Pain behind the knee (back of leg) after heel hooking

Hi all,

Roughly two years ago I was doing a heel hook and afterward the back of my knee had a dull ache.  When heel hooking thereafter the behind the knee pain was exacerbated.  I've searched the google machine high and low but can't find anything to help myself.  Long story short, when this occurred two years ago the knee pain continued for months until it resolved on its own.  I don't exercise my legs other than hiking around so I remember at the time trying to do more body weight squats and other general low weight leg exercises at the gym to slowly strengthen my calves and thighs.  I'm uncertain if this helped.

This weekend I was bouldering and did an intense for me heel hook.  As soon as I stepped off the wall, I knew the same problem before was back.  Obviously in the short term I won't be using my right leg to heel hook.  I can feel a dull ache behind my knee all the time, but it only truly hurts when I heel hook.  I'm thinking I tore tendons behind my knee similar to tearing tendons in a finger.  Anyone else experience this?  Anything work? Should I try kt tape? Any help would be greatly appreciated.

Matt

Also, just my two cents, but injuries and accidents should be two separate forums.  I feel like a stupid jerk complaining about knee pain from bouldering in the same forum dedicated to folks who have experienced a tragedy.

remember that motion is lotion

try taking a collagen supplement and over the counter antiinflamitories 

and move move move that knee joint and ignore any pain signals in your brain

yoga teachers can help u modify each and every pose so go to a yoga  class everyday

to heal and strengthen both knees do what this guy

kneesovertoes does on ig or yt everyday

My suggestion: find a professional to help you with a diagnosis. Injuries suck, but the first step to rehab and future prevention is to know what exactly is going on. I hope you heal quick though!

Could be ligament damage, a sprain of some kind. PCL perhaps.  

An orthopedist might help.

I had a "pop" behind my knee doing a heel hook a few years ago. Self-diagnosis was that I partially tore my hamstring tendons (dull pain but no obvious lump or reduced strength). I also suffer from weak MCLs. Dedicated hamstring exercises have helped me quite a bit. Climbing, hiking, and biking resulted in strong quads but weak hamstrings, and so I have to work my hamstrings to restore balance.

I’ve had three ACL reconstructions and I had that after every surgery until I got my leg back to proper strength. I can still activate it on really hard stuff, but that’s from a lack of hamstring muscle IMO not my surgeries. Doing leg curls will strengthen the hamstrings. You can’t overdue it though. It’s an easy muscle to injure when you isolate it like that, from what my physical therapists told me. 

I had that, it was caused by a weak hamstring. I got a couple exercises at the physio and it cleared up after a couple of weeks. Very similar to what Jonathan said.

You guys are awesome.  I think it is highly likely it is hamstring weakness related.  The last time I worked out my hams was before the war, but I definitely have reasonably strong quads from hiking.  Plan from here is to do dedicated hamstring workouts and if the issue doesn't improve in a few weeks call the doc.  Thanks to everyone who responded!!

Matt J wrote:

You guys are awesome.  I think it is highly likely it is hamstring weakness related.  The last time I worked out my hams was before the war, but I definitely have reasonably strong quads from hiking.  Plan from here is to do dedicated hamstring workouts and if the issue doesn't improve in a few weeks call the doc.  Thanks to everyone who responded!!

My P.therapist was very serious about not over loading it while in a weakened state like you currently have it. Just another friendly precaution not to go Hambone with the weights. I have a habit of going too hard at many things I do.