How To Cure Inner Knee Pain Caused By Pes Anserine Bursitis [Easy Self Treatment That Works]
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- เผยแพร่เมื่อ 30 ก.ย. 2024
- Pes anserinus bursitis is easily treated using the treatment routine shown in this video. Just make sure your knee pain really is coming from the pes anserinus bursa and not from one of the many other things that can cause inner knee pain.
This treatment will get you out of pain and set you on the right path to cure the problem so it’s not coming back again in a few weeks or months.
These exercises work best if you progress them over time.
Here is a great video you can use to progress glute strength:
“Top 5 Glute Muscle Exercises For Knee Pain”
• Top 5 Glute Muscle Exe...
28 Day Knee Pain Health & Wellness Boost Program:
If you're looking for a more comprehensive exercise program for knee problems, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David. You can learn more about it here:
www.epmanualph...
00:00 How To Cure Inner Knee Pain Caused By Pes Anserine Bursitis
01:06 How to know if its Pes Anserine Bursitis
02:36 What NOT To Do
03:22 3 Things To Do For Easy Self Treatment
00:00 What to do with more severe Pes Anserine Bursitis
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or a physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
![Knee Bursitis - Everything You Need To Know [Diagnosis & Treatment]](http://i.ytimg.com/vi/M10ZHtcOLXw/mqdefault.jpg)
![Knee Bursitis - Everything You Need To Know [Diagnosis & Treatment]](/img/tr.png)
![Could My Inner Knee Pain Be Pes Anserine Bursitis? [Informative Explanation Of Symptoms & Causes]](http://i.ytimg.com/vi/QjtP1RVxXIo/mqdefault.jpg)
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I am a PT, and I am so impressed by your presentation in this video and all the videos I’ve seen. It has helped me with many situations: my
Own and my patients. I feel as if I have a peer I can tap into for some tips and guidance! Thank you
You're welcome Renee!!! We're so happy that you and your practice has benefitted from our channel!!! WOOOHOOO!!!!
Hello sir, I'm 50+ athletic,I tried your suggestions and it really worked for me.I was having this pain for last 4yrs
I have this pes anserin bursitis for 10 months, and I do these exercices every single day in a gym class, and nothong gets better. I have no hope and I am very sad.
@@zehravigna4873 Perhaps it is another issue? A meniscal tear?
I've literally been doing the massages for 2 straight weeks and noticed my swelling going down. Finally i can start with the rest first thing tomorrow. Thank you!!!
Hello from The Netherlands. I followed your instruction for the massaging of the upper leg where the 3 muscles are. My hands are not as strong as those of a fysio therapist, so I used my silicon cup. Also added some drops of essential oils (rosemary, lavender, helicrysum) to the basic massage oil (almond). Massaged my upper leg 3 times yesterday with very good result. It felt like the pressure was released of the “goose foot”. Had a good night's sleep as well.
My first problems started more than a year ago. Going out for a stroll during lock down, wearing my Uggs (proper walking boots in the closet). The walk becoming longer than a stroll. Long story short, after fysio, taping etc. it flared up again last week. Terrific autumn weather here so I over did it with walking (on proper boots). I have been resting (weather helps, it’s raining buckets), checked some video's again on taping and came across this one. On my neighbour's question if I have consulted the fysio therapist, I told them I did. The one in El Paso, Texas 😊. By the way, I'm 74. Greetings.
Would probably have better to do the video wearing shorts,,so we could see exactly on the knee you are describing, harder to see with long pants on.
Hey Gar La, thanks for the feedback :-)
Hay sir im doing rehabilitation ACL + PT tendon attachment to TB 37 days post op now and during the PT i think i got pain exactly below knee bursitis. Please tel me are this exercises applicable for me too ... thanking you
Hey Eranga! Generally speaking these exercises should be beneficial for you. However, it is important to listen to your symptoms and not cause yourself excessive pain. Hope this helps!
