you're amazing bro, this video helped me so much get back in shape after 2 months of knee pain. thank you

@RehabScience

8 сағат бұрын

That’s awesome! Glad the video was helpful!

This video was a life saver. Ive been deal with pain for 2 months and after a few days of this routine my pain is gone. I'm back to full activity in the gym.

After watching this, I started your one stretch and I can live again. I have been battling this Pes Anserine bursitis for almost a year and have been mostly pain-free since. It will flair up from time to time, but it is minimal. I also feel better strength I'm the knee. Thank you!!

@RehabScience

5 ай бұрын

That’s so great to hear! I am glad the video and exercises were helpful to you!

Thank you for your clear explanation. I had pain in the exact spot you point at and currently training for half marathon. After 2 days of rest and doing these exercises 2 times a day the pain disappeared. I did a run this morning and did the stretching before and after and it feels great. So thank you again.

@RehabScience

Жыл бұрын

That’s awesome! So glad the video was helpful!

@paolajasmin1

2 ай бұрын

I’m going to try it because my pain has been so bad

Had it suddenly last monday, got worst by each day. Watched this video & it helped me with the pain. Had piriformis few weeks ago too.

omg all the exercises really helped me! im training for my full marathon and have been feeling pain in that area. the last exercise caused me massive cramps even when i just slowly tested the exercise.

This video is fantastic! Never been one to stretch but now realize how important

@RehabScience

Жыл бұрын

Thank you! I’m glad the video was helpful.

The stretches in particular helped me! No pain anymore after 2 days!! Thank you!

@RehabScience

10 ай бұрын

That’s great to hear!

This is just what I needed! Thank you!!

@RehabScience

Жыл бұрын

Glad it was helpful!

Thank you. Very helpful. Your directions are clear and concise.

@RehabScience

Ай бұрын

You’re welcome!

I looked up the leg anatomy picture and figured out that this is called pes anserinus, and I opened this video. Super helpful and the pain just relieved instantly!! Thank you!!

@RehabScience

Ай бұрын

So glad you figured it out and that my video was helpful!

Thank you SO much. I didn't miss a day of marathon training, I was able to rehab it in just a few days while continuing to run. So relieved!

@RehabScience

4 ай бұрын

That's amazing to hear! So glad the exercises helped you continue with your training!

Thank you for this! I got immediate relief from the pain from pes anawrine bursitis after doing these exercises

@RehabScience

Жыл бұрын

I'm glad the video was helpful!

Thank you for such an informative video! I hurt my knee jump roping and couldn’t figure out exactly what I did to it. Did some research and found your video. These stretches have helped a ton!

@RehabScience

Жыл бұрын

I’m so glad to hear the video and exercises were helpful!

Glad to see so many people were helped my your video. I play soccer very frequently and ive had to take a month off not knowing what was wrong. I will try your exercises and pray i can hit the pitch very soon!

@NanoyeAh8

Жыл бұрын

I got the same problem…. My break is now 14 months long - please tell me your result

@Jayden34349

4 ай бұрын

Hey man did it help you, my pain hurts when my knee is bending inwards or outwards and hurts when I shoot the ball. I currently have been out for 4 months and I’ve gone to physical therapy but not thing helps. So please lmk if this helped out whatever helped for your

Thank you for this helpful Video.

@RehabScience

Жыл бұрын

You’re welcome!

Thank you so very much 🙏🙏🙏God Bless you 🙏❤️

@RehabScience

Жыл бұрын

You’re welcome!

Thanks for the info, I was getting some success with the Hamstring stretch but hopefully the rest will help :)

Awesome video thank you

@RehabScience

Жыл бұрын

Glad you enjoyed it

Thank you.. thank you... thank you

Thank you very much❤ very helpful

@RehabScience

Жыл бұрын

Glad it was helpful!

Thanks to these exercises, I was able to walk during my trip to Berlin a week after I got excruciating bursitis that put me in crutches. I can't believe I was able to walk again after a couple of days of trying these four times a day for four days. Thank you thank you thank you!

