YOUR PES ANSERINE BURSITIS GUIDE

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Additional information on Pes Anserine Bursitis is available here.

YOUR GOAL

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

 

REST

With that in mind, minimize activities that exacerbate your pain. 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.

ICE OR HEAT?

We recommend ice instead of hot packs. This will help soothe the inflammation, reduce stiffness and promote healing. You can learn more about correct icing techniques on our Icing Instructional Guide.

EXERCISE
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! 

 

Due to your limited time, we have prioritized the Top 3 Exercises. See below.

 

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

KNEE BRACE

The evidence on knee braces is mixed and should not replace exercises. That said, many individuals report significant with a good brace. For additional guidance, please view our Knee Braces Review page.

WHAT TO EXPECT
These strategies should lead to noticeable improvement within 1-3 days. 

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

 

JOINT CARE + YOUR INSURANCE

Not improving fast enough? Time to talk to a joint pro. To find a clinician who accepts your insurance, you can launch our Physiobot Care Access Specialist. Telehealth options included.

 

To review your Physical Therapy options, check out our PT Resource Guide.

RESOURCES

 

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

YOUR EXERCISES

Selected based on your condition match and care profile

Stretches

Hold for 45-60 seconds

1-2 repetitions per session

Perform on each side

Strengthening

10-15 repetitions per set

1 set per session

Perform on each side

Want to save for later? We are happy to email your exercises.

#1

Quadriceps Stretch

The quadriceps are located on the front of your thigh. When tight they add strain to the knee joint, including the Pes Anserine bursa.

#2

Hamstrings Stretch

The hamstrings are located on the back of your knee(s). Tight hamstrings place excessive strain on the knee joint, and are often a main contributor to a Pes Anserine bursitis.

#3

Inner Thigh Stretch

Tight adductors (inner thigh muscles) add strain to the inner knee and Pes Anserine bursa, often leading to inflammation, pain, and loss of function.