Pes Anserine Knee Bursitis Stretches & Exercises - Ask Doctor Jo
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- Опубліковано 13 чер 2024
- Pes anserine bursitis is when the bursa on the inner side of the knee, called the pes anserine bursa, get inflamed. This form of knee bursitis can be painful because three tendons from the upper leg attach at that area. More knee bursitis pain relief: • Knee Bursitis Stretche...
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Pes Anserine Knee Bursitis Stretches & Exercises:
• Pes Anserine Knee Burs...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Спорт
![How To Cure Inner Knee Pain Caused By Pes Anserine Bursitis [Easy Self Treatment That Works]](http://i.ytimg.com/vi/8xn5-NmPglw/mqdefault.jpg)
![How To Cure Inner Knee Pain Caused By Pes Anserine Bursitis [Easy Self Treatment That Works]](/img/tr.png)
Buy a printable worksheet with the Pes Anserine Stretches & Exercises in this video here: www.askdoctorjo.com/pes-anserine-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ua-cam.com/users/askdoctorjo*
(subscriber) now that i've purchased the pes anserine worksheet, how do I download it? thanks for good video.
You're welcome. You should received an email right after purchase with the link to download it.
@@AskDoctorJo I apologize but I have not found that email, even though I've checked my spam folder too. I did receive a receipt for my payment from paypal though.
Hi, thanks for checking it out. You are right, I paid via donation instead of purchasing a worksheet download. I will do that now. Thank you.
You're welcome. Were you able to get what you wanted? Let me know if you want me to refund the donation.
Been 3 weeks now and I'm starting to walk again. Didnt know stiff muscles could cripple you literally. Have a blessed life Dr. Jo
Thanks. You too.
Im on my 5th day since I started feeling "pain" in my knee and everyday it feels like its not getting any better. I got this when I ran beyond my limits (Im new to running and did high mileage too early and thought that this pain will go away by tomorrow). I can walk but not how I normally walk and there's a bit of pain when I do. There is no swelling but I feel like it will swell in the coming days (hopefully not). Now I wonder what should I do to help fasten the recovery. I cannot get this checked up because of Covid status in our country but I'm fairly sure that this is Pes anserine bursitis based on my research and diagnosis. Thanks!
@@markopolo_ how is it going now I have the same problem
@@vercetti8670 hey, it only took a week or so and it naturally healed. I only took NSAIDs, i forgot which brand but i think it helped a lot.
@@markopolo_ Iv has this for like 7 months but wasn’t as bad until I lifting to do some house work pain came back. Doing these exercises it’s my 4th day and I’m just feeling really sore. Do you do them everyday or how many times a week. With the exercise pain disappears knee feels really sore hopefully it heals but hasn’t healed for 7 months
This really help me alot, feel a lot better after a few session of your exercises. Thanks Dr.Jo . May god bless you always ❤️
I had very bad knee pain for three weeks with no known injury. After doing the stretches and exercises one time, my knee improved. Since the first time, I have done them every other day three more times. My knee feels almost healed. Thank you so much Doctor Jo!
You're welcome!
Thank you Dr Jo I feel so encouraged to heal my bursitis in both knees!
You're welcome!
So grateful you posted these! Thanks!
You're welcome!
Thanks Dr. Joe. Still the most informative content on UA-cam.
You're welcome, and thanks 😎
Exactly what I needed . Thanks so much Dr.Jo
You're welcome!
This is just what I needed, and you have a great way of explaining the exercises. Thank you so much, doc.
Thanks, and you're welcome!
I over-ran myself into knee pain that was difficult to localize for a couple weeks. Tried stretching and found some information that pointed me in the direction of my quads, hams, IT muscle, and especially my glutes being weak and needing stretching with strengthening. After a running hiatus, the pain was able to be localized to precisely where the pes anserinus bursa is located. This made sense since this area involved the neglected muscles that involved this point.
Thank you so much for this information as It definitely has helped me focus on recovery and general strengthening as I needed!
You're welcome! Good luck.
Have u gotten better?
@@verxtily6336 yes, very much better. It was a gradual recovery. Stretches allowed for controlled, gentle strengthening exercises for 1-2 weeks. Walking was covered on the job (~10k steps/shift). Light jog was introduced cautiously. Overall, it took about 4 weeks for my knee to allow light jogging in small bursts. Currently, I’m conditioning like it never happened. These stretches definitely helped.
Hi Dr Jo Thanks for sharing this wonderful explanation with everyone of us. Keep doing the great work.
You're welcome.
Thank you - I've just been informed that this is what I have. So grateful to you for posting this video with such clear explanations and guidance. May good things come your way, always
You're welcome, and thanks.
Very useful !