@RehabScience

2 ай бұрын

That’s so great to hear! I’m glad the exercises helped you!

I need to do this. Thank you.

@RehabScience

8 ай бұрын

I’m glad the video was helpful.

Thanks for the exercises. I had a knee hamstring graft reconstruction 5 years ago and struggled with bursitis flaring during my long distance tri training sessions. Especially the running. I'll try this out for a few weeks. Would you suggest daily, twice a week or weekly?

Hamstring bridge is too hard for me. My weight is 2x normal. Can I just leave both feet on floor? Is there an easier exercise to start. Thank you for taking the time to post. I've had better results with "Dr KZread" than with seeing a PT.

Thanks for this👍🏻

@RehabScience

Жыл бұрын

You’re welcome!

How many times do I have to do this exercise? And how long before I get back to strength training? Do i need to wait until the pain lessens or totally disappears? Thank you.

Thanks for the video. 5 years i've struggled with Pes Anserine Bursitis on & off which affects the level of running training i've been able to do. I'm hoping by doing these for the next weeks i'll see improvements ready for London Marathon 2025

@patte4702

3 ай бұрын

How has things worked out so far?

Thank you

@RehabScience

8 ай бұрын

You're welcome

Theres is a lot of knowledge, Respekt

@RehabScience

6 ай бұрын

Thank you 🙏

Thanks man keen to try these as I can hardly lift my lower leg atm

@RehabScience

3 ай бұрын

I hope the exercises offer you some pain relief!

Prima Video 😊

Finally! Mine is also swollen at the moment 😵

Random question. So I’m August of 2022, I tore my ACL, inner, and outer meniscus. I ended up having to go back in June of 2023 for them to clean up scar tissue. However, after both surgeries, I still have the same exact issue. My issue is, my pes anserine is swollen. It’s really affecting leg extension, but my physical therapist keeps saying it’s not a big issue and to push through the pain. At this point, I can maybe get -1 extension on a good day, but I’m starting to feel some significant pain. Would draining the fluid that has built up help resolve some of the pain I’ve been feeling?

If im having the pain now, how long should one continue these strengthening exercises? Is it ok to add these into daily workout routines?

I’m on my dunk journey to dunk at 5’6. I’ve been dealing with this pain for months so I’m hoping this works

Thanks alot sir

@RehabScience

5 ай бұрын

Most welcome

I went to the gym early AM today and did chest and triceps but finished off with some Airdyne work interspersed with loaded carries. I went for a short walk along the coast an hr later and hit bed pre nightshift about 5 hrs after training. In bed i hitched my leg up a bit and felt a sharp pull. When waking later i got up to find a a small hard swelling in the exact area and an inability to raise my heel to my butt on that side...pained on that and on going up stairs grrrrrr haha 50 this year so google brought me here

I had a knee replacement 1 y and half ago and a manipulation 1 y ago . Still have lots of pain . Doctor said I have pes anserine bursitis ( plus arthritis ) Are those exercises good for me as well ?

Super helpful. I thought I had a MCL strain- but now I realize it is pes anserine bursitis.

@RehabScience

Жыл бұрын

I’m glad the video was helpful! Best wishes with your recovery!

@perlacoronel2853

9 ай бұрын

I have bursitis inflammation. I have done physical therapy, and I got the injection. The second injection got worse. I don't know what to do anymore

Great exercises. What about lengthening or strengthening Sartorius? My Pes Anserine Bursitis is resolved after a year, but I do get pain in the tendon region/medial knee joint line only when running downhill. Running on flat is fine. Do you have any suggestions? Thanks again?

Right where you pointed to, is where my pain is happening, its like a stabbing pain, that last for 3-5 seconds, happens 3-5 times a day.

@RehabScience

Жыл бұрын

Sorry to hear that. I hope these exercises help reduce your pain!