I’m dealing with this bursitis right now and have been basically incapacitated by it. I saw the doctor a week ago and she gave me steroid pills and ordered PT. In the meantime, I’ve been in tears with pain! PT in my area is booked for the next month. I can’t live like this. I can hardly walk and I’m using a cane. My son moved in to help me since I live alone. I’m 64 but active normally. Healthy, on no medications. I found your video. I’m going to try this regimen for the next two days and will report back!
Thank you!!!
I have started the massages and on my bursitis and the recommended exercises throughout the day. Before and after my gym time in the morning. Amazing results!!
The inflammation has gone considerably down and the side of my knee doesn't feel like a balloon. 😊
I will continue to find more of your videos concerning knee issues and full knee replacement exercises. Thank you!!
God bless
Yayyy!!! This is great to hear Martha!!!
Congratulation on finding relief!
Please keep us updated on your situation. Feel free to ask questions too 😀
I’m a runner (for 40+ years) and hiker. I injured my knee in January running downhill. The MRI from early April showed lots of things that seemed to impact each other (Hoffa’s fat pad swelling, plica, thinning of cartilage, bone bruise, patella Alta but not severe). After seeing a few “knee experts” over the past 6 months, I’m still trying to get relief ( I’ve had a cortisone injection into the knee joint, followed by PT, and then eufflexa injections.) At present, the pain still seems to wrap around the inside of my knee, and I sometimes get sharp pain under my kneecap.
The surgeon I saw last week said it was actually the pes anserine bursa plus the cartilage thinning that were the issues. He also said that many of the exercises the PT gave me were aggravating it. (In fact, after months of overcompensating for my right knee, my left knee developed a baker’s cyst! I wanted to cry.)
The surgeon didn’t explain things very well other than to say it wasn’t surgical, and he gave me no rehab ideas other than… don’t walk, don’t do the pt exercises… and I can try the stationary bike if it doesn’t hurt. He gave me an injection into the pes anserine bursa and scheduled an appointment for late August to follow up.
I’ve been researching this to try to understand what’s going on. That’s when I came across your videos and watched pretty much everything you’ve done that is knee related. All the things you said not to do were things that some of my drs and PT had been telling me to do early on in this process (walking for exercise, squats to strengthen quads, stairs with hand weights), and their advice has clearly prevented my injury from resolving.
I guess one big question I have is that will the exercises mentioned in the videos for bakers cyst, thinning cartilage, and pes anserine bursitis work together since I have all of those issues? (For example, I don’t want to do something like tailgate swings for the cyst and the cartilage if it will irritate the pes anserine bursa.) sorry, that was a lot!
I just want to say thank you for doing these videos. Your explanations make so much sense, and I can now understand how I’ve gotten to this point through overuse, muscle imbalances, and the PT exercises that probably helped some things but really ramped up the intensity of other injuries.
Hey Kasie, sorry to hear about your knee situation :-(
To answer your big question, YES!!! The exercises should work together as they are focused on getting your glutes stronger. In fact, pes anserine bursitis, knee cartilage injuries and Baker's Cysts are all rooted in a muscle imbalance involving weak glutes. You should strongly consider signing up for our 28 Day Knee Health & Wellness Boost Program. It's a comprehensive exercise program focused on resolving the root of common
knee problems. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.com/knee-health
I attempted these exercises but had to stop at 9mins 30secs as my inner knee almost went on fire.. Is this normal, or maybe I don't have exactly this condition? Thanks.
I had a flare up of this problem, haven't had it in a long time but I cranked it up doing physical work and I did the clam shell exercise last night and it was a HUGE help, thanks! I'll also try the other ones but just doing that got me some relief thankfully!!
I haven’t completed the video yet but it shocked me when you said not to stretch. I have almost watched every video on TH-cam about pes anserine bursitis exercises and have been doing all of them and it is not working.
Hey J.S.S.! Yes, stretching is wayyyyy over done and rarely ever a good long-term solution. Strengthening the right muscles is much more critically important and longer lasting than doing stretching.