Hey Doctor Jo, just wanted to check in after a week of doing all your stretches and strengthening exercises for a week and say THANK YOU! It’s the most improvement I have felt in the past 7 weeks 😩
Thanks for making a difference.
You're welcome, and thanks for the update! I'm glad they are helping.
Thank you Doctor Jo, these exercises really helped me...
You're welcome.
Thank you very much for the video!
You're welcome!
Thanks Doc. This is wonderful!
Have a great day!
You're welcome!
These exercises have helped my knee so much!!! Thanks Dr!!!❤
You're welcome!
Dr Jo is great, fantastic stretches as always
Thanks!
Thank you for this explanation.
You're welcome.
Thanks Dr Jo
You're welcome.
Thank youuuuuuuu Dr Jo! You're miraculously fabulous ✨️✨️ I followed your instructions and I'm almost pain free ❤️❤️ I've been following you forever!! You're the best AND MY FAV EVER 💗💗💗💗💗💗
You're welcome, and thanks!
Ditto to the below comment! This instruction addresses my issue exactly! And Dr. Jo has a wonderful way of explaining how to perform them. Thank you!!
Thank you, and you're welcome! I hope they help.
Thank you DoctorJo. I am a family medicine doc and have been using your videos for my patients while providing telemedicine visits. Really helpful.
You’re welcome, and thanks for sharing with your patients!
I have a left TKR surgery in March. Don’t know why I have so much stiffness at the back of the knee and throbbing pain into the inner lower side of my knee cap. I searched and pre Anserinus fits the description, which drove me to find this exercise. Thank you Dr. Jo.
Thank you, Dr. Jo. Your stretches and exercises are super helpful.
You're welcome.
great video thanks!
Thanks, and you're welcome!
Thanks so much for the great video!
You're welcome, and thanks!
Back to the basics! Thanks for this video
You're welcome.
Thanks!
You're welcome, and thank you for your support!
Thank you so much for this information.
You're welcome.
Thank you this worked so well!
You're welcome!
Thank You .
You're welcome.
Thank you.
You're welcome.
Brilliant thanks so much
You're welcome.
God bless you for making this video. I've had horrible left inner knee pain for about a week now. I did everything you said in this video and my pain has reduced drastically! I'll keep doing the stretches and exercises as needed. Thank you Dr. Jo! 😁
You're welcome!
Dear Doctor Jo. I have had Pes Anserine Bursitis for 4 months. I am so grateful to you for your kind video of exercises to help relieve the pain. For the first time I am pain free thanks to you.. I also ice the bursitis twice a day for 15 minutes. Thank you for helping everyone. Kindest regards. Ian Tomlinson U.K.
You're welcome. I'm glad they helped.
Thank you, Thank you, Thank you!!!
You're welcome!
Thanks doctor
You're welcome.
Thank you dr
You're welcome.
Thanks a million Doctor Jo. Have been carrying this medical knee pain for 1/2 a year and go tru distressing pain after tennis matches. Thought you should know these exercises have are fast removing the pain and discomfort. You are an angel Doctor Jo.
You're welcome, and thanks! I'm glad they are helping.
Has it resolved completely?
Thank you so much Dr. Jo for your exercises they have helped my knee bursitis tremendously.
I do not like to take a lot of medications for pain so exercise is my go to cure. I do Yoga, but your exercises have helping more.
You're welcome.
Hi Dr. Jo. Thank you for taking the time to put this very helpful video together. I was wondering if you had these of exercises as list, so that I can refer to them
You're welcome. I don't have anything like that right now.
@@AskDoctorJo Roger thank you.
You're welcome.
Thanks
You're welcome.
Amazing video Dr. I have healed from my goosefoot injury following the exercises and stretches you have shown on this video
Thanks. Glad they helped.
Hello, it's great to know you've recovered. Can you tell me how long it took you to heal completely?
I've been resting for over 2 months now.
@@vividfleurdelis Me too! Love to hear more....
Day one down....Gonna keep at it for weeks to come. Thank you for the good start.
You're welcome.
Great video
Thanks.
New Subscriber! ThankYou you for sharing 🧘♀️
Thanks, and you're welcome!
this is what I needed. starting hot yoga and trying to keep up with younger folks despite tight hamstrings and quads has resulted in what I believe is knee bursitis. Look forward to some self care and recovery
I hope they help.
Thank you for your vid. I have pez anserine bursitis and will try this before I got for the injection.
You're welcome. I hope they help.
Did it work, friend?
You are absolutely awesome. Your videos are golden as well how your explain. The Pes Anserine is what I have right now. I’m training for a marathon and this thing is there every day bothering me like mosquitoes in my ears. The Weird thing is that it hurts more when I walk that when I am running. I started doing the stretches and is amazing how the pain diminished. Usually I don’t stretch at all or just a little. Now stretching is like another workout. Thank so much for your time.