Do you have a video about Hoffa's Impingement and what to do about it?

I was wondering, if it’s possible to trigger this syndrome by abrupt extension of the knee joint during racket sports. I had a former knee surgery (anterior cruciate ligament was replaced by the semitendinosus tendon). When I did the „wrong“ move I felt this „plopping“ in the joint (not comparable with the accident in which the ligament was damaged). I could walk, do squats, flex. and extend the joint without pain. I had a small swelling (which disappeared 1 week after the accident) and I feel that pressure pain, in that area of the inside of the knee. Ultrasound was inconspicuous, MRT is pending. Knowing, that only the physician can make a diagnosis. But is it possible, that this uncontrolled extension of the knee triggered the weak semitendinosus tendon and caused this pes anserinus syndrome?

Great video! How many times a day should I do these exercises? Thanks.

@RehabScience

9 ай бұрын

I would recommend trying them every day unless your pain increases. In that case, you could switch to every other day.

Terimakasih bg sangat membantu sekali

@RehabScience

Жыл бұрын

You’re welcome!

I dont know but i may have infrapatellar bursitis, is it possible for you to do a video regarding that?

Love from India 🇮🇳 ❣️

@RehabScience

Жыл бұрын

Thank you 🙏

For as long as I can remember my left inner knee sticks out more than my right inner knee is this normal Sir? Unfortunately on that left knee that sticks out more I rolled my hand on it while bending over shelfing boxes I used my left knee to grip my left hand . I lost grip and caused my left knee to roll like sensation which it's now tender. But as far as sticking out more than the right it could be when I was playing football as a kid I got tackled and felt a pop but can't remember if it was my right or left knee . Any advice would be greatly appreciated 👍 thanks

I’m trying to figure out which exercises I do on repeat that could trigger this pain: walking, hip air planes, Nordic curls, could it be any of these? Thank you

Thank you so much!!!!

@RehabScience

Жыл бұрын

You're welcome!

I do have that injury on my right knee. I can do all the other three exercises very well. On the bridge I can go up on my heels, but I have difficulty because of my age, lifting one leg up. But I have no problem bridging on my heels. Any suggestions?

Gracias..habrá algún video en español???

@RehabScience

9 ай бұрын

I am planning to look into translating my video soon.

Thx

@RehabScience

Жыл бұрын

No problem

What to do with the excess jelly that was secreted from the bursae?I’ve had swelling the pes anserine for 2 years

Hey Tom, whats some differential diagnosis tests you can do for this and possible meniscus injury or arthritis?

@RehabScience

Жыл бұрын

Unfortunately, there aren’t many good tests. It boils down to looking at clusters of clinical findings. The individual with arthritis will often present with limited and stiff knee range of motion, whereas, the individual with bursitis will only have pain. The person bursitis will also have pain that can be reproduced with palpation, which isn’t usually possible with meniscus injuries or arthritis.

My right knee looks normal but on my left knee there is the inner bone but above that is a ball i dont know if its bone or what and it been like this for as long as i can remember. But ever since i rolled my hand on my left knee as i lost grip of my left hand on my knee while bending down . Now its like a roll sensation of a ligament or something. Not sure whats going on but the area is tender .

Whats the pain name called where the pain is right at the center of the know or little on the right side It’s really hurt and I can’t even walk without getting hurt within this area Thank you

The first stretch is so hard for me, it always have been. I can barely breath from the pain it gives me

Im suffering from knee burstis in my right leg this exercise helpful ? Or not because daily im doing exercises not cures knee burning pain its again coming burning sensation pls tell me

Hello Dr I have a few questions about the rehab on knee injury of soccer player. He was hit by a ball below his knee and he have a pain at bursitis.

Does cycling cause this ? Or running on hard surfaces ?

Yep, had this pain for a long time going on and off, but now it get inflated on and off along with the pain. I just finished doing this work out, I feel so much better. really made a difference. Thank you. I pretty sure I got this pain from Surfskating a ton, now I can't even touch my surfskates. (age 45)

@RehabScience

Жыл бұрын

So glad the exercises were helpful to you!

