Knee Bursitis Stretches & Exercises (Pes Anserine, Suprapatellar, Prepatellar, Infrapatellar)
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- เผยแพร่เมื่อ 15 ก.ย. 2024
- "Famous" Physical Therapists Bob Schrupp and Brad Heineck demonstrate Knee Bursitis Stretches & Exercises for Pes Anserine Bursitis, Suprapatellar Bursitis, Prepatellar Bursitis, and Infrapatellar Bursitis.
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![How To Cure Inner Knee Pain Caused By Pes Anserine Bursitis [Easy Self Treatment That Works]](/img/n.gif)
stretches
1. calf stretch with w belt, etc.
2. hamstring stretch w rope etc.
3. quad stretch on stomach w/ rope
4. hip abductor laying down
strength building
5. straight leg raise on your back (opposite leg bent. keep knee straight. hover w/ working leg
6. hip abductor leg raise on side (opposite leg bent. keep foot at 90’ angle)
7. inside hip abductor raise (opposite leg bent. keep foot at 90’ angle)
8. clamshells
Thanks for writing it down.
Thanks
It's so hard to explain knee bursitis to people who've never had it themselves. Everyone has bad advice, based on someone they know who had a meniscus tear or arthritis or some other injury, that is totally unrelated. Thank you for this video.
U are spot on with this comment
It's no more tough to diagnose than other knee injuries tho, and people can only speak on what they've heard of. Of course non professionals won't give you objective, research based advice, that would be silly to expect and it's nice that ppl want to help
Dealing with knee bursitis for a month now. Very painful. Afraid to move it too aggressively. Thanks.
After an ortho doc. diagnosed me with Pes Anserine Bursitis, I wasn't able to get in to PT for two weeks. I was in a lot of pain and it was very frustrating having to wait for some relief. I have arthritis and chronic pain from CRPS. At first I couldn't do the exercises because of the pain. Even anti-inflammatory meds. (ibuprofen, advil, and eventally I tried Meloxicam) weren't helping. The only things that helped me were ice and pain patches. I started doing your exercises, after icing really well first, and eventually they started to help. I think it's important to emphasize getting the pain calmed down before starting the stretches.Thank you so much!!
This is a total SNL skit waiting to happen! I am literally LOL! Aside from that, their information is amazing! Having not been weightlifting at the gym for a year due to COVID-19 has taken its toll on my right knee for sure. Thanks so much for the great information! Au revoir, pes anserine bursitis!
Omg! I’m totally having the same issue. I worked out religiously during quarantine, but stopped bc I got pregnant and BOOM, pes anserine! Good luck on feeling better!
I’ve given birth to 5 children but this pain bought me to tears. I’m so grateful for this information
What a wonderful couple of goofballs.
Everything you show is so very approachable, honest and useful .
Thank you both
You guys rock! Thank you SO MUCH for what you both do.
As a competitive runner I am always looking for prehab exercises (and rehab when needed!).
You are definitely helping lives.
Thank you!! I started getting what I think is bursitis out of nowhere today. Great exercises!
Bob and Brad, thank you that you both are doing a terrific job. I wrote this lot to encourage others because I feel so much better doing these exercises. I have knee bursitis and didn't want to go for physio because of the pandemic so I started doing these exercises twice a day at home (I picked about eight). The exercises start at about 6:25 into the video. The key is to go slowly and not push yourself in the beginning. Two exercises that are really painful to do is with Bob doing the quad stretch (at 8:15), and the one following on his tummy with pulling up the belt. I started slowly with only five times and was able to bend my knee more and do 10 the following day. It got more tolerable each day. Now I am on my third day and already feeling so much improvement. I can already go up and down the stairs. I still have some cracking that's painful with certain movements but I am hoping that will dissipate soon. I wish the exercises were numbered as you go along but I followed it and wrote down the instructions to make it easier. Thanks again guys!
How has it helped?
?
These exercises have helped me immensely in treating my pes anserine bursitis. I had ankle surgery in August and wasn’t full weight bearing for 3 months, and once I started walking again I had a lot of pain in my knee. I found this video and started doing the stretches and exercises every day. And I have gone from feeling pain almost all day to almost being pain free-all in two weeks. The exercises don’t take long and are very effective (at least for me). The clam shell tuna Bob does sitting up (the last stretch) is the one I find the most effective, but they are all very good. Love these videos and am very thankful for Bob and Brad!
