16 Best Exercises for Pes Anserine Bursitis

Introduction:

Exercises for Pes Anserine Bursitis is an important part of your overall treatment program along with Medical treatment and Physical Therapy treatment.

Pes anserine bursitis is a condition that can occur from muscular instability around your knee joint. Exercise is necessary to help heal most injuries. strengthening and stretching exercises can reduce your pain.

Exercise can help muscles build strength. exercise improves strength and function. physical therapy and specific strengthening exercises can help reduce pain and improve your knee function. with exercises, you can maintain a good posture. In the knee pes anserine area stretches can be very effective and helpful.

Benefits of exercise for pes anserine bursitis:

If you are doing regular exercise sessions, then here are the benefits,

• Increased muscle strength
• Improves daily activity function
• Increased Range of motion
• Reduce inflammation
• Improve posture or balance
• Muscle relaxation
• Reduce pain
• Improve motion
• Improve flexibility
• Improved physical fitness

The Best Exercise for Pes Anserine Bursitis:

Following are the best exercises that really helpful to You for pes anserine bursitis,

Heel slide

• Start with the relaxed supine position on the bed or table.
• Then move your affected leg towards the buttocks by bending your knees.
• Try to touch the buttocks with heels.
• Touch till the comfortable position.
• Hold it for a few seconds.
• Now slowly straighten your leg.
• Then return to your neutral position slowly.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Quad sets

• Start with lying on your back with your legs straight on the bed or table.
• Now put a rolled towel underneath your knee on the leg to be exercised.
• Your heel should rest on the ground.
• Then tighten your thigh muscle and push the back of your knee into the towel.
• Hold it for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Hip abduction with band

• Start with the relaxed seating position on the table.
• Your feet are flat on the floor.
• Now the elastic resistance band is placed around your ankle joint.
• Then slightly spread your both legs.
• Hold it for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Straight leg raise

• Start with the relaxed supine position on the bed or table.
• Now bend your one knee.
• Then slowly lift your entire leg off the table.
• While keeping your other knee straight.
• Hold it for a few seconds.
• Lower your leg and return to your neutral position slowly.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Prone knee bends

• Start with the relaxed prone position on the bed or table.
• Now slowly bend your knee to its comfortable position.
• Hold it for a few seconds.
• Then lower your leg and return to your neutral position slowly.
• Then relax.
• Repeat on the other side.

Wall squats

• Start with the relaxing standing position.
• Now slowly bend your knees and slide your back down the wall until your knees are at the comfortable bend.
• Make sure to keep your back straightened and shoulders against the wall.
• Hold it for a few seconds.
• Slowly return to the starting pose.
• Then return to your neutral position slowly.
• Then relax and take a deep breath for 1-2 seconds.
• Repeat 5-10 times to complete one set.

Prone knee extension

• Start with the relaxed prone position on the bed or table.
• Now slowly lift your entire leg off the table.
• While trying to keep your knee straight.
• Hold it for a few seconds.
• Lower your leg.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times on both sides.

Hip adductor stretch

• Start with the relaxed seating position on the bed or table.
• Now bend your knees.
• Put your feet flat on the floor.
• Then Gently spread your knees apart.
• You can feel the stretch inside of your thigh.
• Hold it for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.

Hamstring stretch

• Start with the relaxed supine position on the bed or table.
• Now bend one leg and use both hands to grab your thigh.
• Then pull your thigh up against your chest till the comfortable position.
• You can feel the stretch in the back of your leg and knee.
• Hold it for a few seconds.
• Lower your leg and return to your neutral position slowly.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Standing quadriceps stretch

• Start with a relaxing standing position.
• For support use a chair or wall for holding.
• Now bend your one leg and hold the wall with your hand for support if needed.
• Bend your knee to a comfortable position and then rise back up.
• Make sure to stand straight and keep your knees parallel.
• You may feel the stretch in your thigh and knee side.
• Hold it for a few seconds.
• Lower your leg and return to your neutral position slowly.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Standing calf stretch

• Start with a relaxing standing position.
• Now stand on a step with your heels hanging off the back edge of box.
• Hold onto the wall for balance.
• Lower your heels to a comfortable position.
• You should feel the stretch at the back of your calves.
• Hold it for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times.

Clam Hip Abduction

• Start with relaxing lying on your side with your feet and knees on top of each other.
• Move your pelvis forwards and bend your hip is about 20-30º.
• Now lift your top knee to open your legs.
• Hold it for a few seconds.
• Then lower your leg and return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times on each side.

Hamstring curls

• Start with a relaxing standing position.
• Now hold onto the back of a chair or a wall for balance.
• Then bend your affected knee and raise your heel toward the ceiling till the comfortable position.
• Hold this position for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times on each side.

Isometric Hamstrings exercise

• Start with a relaxed supine position on the bed or table.
• Now slightly bend your leg and dig the heel on the table.
• Then tighten up your back thigh muscles.
• Hold it for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times on each side.

Lunges

• Start with a relaxing standing position with your feet hip-width apart on the floor.
• Now step forward longer than a walking stride so one leg is ahead of your other foot.
• Your foot should land flat and remain flat while it’s on the floor.
• Now bend your knees to approximately 90 degrees and lower yourself.
• Remember to keep your core straightened.
• Then gently lift up your front leg and return to the starting position.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times on each side.

Leg extensions

• Start with a relaxed seating position on a chair or bench.
• Sit up straight.
• Now tighten your thigh muscles.
• Then slowly straighten and raise your affected leg as high as possible till the comfortable position.
• Then squeeze your thigh muscles and hold this position for a few seconds.
• Lower your leg now.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times on each side.

What Precautions are required during exercise?

• Maintain good posture while performing the exercise
• Avoid painful exercise
• Stop exercising if you feel a sudden pain
• Strike the Right Balance
• Stay hydrated
• Take rest between exercises
• Do slight stretch and bend

When you not to do exercise?

• Severe muscle burning
• You’re feeling sick.
• If you feel any pain or numbness.
• Fever
• Headache
• If exercise is painful stop the exercise

Pes anserine bursitis exercises to avoid?

Repetitive exercises and putting more pressure on joints these exercises you should avoid. Like squatting, one posture from a long time period, crossed leg sitting, and heavy weight bearing. Painful activity and any painful exercise you must avoid.

What activity should you avoid with pes anserine bursitis?

• Avoid stairs
• climbing
• Avoid heavy-impact activities
• Long walkings steps
• Running
• Jumping
• Playing sport.

FAQs