@@epmanualphysicaltherapy thank you so much for the great content in the video Dr David. Im actually getting sick of this bursitis, it has been inflamed for 6 months now Im considering taking an injection. But not until I use the techniques in the video.
I have been trying to find out what the part of my knee is that hurts so badly. Yesterday i couldn’t lift my leg up off the floor to step over my husbands shoes. After watching this and massaging the muscles I can lift my foot up as far as the opposite knee.God bless you and thank you. I will carry on with the video now (and exercises).You are amazing bless your heart 💜🙋🏻♀️🇬🇧👍🏻👏🌟
My knee has been hurting sooooo bad, and I stumbled across this video, praise God. I started to massage like he instructed, and 80% of the pain immediately went away.
Hey Holly, sorry to hear that your knee was hurting, but we are glad that most of the pain has gone away!!
Thank you so very much. I so appreciate the information and demonstration. After your explanation, what I thought was bothering me was confirmed. The tenderness and discomfort of the bursitis - is something one wants to fix ASAP.😊
Hi Sharon! Glad the video was helpful! Hopefully you'll be able to get relief soon!
🤯
Great video, thank you.. Will foam rolling also count as a solution method that can work?
Sir, last year while practicing long jump i suddenly felt pain at lower joint line but felt like the whole kneecap is paining. It was a sharp pain as if my bones are colliding (is it a sign pes ) so, Went to the local pharmacist he gave me an injection which immediately relieved my pain, so second day i again went for running but again the pain started and again i took an injection. So i took some days rest after taking the injection and the pain was almost gone. So
1) does it rule out other complexion like mcl , acl, ligament injury from the above condition?
2) after almost a year of rest amd without any exercises, i again started running and this time i have pain at exactly the same spot u are showing. The pain is not that much , while walking i can feel like a pin point pain at that area( not on every step) Taking calcium. I have interview on next month. Can i continue running by doing these exercises? Or what can i do to do away from this problem? Please help sir i am from India
Hey Hirakjyoti Kalita, sorry to hear about your kneecap pain :-(
That's great that you were able to rest and get relief from the injection. This could be a cartilage problem based on your story. A ligament problem usually involved clicking and popping. Often there is an accident when it comes to ligament injuries. It is possible that the long jumping could gradually stretch a ligament, but it also can affect the cartilage.
You should watch our playlist on knee cartilage problems:
"Knee Cartilage Help"
th-cam.com/play/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p.html
In case you need it, here is our playlist on knee ligament problems:
“Knee Pain ACL Injury Help”
th-cam.com/play/PLJVIPiFvv1mY5egV7qX8PHh-kEeL6y1wP.html
Thank you very much, Dr Middaugh. Very clear descriptions and explanations of pes anserine bursitis. Mine had just started yesterday and I immediately followed what you suggested followed by a spray of magnesium. Pain is 95% gone. I can’t thank you enough.
Thanks for this video....sir should i continue my running with this pain or i need rest and wait till pain free?. Im a beginner as runner.
(This pain caused me when i moved from soft surface to a harder surface.)
Hey game, great question! Yes you should absolutely stop running until the pain clears up. You've got to make sure to reduce the inflammation. In the mean time work on the treatment from this video.
You are a gifted teacher. Thank you for sharing your knowledge, for breaking it down.
You're welcome! Always glad to help 😊
Started running from 10 days back and boom here I go with this pes anserine bursitis .... How many days does it take to heel ?
How can I heel it faster does it have any medication ??
Trying to get into good habits and now this happen is like a pull back
Hey Vishnu, sorry to hear about your Pes Anserine Bursitis :-(
It can take anywhere from 2 weeks to 2 months to heal. And that's if you're doing everything correct to heal. It may get delayed to 6 or 12 months if you continue to aggravate it and it doesn't get to heal.
There's a usually a muscle imbalance that sets up Pes Anserine Bursitis. The treatment we discuss here in this video is definitely what we recommend. Medication might dull the pain, but it won't take away the root problem. Without treating the root problem, you're likely to have knee pain once you start running again.
