Pes Anserine Knee Bursitis Stretches & Exercises - Ask Doctor Jo
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- Опубликовано: 3 авг 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...
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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 **ruclips.net/user/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
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!
This really help me alot, feel a lot better after a few session of your exercises. Thanks Dr.Jo . May god bless you always ❤️
Thank you Dr Jo I feel so encouraged to heal my bursitis in both knees!
You're welcome!
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.
So grateful you posted these! Thanks!
You're welcome!
Thanks Dr. Joe. Still the most informative content on RUclips.
You're welcome, and thanks 😎
Exactly what I needed . Thanks so much 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.
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.
Dr Jo is great, fantastic stretches as always
Thanks!
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.
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!
Thank you very much for the video!
You're welcome!
Back to the basics! Thanks for this video
You're welcome.
Thank you, Dr. Jo. Your stretches and exercises are super helpful.
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!
Very useful !
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.
These exercises have helped my knee so much!!! Thanks Dr!!!❤
You're welcome!
Thank you Doctor Jo, these exercises really helped me...
You're welcome.
Thanks Dr Jo
You're welcome.
Thanks Doc. This is wonderful!
Have a great day!
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!
Thank you for this explanation.
You're welcome.
Thank you this worked so well!
You're welcome!
Thanks so much for the great video!
You're welcome, and thanks!
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.
Thank you so much for this information.
You're welcome.
great video thanks!
Thanks, and you're welcome!
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.
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?
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.
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.
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.
Day one down....Gonna keep at it for weeks to come. Thank you for the good start.
You're welcome.
Thank you.
You're welcome.
Thank you dr
You're welcome.
Thanks!
You're welcome, and thank you for your support!
Thank u Dr Joe helped to correct it 😀😀
You’re welcome.
Love th green lantern socks. This video is totally on point to deal with pes anserine!
Thanks!
Thank You .
You're welcome.
Yeah, this works. Thanks doc❤
You're welcome.
Thank you, Thank you, Thank you!!!
You're welcome!
Brilliant thanks so much
You're welcome.
Great video
Thanks.
Thanks doctor
You're welcome.
Thanks
You're welcome.
Thank you ❤
You're welcome.
Will this relieve pain? Or is it more to prevent?
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 ?
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....
New Subscriber! ThankYou you for sharing 🧘♀️
Thanks, and 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.
Love your channel❤
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.
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?
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.
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?
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?
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.
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.
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!
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.
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.
Thx Dr jo
You're welcome.
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: ruclips.net/video/wiLfp6iM07s/видео.html
Oh wow, these stretches and exercises are excellent, I’m 65 yo and my knees become swollen and painful exactly where she describes with just a bit of walking or biking. This morning are much better. The stretches! Immediate relief, thank you.
You're welcome!
How long will it take to heal?
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.
I couldn't sleep at night because of the pain of Pes anserine bursitis, however your video really helped and reduce most of the pain, thank you!
You're welcome!
Thanks so much doctor Jo, I have just developed bursitis for the first time, don't know how I did it. Too much gardening perhaps😂, what do I expect at the age of 75. Being doing your exercises for three days can't believe the difference. Will continue them until better. Have a spinal fusion which has left me with chronic sciatica perhaps your exercises will help with that as well given time. Thanks again from sunny England sue
You're welcome. I'm glad they are helping. If they are already helping, hopefully you will feel completely better in a week or two, but sometimes in can take several weeks of consistent treatment for a full recovery.
love the green lantern socks.
Thanks.
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.
Wow.. being struggling for weeks and in 2 days of intense stretching my leg is coming back stronger than ever. Thanks for sharing this great info!
You're welcome!
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 RUclips comment section if you are in pain and have swelling.
Hello Doctor,
I have pain on left knee from inside. I feel it when I cross my legs and sit or squat
During pes anserine, can we do squats exercise along with pre and post warm up?
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
Even though I'm in pain I can perform these
I hope they help.
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?
can we bend other knee during stretching will it work properly?
Reading all the comments made up my mind.. I will do these exercise starting today. I am suffering knee pain last week from jumping rope. I will send you an update! Thank you!!!
You're welcome!
Update ?
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.
Should I be doing these exercises even though my knee is really painful and the stretching feels like its doing more harm than good ?
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.
The butterfly one causes the sharpest pain in the PA area for me
I would not recommend that one if it causes sharp pain.
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.
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
Thanks. The three girl dogs, Sara, Cindy and Hallie say hi. 🖖🐶🐕
You're welcome. Hey ladies!! Woof from my pack :-)
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?
Thanks so much
You're welcome.
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
how many times a week?
You're welcome. You can do these 1-2 times a day. Good luck.
Doctor, if the leg raises gives you pain inside the knee at the spot then what? Still we have to do it ?
Hey Doc thank you for your videos , i wish you can reply my comment because i have pain for 4 months now and my knee get weak and i cant run , so its normal to take all this time to heal ?
You're welcome. It really just depends on how severe your case is, how long you've been doing treatment, and how your body reacts to it. Consistency of stretches and exercises, and other treatments that can be performed by a physical therapist is the best way to heal.
I think I have Pes Anserine Bursitis. Extremely painful when driving. Comes on without any logical reason and goes away the same. I've had three occurrences over the last few months. Can't explain how painful it is.
How many times in a day can I do?