Idiots
They start demonstrating the stretches around 6:20
holy crap what the hell do they do for 6 minutes before that jack themselves off on camera?
@@darrinsiberia yeah, how dare they indulge themselves prior to dishing out free, professional, healing techniques. Bastards. 😜✌🏽
Thanks for drawing on your leg- very helpful to really understand the different types!
Thank you very much for making this. I have had pes anserine pain and this is extremely helpful.
Looking good boys. Been waiting for some knee things.
Y'all are the best on TH-cam plain and simple. Lol
I'm sure I have minor inflammation on the inside of my knee from training. How long does it usually take to recover before I can start running etc?
I walk about 5 mi/day..briskly. Out of nowhere my knee started hurting. This time 🙄, it seems to be prepatellar bursitis. Your videos are so helpful!! Ty!! Hopefully, I'm on the road to recovery!
Hilarious and informative! Thanks for the detailed instructions. You guys should take your show on the road😂
Bob and Brad thank you. I'm starting these exercises andcstretches now.
Thanks for the videos and you guys are hilarious!
You are welcome! Thanks :)
Doing butt kicks or quad stretches (like 8:30 but standing up) really hurt that pes muscle area and my knee feels real stiff to get full range of motion. I hope these exercises will help. Thank you! 👍🏾
This was really helpful! Thank you
Always excellent advice thank you two guys a lot. God bless
I hope this channel is still active cuz this is gold
Thank you, Simple excercises, for simple person😊😊You have helped me in many excercises I thank you💐💐
The position you are discussing has several names. Here they are!
Dancer: “First position, turned out seated”
Yogi: “bound angle/badha konasana”
Athlete: “sit on the floor bottoms of feet together” 🤣
thanks so much you two! 💕 the vids!
😍🔥👏🏻🙏
I think it's also called the cobbler in yoga
Idiots
I get lots of good info form you two gentlemen. Thanks...
Dr Bob and Brad, I just had a steroid injection into two of bursa on the knee (the goose foot one). How long do you think I should wait before I begin back my physio? I don't feel the relief that my doctor spoke about yet. He said within hours I could see it. But not so much yet - walking, getting up from a chair and standing still hurts. Should I just rest and ice it as much as I can and then restart my physio? Also my doctor recommended swimming and paddling on a stationary bike? What do you think? Hope to hear everyone's comments and advice.
I have been having bursitis for about 11 months. Just got the shots yesterday.
God bless.
From: Molly, 25, Malaysia
Thank you this is really helpful. I fell off a wall and had to have my knee glued, I’m a runner, I did rest for 5 weeks then started back running and now 5 months on I’ve been told I have bursitis; I’ve probably not helped it by running so now I need to rest it. This really helps, thank you 🙏
Hi, i have been watching your videos on Pes Anserine Bursitis that’s what my Dr said I had and now that pain is gone but now the pain is very different as if I have a price of cartilage under my knee and it’s as if it moves around. It’s when I walk that I feel as if it moves around and the pain is sharp. Please let me know if there’s a remedy for this pain that is attributed to walking around. Thanks in advance.
I really appreciate your videos you guys are the best.
You two are the best, Thanks for ALL you teach🤩
You just give the best advice out there. Love how straight forward and simple the instructions are.
THANK to the both of YOU
I got mine from playing lots of basketball, i hope the stretches will help
Thank you, I’ll give it a try or two!
I truely appreciate everything you show us!
Thank you bob and bret today I had pain in my knee and I did the exersize now I nearly don't have no pain thanks
Great video, can you please do one for elbow bursitis.
Hi you people are really amazing actually my mom is suffering from this from past 1yr we are started this stretches from today hope she will get the best result.. thank you is there any way to consult you people?
Thanks for this. I’m doing the exercises and it’s helping. What’s your opinion on doing cardio with knee bursitis? Stationary bike and swimming okay?
This may be what I was looking for.
Appreciate you guys. You're awesome!
Thanks! Love you guys!
I am pretty sure these are the same strengthening exercises that you would do for osteoporosis in the hips.
And do you do the stretches and exercises even if the knee (pes anserine) hurts while doing them ?
Do ithave permanent recovery ?
I have hoffas syndrome and some of these exercises are what my PT told me to do as well
Gosh gee you guys put so much into making these great videos that I wish all the background yapping would be erased. Found it hard to understand you at times because of it. I’m old and hearing not the best. But I did watch it. Thank you both.
