The quadriceps are located on the front of your thigh. When tight they add strain to the knee joint, which can lead to bursitis.
The hamstrings are located on the back of your knee(s). Tight hamstrings place excessive strain on the pes anserine bursa, leading to localized inflammation and inner knee pain.
Inner Thigh Stretch
Tight adductors (inner thigh muscles) add strain to the inner knee, often directly irritating the pes anserine bursa.
Focusing on the outer hips to address inner knee pain main seem strange. But research shows outer hip weakness can lead to tightening of the inner knee, exacerbating pes anserine bursitis.
Weakness in the quadriceps can lead to over-recruitment and tightness in the thigh musculature, often exacerbating a pes anserine bursitis.
Excessive swelling restricts knee range of motion, inhibits the knee musculature and slows the healing process. Icing correctly is extremely beneficial for reducing localized swelling and facilitating healing.