Thanks, and you're welcome.
Thank u Dr Joe helped to correct it 😀😀
You’re welcome.
Excellent video, I have a client dealing with PAN and we are using this as reference! Thanks!
PAB*
Thanks, and you're welcome!
what do you do?
Yeah, this works. Thanks doc❤
You're welcome.
Hi Dr Jo
Thank you for these exercises, they really do work. My knees feel much better after only two sessions of the exercises. I managed to get bursitis in both knees and was hoobling around until you set me on the right path. Thanks again.
Best regards Andrew
You're welcome.
Trying to self diagnose- it gets stiff and and painful if I sit for a while or walk or run. Yours similar ?
Love th green lantern socks. This video is totally on point to deal with pes anserine!
Thanks!
Glad I found you. Started your exercises today. Was wondering if going for walks may aggravate my knee pain?
It really depends on how severe it is. In general, short walks should be okay, but the walks should not be painful.
Thx Dr jo
You're welcome.
Will this relieve pain? Or is it more to prevent?
Thanks Doctor Jo. I´m starting today this routine, this look great (I haven´t seen this stretches in another site). I´ll tell you how it goes.
You’re welcome. Good luck.
@@AskDoctorJo One month ago after seeing your video I began these stretches. Excellent results. I've done them every single day (30 min) and my pes anserine bursitis is gone. I returned 3 weeks ago to my favorite activity (tennis). Thanks Dr. Jo.
You're welcome. I'm glad they helped.
thank you so much
You're welcome.
Dr. Aani from spasm in the leg after exercise and running Is there an ointment or something else help me to treat tension
Stretching should help.
Dr.. Jo....ive put this routine in place for three days. Your delivery, casual/clear descriptions are ideal for my personality. The absence or smultsie comedy or advertising is greatly appreciated. You are helping strangers. 🙇♂️
Thanks.
Hello, In the video you discussed how to exercise the affected knee but should I do the exercises on both sides for balance? Thanks you for your help!
Yes, I would do both.
doctor jo, the same exercises will help someone with pes anserine tendonitis?
i know inflammation of bursa and inflammation of a tendon is a different thing but does those stretches and exercises help both?
Hello Doctor,
I have pain on left knee from inside. I feel it when I cross my legs and sit or squat
Can this bursitis condition cause a repeatable clicking/popping sound every time I bend and straighten the loaded knee while i'm standing? I can actually feel with my fingers something flipping/moving in the medial area at the same time.
During pes anserine, can we do squats exercise along with pre and post warm up?
Hi Dr. Jo, thanks so much for these exercises. Should I use cold compresses to relieve the pain?
You're welcome. Yes, using cold/ice 10-15 minutes several times a day should also help. Good luck.
love the green lantern socks.
Thanks.
Hello... i just started to streched my knee and i am doing "prp" inyecctions... does that work in the long run? Thank you !
Hi, this video is very useful.. thankyou
Also I wanted to ask that I can not fold injured leg in butterfly position.. what's the alternative for that excersise
You can try doing it lying down. If you still can't, then these might help: ua-cam.com/video/wiLfp6iM07s/v-deo.html
What do you think about knee braces for this type of injury? Do they help or put too much pressure on the spot?
How long will it take to heal?
Hi Guy, I think this is what I'm suffering with but whenever I stretch my hamstring it irritates the medial knee area... any idea why?
Hello Dr Jo, Can I do these stretching exercise even my knee is swelling in pain?
You need to make an appointment with a doctor to be seen in person rather than ask in the UA-cam comment section if you are in pain and have swelling.
Even though I'm in pain I can perform these
I hope they help.
Hi..I have Patella Brusitis, .I'm good up to the "butterfly" stretches....What if it's too painful to do that? (...and normally it's not, I do those quite often before I got this..)
can we bend other knee during stretching will it work properly?
Should a warm up be done before stretches? And if so what kind of warm up can be done while experiencing pain from bursitis? Thank you!
Yes, usually a quick 2-3 warm up is best. You can march in place, ride a stationary bike, etc. If those increase the pain, a heating pad or warm shower before can help.
@@AskDoctorJo Ok I'll give that a try. Thank you again.
You're welcome. Good luck.
Great video! I had a sudden issue with inner knee whereby it hurts to even slightly turn or twist my leg, impossible to sit cross legged..yet walking completely straight without twisting is no issue and can't feel it..are these signs of bursitis?
I subscribed previously. the belt buckle is a good choice. Will try it and exactly what the problem is. hamstring because the muscle interesting.
Thanks. I hope it helps.