Our 28 Day Knee Health & Wellness Boost Program is designed to help you treat the root problem. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.com/knee-health
These exercises helped my knee pain so much! I'm coming to the realization that i need to strengthen my glutes. I'm a triathlete so i basically have no ass 😅.
Love how straightforward your presentations are. The only thing that could make it better are visuals of the body parts in question.
I do have this, but the pain continues down into my calf & inside the tibia. I've got a spot in the middle of the calf that extremely tender. Thoughts?
This is very educational, cannot thank you enough. These exact exercises were given to me by my physical therapist years ago when I had this knee pain issue. You are amazing, you saved me from going back and spending more time and money on PT. Cannot thank you enough!!! God bless you-
I think you hit my problem on the head.
Hadn't heard of this before. My pain is a burning pain, so I hope your exercises will help me. Thanks for your helpful videos.
Much appreciated. Joan. U.K.
How is it now
It helped quite a lot. I need to keep up the massage
Thank you very much. You are the only person to mention this problem and I’m sure this is my problem. The pain has reduced a lot..
Very grateful.
OMG! Why did my doc not tell me this! WHY! I watched your video, got up, went downstairs to do the massage and was virtually pain free in 10 minutes when I was suffering for weeks!!! I’m stunned. Boy is she going to hear from me!! I have really suffered. She just saying take a pill, take another pill! 😮😮😮. I’m 67, fit, female.
Sweet havens! It litteratly took me 1 minute of just massaging a sore spot on the upper half of the satorius muscle to get instant relief from my symptoms. And I ran 10 km on it (sore since soccer practice 2 weeks ago) yesterday! Been worried about an upcoming half marathon next Friday but now I feel pretty confident. Started googling my symptoms just 15 minutes ago. The internet works ✌️🙂 Great video and presentation. The results are... beyond words. Really appreciate it.
Just turned 40 and I'm running like never before, keep moving to stay healthy guys!
Thank you for this helpful-reminder video. I forget to do the massage & exercises when there's no flair up, so it's a good reminder to do it preventatively. Thank you again for this video.
You're welcome Norah!!!
Dr David…I’m a huge fan! I’m almost 75 and have concluded from watching this video that I have bursitis in both knees. Not sure how this happened except from being too aggressive with a roller bar. My hands/fingers are weak and getting arthritic which makes it difficult to do the self massage. Once I can get rid of some of inflammation, would it be ok to do the massage with the roller bar gently? Another question. In about 2 weeks I will be taking a long car trip. It will take a 14 hours. If I’m still dealing with the bursitis, what can I do to help my knees to keep from getting too stiff to walk? Any tips would be much appreciated. Thank you for doing these videos! Wish you were in IA!
Can you use a massager for this massage? I don't have a lot of hand strength.
can massage alone fix pes anserinus tendonitis?pls answer
Thank you SO much for this video. After months of debilitating pain/swelling, I’m thrilled to find a video that actually makes sense (stretching has been incredibly unproductive for me). Is it common to see chronic hamstring swelling with this condition? Would it be productive to get sports massages on the hamstring (the crux of my pain)? Thank you again!!
Hey Kate! We're happy to help you!
Yes, it is common to get hamstring problems as one of the muscles that influences pes anserine bursitis is a hamstring muscle. Massage to the hamstring may help provide temporary relief. In the long-term, you need to fix the underlying muscle imbalance in the hip and knee area. Our 28 Day Knee Health & Wellness Boost Program is truly the best fit for this.
It is a comprehensive exercise program for knee problems. It's a 100% online and on-demand program for improving knee health.
It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.com/knee-health
Sir my age is 58.
doctor told me osteoarthritis wear & tear of both knees. Also cartilage problem. I have pain in my both knee more in the morning at the time of sitting and getting up..he suggested knee replacement. I want to avoid the surgery. Can you please suggest me exercise that stop my pains.
Pl reply sir.
