YOUR PES ANSERINE BURSITIS GUIDE
Physiobot. Joint pain questions, meet answers.
Additional information on Pes Anserine Bursitis is available here.
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.
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.
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 4 exercises. See below.
Try to do your exercises a few times a day. You can slowly cycle down as the pain diminishes.
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.
The evidence on knee braces is mixed and should not replace exercises. That said, many individuals report significant pain relief when utilizing a brace. For additional guidance, please view our Knee Braces Review page.
NOT IMPROVING FAST ENOUGH
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.
JOINT CARE + YOUR INSURANCE
-- Check with your doctor or local physical therapist prior to initiating a new exercise program --