Thank you so much for this video. I started running again after a 10 year break and 50 additional pounds. It’s been a slow process feeling so much better. As I have progressed over the last 4 months I have experienced this pain in my left knee. Today was the first day I stretched and wow I can walk better. Still icing and taking it easy. Thank you so much very easy to understand and follow.
You're welcome.
Thank you for your video! I have had this problem arise after doing stair climbing (both single and two at a time) with my weighted hiking pack on every second day as training for a 1 month hike I have coming up, which will cross multiple mountain passes. I had worked up to 18 kgs before I started getting pain. I know stretching and warm up are important. I am foam rolling the quads and hamstring as well.
Should I just do these exercises more/with resistance or are there other exercises you would recommend if you are only getting these symptoms from quite heavy or extreme (?) use?
You're welcome! As long as they don't hurt, just adding resistance is probably fine. Have you been diagnosed with this or is it just what you think it is?
What's the looped stretch band you are using? Brand, model?
It's called the FlexFixx. You can find it here: www.amazon.com/dp/B00XSCBHPO/?ref=exp_askdoctorjo_lv_dp_vv_d
Thanks for sharing these exercises but one question... Some other people recommend resting for a couple of weeks so I'm not sure whether to rest or do these exercises. What do you recommend?
You're welcome. As long as they don't increase the pain, you want to start them as soon as possible since they will help the healing process. Good luck.
AskDoctorJ
Doctor whenever I Bend my knee the fluid increases and therefore the swelling, I can't do the quad stretch is that okay ?
Doctor, if the leg raises gives you pain inside the knee at the spot then what? Still we have to do it ?
Hi I think I have this but I’m not sure everytime I feel discomfort I touch my inner knee and I feel a ball and it hasn’t gone away in my other leg I partially tore my acl but the right one is the one in pain what should I do if the stretches don’t work
Should I be doing these exercises even though my knee is really painful and the stretching feels like its doing more harm than good ?
Hiya Jo! This pain only happens when I'm training middle splits or high round house kicks for martial arts. Anything with the legs extended apart far enough. Fine with training front splits. Frog and butterfly doesn't hurt, only legs extended...and every now and then if I sit cross legged for long enough. Been like this for years. Could this just be tight adductors or hips? Possibly a muscle imbalance? Or does it sound like an injury? (I used to skateboard several hours a day...something related to runners knee?)
Unfortunately, that could be a few different things, and I don't know since I can't evaluate you. If you can, you should go see a physical therapist for an evaluation to find out what specifically is going on.
Hello dr jo
I'm suffering from inner knee pain from last 6 days because of an injury while playing football, what to do
Please help me
I think I have this, but it doesn’t really hurt that much. Just feels a little stiff and uncomfortable. It started a couple days ago and hasn’t gotten worse, And I think it has improved. I will do these, to see if it helps but do you know how long it might take to get back to normal? It seems extremely minor
Thanks so much
You're welcome.
Your exercises are helping me, I started doing the ones indicated for chondromalacia and now these. Thanks. I want to know if they should be done daily or how many times per week? Ps. Saludos desde Perú :)
You're welcome. Therapeutic exercises can be done every day.
The butterfly one causes the sharpest pain in the PA area for me
I would not recommend that one if it causes sharp pain.
Thank you doctor . But what about surgery or injection because my case is chronic
You're welcome. That would be something you need to discuss with your doctor.
Thanks for this video. I have a bunch of questions, but I'll show some restraint and only ask one. LOL Do you advise doing both legs, even if it's only one you're experiencing pain with?
You're welcome :-) Yes, I always recommend working both sides.
I’m feeling pain a little higher than where you showed us. Is there a different stretch or should I do those
Hi Dr. Jo, thanks so much for sharing these great videos! I have been doing these stretches every day, at least once a day, and am wondering if by chance the swelling in my knee would become slightly more inflamed because I’m stretching. I am going in easy so I don’t overdo it, and I do understand it might come with some discomfort. I’m just wondering if it’s common for the swelling to increase slightly after beginning these stretches and exercises for a few days. Thanks again!
You're welcome! Yes, sometimes there is some increased swelling in the beginning, but it shouldn't be too much more. Good luck.
AskDoctorJo You’re the best!
Did your swelling ever go down after starting?? I'm in the same position
Slammed into field turf playing soccer 2.5 weeks ago and my knee got all crazy inflamed on the inside in this area. It had healed up almost entirely so I was just playing with my friends this evening. We got halfway through our 90 minutes when I slipped over and touched my knee to the turf only gently, but it there was a big ball of inflammation within 90 seconds. Apparently this is a chronic thing that I need to work on!! Thanks for the exercises!
You're welcome!
How many times in a day can I do?