Sorry to hear about your knee osteoarthritis Pratibha :-(
The best thing for you to do is start learning about knee arthritis through our videos:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
My physio says I have this. It fits, but I'm experiencing some gnarly clicking when I use the knee, is that normal or do I need a second opinion?
Hey theBoonarmies, the clicking is most likely related to a meniscus problem OR a tibial shift.
Here is the video about a tibial shift:
“How To Fix Inner Knee Pain In 2 Minutes”
th-cam.com/video/kFLmU4ZHYV4/w-d-xo.html
Here is a playlist of videos about meniscus problems:
"Knee Meniscus Help"
th-cam.com/play/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a.html
Pretty sure this is what I have, I will try this - VERY uncomfortable there is a bit of swelling but not too much, does keep me up at night like a bad throbbing tooth ache and sometimes can't walk well. Thanks for your videos, much appreciated.
You're welcome Kate!!! Sorry to hear this is keeping you up at night and swollen :-(
Please let us know how it goes trying this out. 😀
This video might be helpful for you too:
“Could My Inner Knee Pain Be Pes Anserine Bursitis? [Informative Explanation Of Symptoms & Causes]”
th-cam.com/video/QjtP1RVxXIo/w-d-xo.html
@@epmanualphysicaltherapy Thank you!
I have pain behind my left knee I think it's coming from my stenosis and herniated lumbar disc. What is the area behind the knee, starts from the exterior right below crease and across and sometimes all the way over.
Hey ANJANYA AYNAJNA, sorry to hear about the pain behind your left knee, your stenosis and lumbar disc problem :-(
The area behind the knee is called the popliteal fossa. There are lots of little muscles there, major blood vessels and the sciatic nerve passes there. Also the back of the knee joint is there.
Hi! First off thanks for the video! I am finding relief from the these exercises. I would like to know is this an exercise for the gluteus medius or gluteus maximus - or both?
Hey Sarah, great question! It's not 100% clear on whether you're using more gluteus medius or maximus, but you're likely using both because they overlap in function and space.
Life saver! Subscribed!
The bridges made me feel it in the same spot my knee hurts. I hope that I am not looking at the wrong potential problem
Hey iChefTheImpossible, We're so sorry you hare dealing with the pain in your knee when doing the bridges! Usually if you are feeling it your knee you may be going too high and stretching the quad and the pelvis. This can compress the knee. Keep the lift low for now and focus on the glutes when performing the exercise. Do not push through it If you are still feeling pain after making the adjustment. We hope you feel some relief soon. Please keep us updated on your progress!
I am six weeks post patella fracture but most pain is coming from pes ancerine bursitis which I think I had prior to fall. Is it ok to do these exercises and massage, hurts to walk should I minimise walking? Many thanks
Hi Carbhandle, i
Thank you for sharing your situation with us. We’re sorry to hear that you're dealing with pain from pes anserine bursitis on top of your patella fracture-managing both must be challenging.
It is very difficult for us to provide guidance as we do not know the full extent of your injury nor the details of your medical history. It’s important to be cautious with any exercises, especially considering your recent fracture and ongoing bursitis. Generally speaking, gentle exercises and massage can be helpful, but since you're experiencing significant pain, it would be best to proceed with care. You may want to start with lighter exercises and avoid anything that increases your pain.
Regarding walking, it’s often a good idea to minimize activities that cause pain, but completely avoiding movement can also lead to stiffness.. It might be helpful to reduce your walking for now and focus on low-impact activities that don’t aggravate your pain but if you have no choice but to walk offloading by using crutches, walker or cane could be beneficial.
We hope you find some relief soon. 🙌
Could i use a thera gun to do this massage?
Hey Lizdenas! Yes, a theragun would be great to use on the muscles. Just don't use it directly on the knee joint.
Awesome, thanks.
Is a fascia gun OK to use for massage?