@perlacoronel2853

9 ай бұрын

RehabScience I'm suffering from bursitis inflammation, according to the Dr. They referred to a physical therapy, which helped me with the pain a little bit but didn't reduce the swelling. I also got the injection. The first time, it didn't help either with inflammation. I got sent with a different specialist, and his did a second injection didn't work either after that got worse.

Is the presence of edema in the pes anserinus the same as pes anserine bursitis (tendinopathy)? It has been diagnosed with me and unfortunately also my gait has been effected. May this type of stretching and these exercises also help in my case? Thank you in advance.

I have no idea how my pain occurred but it started after sitting cross leg one day (which I have always done every day). I don't have insurance so I can't see a doctor. The pain so far has lasted into a month and a half, coming and going. It also travels all around the knee cap so it will hurt in a different spot all the time. I have no idea if this is bursitis..??

Two day ago i was running and then i was suffering from pain in the exact point that you told I felt more pain when bending forward .... found this video. now I'm practicing these stretches ...let's see ...how it goes ... I'll definitely give an update

@imLivid_

Жыл бұрын

How’d it go?

@samhprog

10 ай бұрын

Same

@dinoXAs2

4 ай бұрын

Time for update

@alkasuman9956

4 ай бұрын

Okay so i did write an update ..idk how it got deleted though😅. So here it goes...these stretches were very helpful. I practiced two to three times a day along with cold compression for the initial days maybe 2-3 day and then i did the warm compression. At night i kept a pillow under my knee to support my leg because keeping the leg straight was very painful. I avoided running or fast walking, climbing stairs etc basically everything that caused pain...i think i took me 2-3 weeks to recover completely 😊...these streching exercises are amazing ..do try it!!!

@dinoXAs2

4 ай бұрын

@@alkasuman9956 thx mate

I'm having same pain from 5months.

I cant get down onto the ground because I cant get back up are there exercises for that standing up or sitting?

Thanks for the video. Mine starting acting up 5 days ago and has not gotten better. I have not done any of the stretches yet as I just found this video. Should I start right away or do I need to wait for the pain to subside? Thanks

@RehabScience

7 ай бұрын

Any of the exercises that can be done with mild or less pain in this video are fine to start implementing.

@tonyfeldscher2209

7 ай бұрын

@@RehabScience thank you

I have a prepatellar bursitis, please help me what kind of excercise do i need to perform to make my knee stronger.

@patte4702

3 ай бұрын

Lookup knees over toes guy, and work from the beginning

Im pretty certain i have this but i tried every exercise and couldnt do any 😢 it was so painful i couldnt move it😭

I had pes anserine bursitis while doing press machine and I have it since 10 months. Do you think, one day, I can get rid off this problem ?

@RehabScience

11 ай бұрын

Yes, you can definitely get rid of this issue. In many cases, these tendon and bursa issues can go on for many months, and it’s important to modify our temporarily eliminate movements that are aggravating the issue.

I did the exercises and already feel relief. Is it ok to use a foam roller on the area?

@RehabScience

3 ай бұрын

Glad to hear that! Yes, it is OK to use a foam roller if you are focusing more on the muscle area up higher in the thigh, rather than pushing on the tendons at the knee joint region.

@prettifulmuffin

3 ай бұрын

@@RehabScience thanks for the tip. I’ve totally been rolling it on the area 🤦‍♀️ would it be OK to us a knee brace or would that put pressure on the area too much?

@RehabScience

3 ай бұрын

@@prettifulmuffin depending on the structure of the knee brace, it may put pressure over the area. You might be better off with a compression sleeve where the pressure is more uniform.

can you please make a video bout knee hyperextension,theres no info I can find on this problem. thank you.

@RehabScience

Жыл бұрын

Sure, I can do one. Did you have a hyperextension injury or are you just wondering about hyperextension in general?

