasionally considered in stubborn cases, but surgery is rarely needed for tendinopathy alone.