Thank you
Hey There! You're welcome! Just in case you're interested, we have an inner knee pain help playlist you might find helpful, too. You can access it here:
"Inner Knee Pain Help"
th-cam.com/play/PLJVIPiFvv1ma8eg9DwBsl5IRgnLdKCcHs.html
We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!
Hello Sir When I kick The Ball My knee Hurt badly Inner side 😕
Hey JFFJFF! Sorry to hear about your inner knee pain :-(
Have you checked out these videos to see if they'll help your knee?
"Inner Knee Pain Help"
th-cam.com/play/PLJVIPiFvv1ma8eg9DwBsl5IRgnLdKCcHs.html
Wow,,Amazing Dr.tnx again for the Big Tips,,take care &GOD BLESS,,fm. Laguna Philipoines,,
Hello sir...Thank you very much for this video...my both knees are swollen for last 35 days...and It's at the same spot you mentioned...I'm taking rest for last 10 days...will my swelling go away?...I have to start running after 10 days...Will I able to run ?
Good information. I am trying …
Thank you Anu Joshi!!! Let us know how it goes trying this out!
Dr David, you are THE BEST!! 👏👏👍👍You and your website are my GO-TO for finding the exact diagnoses and correct exercises for relief and correction for knee issues. Thank you for all of your generous therapeutic guidance!! Again.....THE BEST, THANK YOU!!!!
Hello, I'm having this problem, and physiotherapy didn't help. Sometimes, I'm in pain from the hip down at the back hamstrings to the knee. I've been stretching. I'll try the massage and the bridging
Thank you sir. I can feel the swelling right where you pointed below the knee, but it actually doesn't hurt in that spot but on the back of the knee, let's say inside. Should I do the same exercises?
I have such sore knees I can hardly walk. I think the tight thigh muscles are pulling up the knee caps and causing them to catch. I can feel knots in my thigh muscles but thought it was my imagination. If these exercises work on the pain it will be a miracle! I’ve been in increasing pain for more than 2 years. The exercises are the same as my physio gave me but they weren’t helping while I’m in pain. So happy I found this! I’m praying it works. Thank you for this advice. 62 yr ‘want to be active’ female. Australia.
Hard to find knots with fat legs. Massage helps but it's very painful. I will keep working on this (all points). When the pain gets worse moving at work...no place to do most of this😅.
Does medial pain during terminal extension indicate pes issues or meniscus in your experience? Seems lower than the joint and I can easily palpate the tenderness.... thanks so much for the video
Hey there, in our experience the most common cause is for medial knee pain is a tibial shift. We detail it very well in another video and also show exercises to do to help fix it. Here is a link to that video if you are interested in learning more:
“How To Fix Inner Knee Pain In 2 Minutes”
th-cam.com/video/kFLmU4ZHYV4/w-d-xo.html
@@epmanualphysicaltherapy You rock! Thank you
When having knee flexion, shortening of hamstring, it causes pain on the area of pes anserine bursitis. Is that also a symptom of pes anderine bursitis, or sMCL?
That first frame. 🤣
❤❤❤
Thank you! Please take care. 🧡
Hi, I have been struggling with patellar bursitis for two years. I got tackled hard on artificial grass which damaged the the whole patella. Everytime I do rehab exercises my knee relapses eventually, what exercise should I implement? Detailed answer would be very appreciated. Thank you!
I run most days, from couple of months l can feel pain inside knee when l sit cross-legged, my right leg hurt when l straight my leg when l start walking then its fine,when l touch feel like sore, while running its ok.watching your videos its helpful not sure but to do stop running.please help me
This is years late but my friend was told by multiple doctors that she had pes anserine bursitis, but turns out she had a compressed nerve in her spine. After surgery she was completely pain free after over a year of extreme pain. Something to check out .
I have knee arthritis but developed pain on the inside just under my knee. I took your advice and had quick results. I have no pain in that spot now and just do maintainance massage. Thanks so much! It made a big difference!
idont have a table and getting on the floor and up is to hard (obese even tho I lost 50 pounds so far on this diet)how can I do it sitting or standing, and the knee lifts can I do it at teh sink or counter standing up? the pain flares up after about 20 minutes of hiking and it is very debilatative, but not hurt much during sitting or sleeping, sometimes doesnt hurt at all unless I hike/walk more than a few minutes.