@stanleyjohnson6926

Жыл бұрын

@Rehab Science hyperextension injury.

My english is bad so i cant understant 100% this video, but i have a question. This exercises can help me if i have knee pain?

@RehabScience

Жыл бұрын

Yes, these exercises can help with pain on the inside of the knee.

@shtarker6752

Жыл бұрын

@@RehabScience i have pain when i do squat and leg press

I started reasonably light running about a year ago and ended up with Pes Anserine Bursitis. I have been massively put off running every since. Any suggestions to prevent the same injury if I start running again?

@RehabScience

Жыл бұрын

Building strength in the three tendons that are adjacent to the bursa with the exercises in this video is a good starting point. After that, I would look into training variables, such as the surface you run on (consider a track vs pavement), your running cadence (a higher cadence reduces knee stress) and shoes with a lower heel drop as they tend to help take stress off of the knee.

@PaulRadwell

Жыл бұрын

@@RehabScience Thank you for the reply! I will be sure to try these things! 🙂🙂

This excercise is helping me for some time relief in pain............. then again weight drop on knee then start pain why ??

@RehabScience

Жыл бұрын

Sorry, I am not sure what you mean? If you dropped a weight on your knee, there could be a number of reasons for why you have pain. It’s difficult for me to say without performing an evaluation.

@dinoXAs2

Жыл бұрын

​@@RehabSciencehe means that pain comes back when he starts exercising again

I started running 30 minutes every other day a few months ago and this pain would flare up, then I'd stop running for a week or so and it would go away. Rinse repeat. I do hamstring stretches, but neglect others. I have the worst pain right now since I started running, and I'm going to see my personal trainer soon, but in the meantime I'll do these and update this comment with any results.

@RehabScience

Жыл бұрын

I hope you find them to be helpful. let me know how it goes.

@rebeccaindy

Жыл бұрын

How's it going for you? Were you able to get the pain low enough to run regularly again?

@thegrayson

Жыл бұрын

@@rebeccaindy @RehabScience Yes! However, not following these exact exercises. I did them for 2 weeks before I ended up seeing a physical therapist. I realized that I had rolled my ankle a year prior and my left ankle (the leg with pain) was very limited, I couldn't move my knee past the tops of my toes bending my ankle. A combination of calf stretching, ankle stretching with a wedge, IT band stretching with roller, standing quad stretching, and hamstring stretches have fixed it. Additionally I focused on glute strengthening, squeezing them all the time learning to rely on them while running and not entirely my quads (doing this on my bike was also a game changer!). I use bands to do side steps, hip raises single leg, clam shells, exercise ball hamstring exercise, and single leg press, all while paying attention to knee stability. Didnt go too hard on stretches, only three sets of 20 seconds per leg, and strengthening exercises only 15 reps 1 set for most things. I used to squat two plate but when you don't rely on your glutes daily how much you squat is meaningless. Fixing my running form helped significantly, make sure your feet are parallel and not overlapping, and make sure your hips aren't tilting or sinking left or right when landing. So yeah, I was just very tight, and neglected a lot of single leg exercises. I actually got rid of the bursitis but My hamstring started giving me pain in my anterior knee so I started strengthening them and it is getting better. I hope you find something that works for you, took me about 9 weeks. Pay attention to your body, focus on the things that seem tight, don't go too hard, any stretch/exercise is better than nothing, and a little goes a long way over time.

Sir, i am a pro cyclist but suffering from pes anserine pain in both legs , please tell me in how much time I will recover from the pain

@sumitpannu2776

Жыл бұрын

Reply please

What about if your tendon pops back and forth when striating out your leg, will these help?

@RehabScience

4 ай бұрын

These may help with that symptom as well. Stretching the muscles and reducing irritation can help reduce tendon snapping and popping.

