Physiobot. Joint pain questions, meet answers.


by Matthew Henderson, MPT

Masters of Physical Therapy


First you need to understand our main objective: Reducing strain on the bursa. This will allow inflammation to settle down and healing to begin.



With that in mind, minimize activities that exacerbate your pain (running, squats etc.) Don't worry, this isn't forever, just long enough to give the joint a rest. Even just a few days can go a long way to promote recovery.


If you notice swelling, go with ice instead of hot packs. This will help soothe the inflammation and stiffness. You can learn more about correct icing techniques on our Icing Instructional Guide.

Also begin a targeted pes anserine bursitis exercise program. For best results, make sure you address both strength and flexibility. Luckily you don't have to figure out which exercises to perform, our PT's have done it for you! Scroll down to view your exercises.

Try to do your exercises a few times a day. You can slowly cycle down as the pain diminishes.

These strategies should lead to noticeable improvement within a week. 

Once the pain eases, slowly return to your normal activities. Let pain be your guide. If it hurts, back off!


The evidence on knee braces is mixed and should not replace exercises. That said, many individuals report significant pain relief when utilizing a knee brace, particularly in the immediate period after an ACL sprain. There are a variety of knee brace types and it is important to pick the option that best fits your needs. For additional guidance, please view our Best Knee Braces of 2022 Guide.


Connecting with a joint care professional is the logical next step. Many individuals find this a bit daunting and delay care. But it is important to keep in mind that, generally speaking, the earlier treatment is initiated the more likely you are to experience a full recovery.


To help promote accessible care, our 2022 Joint Care Guide: Your Best PT Options in Telehealth, In-Home and In-Clinic is now available.


-- Check with your doctor or local physical therapist prior to initiating a new exercise program --



Quadriceps Stretch

The quadriceps are located on the front of your thigh. When tight they add strain to the knee joint, particularly the meniscus and kneecap.


Hamstrings Stretch

The hamstrings are located on the back of your knee(s). Tight hamstrings place excessive strain on the knee joint as a whole, increasing meniscal pain and irritation.


Inner Thigh Stretch

Tight adductors (inner thigh muscles) add strain to the inner knee, often leading to inflammation and pain.


Short Arc Quads

This exercise targets the end range of knee extension strength. This range often weakens following a knee injury, leading to knee buckling and pain.


Quadriceps Strength

This exercise builds on the previous exercise by further strengthening the VMO and remaining quadriceps musculature.

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