Thank u for this video!! Just 2 weeks after first pain symptoms my pain has gone down a lot with rest and some massages. Should I keep on doing them? It is not flaring up but I’m afraid to return to activity and hurting myself again 😅
I am physical therapy student, your videos give us broad aspect for thinking out of box not just around the problem but in broad way, pls make more videos which are for students propose
Why would the muscle on the top section be hard not knotts ?
Hey Andries! It's probably being over used. Muscles get tense, stiff, painful and knotted when they're over-used. That means there's likely a muscle imbalance and you've got to strengthen the glutes.
My goto guy for quality information. A well informed individual who really helped me.
Show a diagram 😏🙄
I'm going to give this a go as my physio thinks I have this so I have nothing to lose.
When doing the clam shell I feel the exercise more on my injured side which is also my weakest side. Is that to be expected?
I have pain and dark blood vessels coming to surface inner knee but I googled this. I'm sure my problem is different
Hi Dr David
I tore my meniscus while gardening, struggled on before I had knee surgery to trim the edge away, the scan also showed arthritis in that knee, the problem is I can feel a thump on the inside of the knee with every step which has become sore, I will try exercises to strengthen other muscles as I feel my knee is out of line after watching your video, many thanks.
Thank you for sharing.god bless you always 🙏
You're welcome Bibi! May God bless you too!!!
❤😊- I'm 58 years old. I had burning sensation in my right knee. I did what you demonstrate in this video, and it worked. Absolutely amazing. Thanks so much...😅
I have visible blue and red blood vessels on surface in that area. I'm doing some of your recommendations. Are the blood vessels a symptom? Definitely not varicose, never had those.
What if my knee has some throbbing pain at rest sometimes that is totally different than pain with movement?
What about the outside of the knee is about the same spot.
Hey Paul, we've got those videos on the list to be produced later :-)
I never seem to feel any “hard knots” when doing the self massage, but I do feel some sensitive spots, so I work on those.
Hey, @floxendoodle942 sometimes Pes Anserine Bursitis can be mistaken for saphenous nerve irritation.
For this reason you might want to check out this video:
“Inner Knee Pain From The Saphenous Nerve - How To Find And Treat It”
th-cam.com/video/2I4lNRYyWi8/w-d-xo.html
@@epmanualphysicaltherapy Thank you so much for your reply! I’ll check it out!
I fixed mine by resetting the knee. Roll up a thick towel and placed it right in the knee joint then pull in from your ankle (trying to squeeze the towel) to open up the knee joint. 1 year worth of pain instantly gone as it opened up within seconds. Stay off it for a few weeks then slowly strengthen it in the new position. HTH
Thank you for sharing what worked for you @Civci! Glad you were able to find some relief! 🙌🏽
@@epmanualphysicaltherapy top man
One of the best videos thank's alot God bless you
Thank you so much Samuel!!!
This would be much more clearer if the speaker wore shorts so we could see the knee clearly.
Developed this pain after doing leslie sansone walk for a month
Excellent . Thank you so much 🙏
You're welcome SEED SOWING FARMERS!!!
ThankU Sir 🙏
With knots you mean sore spots? How do I know if I find one?
Hi Jordy, great question! Imagine a muscle knot like a small bump or lump in your muscle that feels tense or tight. It's a spot where the muscle seems to be holding onto stress or discomfort. People often use the term "muscle knot" because it feels like a small, knotted area in the muscle. It's like a concentrated point of tension that might cause some discomfort or tightness.
I just wrote a whole comment and don’t know where it went. 😞
Thank you SO much. Really appreciate the health care information.
Any treatment for snapping Pes Syndrome?