Who has overcome this?

this from my therapist: Basically you want to tell the doctor that your pain is with weightbearing only. I am unable to elicit your symptoms with muscle activation. You also have tenderness with palpitation to the pes anserine area on the medial side of the knee. The factor is that I had this knee replaced two years ago with no problem until 13 weeks ago. Your thougths?

@RehabScience

25 күн бұрын

Medial knee pain after a knee replacement is quite common. However, the fact that you didn't have this pain until 13 weeks ago makes me wonder if a new stress was introduced to your life around that time? Maybe a new activity or you increased the volume of an activity you are already engaging in. Usually, there is a mechanical trigger that we can identify that brought on the person's symptoms.

@Lubby320

25 күн бұрын

@@RehabScience Thank you so much for the reply. It means the world to me! I had a neck fusion for a pinched nerve in Jan and did no physical activity until I went back to golf I probably got tight in my knee area and injured it playing. It hasn't gotten better over the last 13 weeks. I stopped playing golf last week but that hasn't really helped much. If I stretch it out before I stand up, it improves and I can walk a mile with no pain. Once I sit down again, I have to repeat the stretching out to avoid weight-bearing pain. It's especially tough getting up at night to walk to the bathroom. I'm doing a lot of exercises daily but I read that it could take up to a year and I am 75. I would be more encouraged if I knew I eventually could get back to golf but since it's next to an artificial knee, I'm wondering it it's impossible to heal on it's own. Any thoughts you have on this would be highly appreciated.

Would skiing be a cause for this?

@RehabScience

5 ай бұрын

Yes, it can be in some cases.

I got this right now and it's painful if i stand Walk

@RehabScience

Жыл бұрын

Sorry to hear that. I hope these exercises offer you some relief.

i am honestly so confused, i was running fine and all of the sudden i got this really severe knee pain, i think i might have hyperextended it a little too much when i lost my balance and now i can’t get rid of this knee pain, it’s in that exact spot, that inner lower part of the knee and i don’t know what to do :/

@RehabScience

Жыл бұрын

If you felt like your knee hyperextended a bit, you may have sprained or stretched one of your knee ligaments. It’s also possible that you irritated the meniscus. If it wasn’t a severe trauma, then all of this is probably fairly mild and will likely resolve within a couple of weeks.

Porque no me lo traduce en español porque no entiendo el inglés por favor

Sir I have pain after 2 months of acl surgry in pes tendon plesse tell sir😳whats problem?

@RehabScience

Жыл бұрын

It’s hard to say for sure without more information. Was your ACL graft taken from your hamstring tendon? If so, this may be the reason for your pain since the semitendinosus hamstring tendon is one of the three tendons that makes up the pes anserine and it is the hamstring tendon that is often used for ACL grafts.

@m.rvickyeditz4944

Жыл бұрын

@@RehabScience yes sir my acl graft was taken from hamstering tendon . sir what to do get relief from pain?

What if a person this without any pain?

@RehabScience

Жыл бұрын

If you don’t have pain, then the exercises would be as useful. They can still help with general musculoskeletal health and may help prevent the issue from coming back again in the future.

@DG-sf9ei

9 ай бұрын

​@@RehabScience I haven't done all these stretches yet. But my problem is mostly cosmetic, with a lump at the same place of innner knee you pointed out. Would these exercises reduce or even eliminate that lump?

Can it be caused by landing hard on it?

@oscarw1060

2 ай бұрын

Not an expert but I'd say unlikely. Bursitis is by and large an overuse issue. It gets aggravated following sustained exercise (eg running/cycling) and settles down if you don't exercise.

I thought those are muscles, not tendons.... Thanks!

@RehabScience

8 ай бұрын

No problem! The tendons are connected to the muscles further up the thigh.

Wait, is it that instant? I have this pain for 1week, after following all of your stretches, the pain is gone. Unbelievable, I will continue to do this tomorrow to make sure.

@Boiledfoodonly

Ай бұрын

Oh not that instant, the pain comes back after few hours. Will continue

Do u stretch to relax then u contract to undo 😂