Pes Anserine Bursitis Immediate Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Hip bridge with feet elevated
- On a comfortable surface, lay flat on your back with your knees bent and heels placed on a raised platform such as a box or a chair – have the feet and knees hip-width apart.
- Raise your hips up towards the ceiling by pushing digging in your heels and squeezing your buttock muscles.
- Once your hips form a straight line with the shoulders and knees, hold for 5 seconds before slowly lowering your hips back down.
2. Single leg toe touch
- Start by standing with all the weight on one leg.
- Now place the other leg on the floor on the ball of the foot next to or slightly behind the standing leg.
- Begin with 60% of the weight on the standing leg and 40% on the supporting leg.
- Bend the knee and the same time bend the hip as if you were sitting back into a chair.
- Go down until the standing knee is approximately at a right angle.
- Slowly return to an upright position and repeat .
- As the exercise gets easier reduce the support on the non-standing leg.
3. Bodyweight squat
- Stand with your feet hip width apart and your arms across your chest.
- Sit back as if you are sitting into a chair.
- At the same time your head should move forwards to keep your balance.
- As you do this aim to keep your back straight.
- Go down as far as you feel comfortable or until your thighs are parallel with the floor.
- Come back up to standing and repeat.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This programme focuses on ensuring you achieve optimal range of movement and good muscle strength. We suggest you perform this once a day for approximately 1-3 weeks as your symptoms allow. The exercises are unlikely to be painful but if there is any discomfort, aim to keep this below a 3 on the scale below.
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These exercises are important in re-establishing the good strength of the major muscle groups in the lower limb, particularly the quadriceps. We suggest you perform this once a day for approximately 4 – 8 weeks as your symptoms allow. These exercises should be performed with minimal pain (3/10) but you may experience some tightness on the inside of your knee if swelling remains.
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