OMG I started running and I have this now!
day 5 Uhhggg
Sorry to hear this Tina's CrazyWorld :-(
Let's get it better!!! Be sure to get on glute strengthening!
“Top 5 Glute Muscle Exercises For Knee Pain”
th-cam.com/video/NXdCjT2QtJA/w-d-xo.html
@@epmanualphysicaltherapy Thanks I will..
I guess I thought I was 20 years old lol.
I quit smoking 4 Months ago and started walking 3 miles each day.
Then started running part of the 3 miles.
wasn't the smartest idea.:(
Does using a massage gun in the same areas achieve a similar effect?
is it ok to do these exercises on a bed? or is a firmer surface more desirable?
I find no knots! But I'll try these anyway and hope it works.
Hi Cher, We are so sorry that you are experiencing inner knee pain. We have added a few more links for you below as well:
“Inner knee pain: Why does the inside of my knee hurt? [5 Common Causes]” Chapter on Saphenous Nerve
th-cam.com/video/LKypVkLTAqs/w-d-xo.html
"Inner Knee Pain Help"
th-cam.com/play/PLJVIPiFvv1ma8eg9DwBsl5IRgnLdKCcHs.html
Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not.
We hope this helps! Please keep us posted on your progress 🧡
@@epmanualphysicaltherapy Thanks very much. I have watched the additional videos. I'll keep up with the exercises for the next few weeks and hopefully get rid of the pain.
Ice.....yes or no?
I tried some ice and it helped quite a bit to calm down the inflammation. Also, stretching and using a foam roller on the three muscles to get at the tight spots, or knots as you call them.
Shall i use ice on bursitis? Shall i massage with oil ?
Greetings! Dr I have got your recommended links for my inner knee pain. Thanks for consideration. Regards
Hi Saima, we are so sorry to hear that you've been dealing with inner knee pain! We do hope the links for inner knee pain videos bring you some relief. We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
Quite useful. Thanks 👍
You are very welcome Yogesh! Glad you found this video useful!
Thank you so much for this!!!
You're welcome Jim & Lynn!!!
I’m 72, and ended up with this injury a year ago from walking 10,000 steps a day during Covid. I’ve been through rehab and I’ve had Cortizone injection. And the bursitis still hurts. I’ve been x-rayed and diagnosed. So I’m going to try your program and see how I do. Thank you!
Hey there, we are so sorry to hear that you have been dealing with this bursitis for so long! We are glad you found our video helpful! In case you are struggling to find the link for the knee health program, here it is:
The 28-Day Knee Health & Wellness Boost Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ACL tears, ligament injuries, chondromalacia patella, cartilage problems and other knee conditions.To learn more please click this link:
www.epmanualphysicaltherapy.com/knee-health
In case you are interested in a more in-depth program, here is a link to our knee arthritis recovery program that would be great for you if you also struggle from knee osteoarthritis:
The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Very helpful! Big thanks for this!
Is it okay to do the massage with a massage gun if you do it gentle, or better wirh hands? Would love to hear your opinion.
Again. Thanks for the straightforward video!!
Hey Bror! You are very welcome! :-) And yes! Gentle massages are your best option, if you can manage to have your massage gun in a slower setting, you'll be able to reap the benefits without incurring in potential problems. Hope you have a great day! All the best
Where’s the video link promised about other knee pain noted in this video?
Hi Michelle, You can access them here:
“Could My Inner Knee Pain Be Pes Anserine Bursitis? [Informative Explanation Of Symptoms & Causes]”
th-cam.com/video/QjtP1RVxXIo/w-d-xo.html
"Inner Knee Pain Help"
th-cam.com/play/PLJVIPiFvv1ma8eg9DwBsl5IRgnLdKCcHs.html
@@epmanualphysicaltherapy thank you sooo much! Do you guys do telehealth at all for patients to simply ask questions around a diagnosis? I live outside the US now so it would be cash pay. Thanks for letting me know!
Do you have a video of prepatellar bursitis?
Thank you so much for this video.Really helpful
Would a foam roller work for this?