Loved the video really good advice. I coach gymnastics to kids aged 2 till 17 and I recently developed pes anserine bursitis in the same leg I recently tore a calf muscle and have sciatica in.... can that be the reason i have developed the pes anserine bursitis or is it just due to my job?
Thank you.
You are welcome!
Thank you so much!
Are there any supplements you recommend for bursitis ? Also will it heal on its own, is there an average amount of time it takes to heal?
Thx
Thanks for the info gents. I took a blow to the inside of my left knee a few months back doing Brazilian Jiu Jitsu. It's a form of wrestling with lots of use of the legs and clamping arms, legs and necks with knees is a big part of it. I have a floating lump in the area of the Pes Anserine bursa. Not entirely sure if the lump is the bursa per se or a new appendage cause by the trauma. I didn't take it very seriously but it hasn't cleared and keeps flaring up. It can be very tender but sometimes the lump is there with no pain. The jiu jitsu actually means my legs are very strong because we make all the movements you showed. I find I have to use massage balls to work all the hip and glute muscles or they become quite sore. I just started icing and it looks like I will need to take some time off. I couldn't go to jiu jitsu for a week and the lump was shrinking so a rest cure looks like what I have to do.
I am thinking about cycling on the basis that is is light load and will stimulate blood flow around the knee. Just wondering if you have an opinion on that?
Thanks again guys.
I had a bursitis due to hitting my knee hard on something ... the doc told me riding a bike was great for it. It took time but I was over it. Now I slammed my knee into an open door again ; the skinny part of the door . Ouch feel like it’s back again . 2 year old video - but hey!
Thank you for this video. i showed it to my mom so she's now going to do the exercises.
uhmmm what happened to the 'self diagnosis at home" part?
If you rupture your bursa on your knee from falling on concrete, with a lot of swelling and bruising - with already having bad arthritis.. and months later there is pain, numbness and lumps right under the skin of the knee from the bursa, does it usually ever heal completely? Does it cause arthritis to get worse? Please help me with advice.. I have already seen a family doctor, neurologist and orthopedic surgeon and it really didn’t help.
I had a knee replacement Nov 1, 2021. It is Feb 12, 2022 and I have quite a bit of swelling (with associated pain) above, below and on the lateral side of the knee cap. I am suspecting bursitis as I have very good flex and extension (130 and .5 degrees respectively) and no other symptoms.
Does it heal completely naturally?
Thank you for the great information. What should be the cadence for stretching ? And the cadence for the strength exercises? Basically how often do we do those?
You both look great and are very likeable and valuable too!
you guys are so funny, and i learn a lot today!
Are these meant to be done every day?
What about exercise for bursitis behind knee?
Hello. If you had a knee replacement, hould you take antibiotics every time you have dental work? I heard yes but was also told only take them the first two years after the replacement. Thanks
M VA follow the American Heart Assoc guidelines. They change periodically. But yes it’s common to take premed before a dental cleaning or anytime there’s a need to go subgingivally
Got one of these after breaking my tibia and had an IM nail put in the. GP have antibiotics.
You Guys Always Make me Laugh.
Seriously the Best......
Any guide regarding knee effusion treatment please?
If I can easily do 30 reps of these exercises, are they really doing anything for me? Doesn't that imply the strength is already there?
A y advice for pain on back of keeping after meniscus repair.?
Hello Bob and Brad, I'm suffering from medial meniscus tear and pes anserine bursitis. Your excercises helped me very much, i do, however , stil have pain in my knee as well as difficulty flexing it while hip is extended or internally rotated. What exercises do you suggest to do in order to improve it? Sincerely, Nadya
Thank you! Thank you! Thank you!
Lmao you guys are awesome
Got a chuckle and learned something
Stretches start at min 6:15
Fellas, why do you recommend a bent knee groin stretch? Gracilis crosses the knee, so shouldn't one do a straight knee groin stretch?
I have PES bursitis from wrestling, i took 3 months off and after one day back and no impact, just kneeling, i feel it again. Will the strengthening the muscles help prevent re-injury?
Nice video and all, but I've got a swollen knee with hurts if I fold it, I can't see myself doing these stretches without being in a considerable amount of pain. What do I do? :/
Ay what ended up happening?
Too funny. You guys make me laugh. Loving your work 😁👏❤
Question, whenever I do the hip abductor exercise my hips pop. Is this normal?
Mine do too, but my hips are hypermobile
Curious, could poor heel arch support or type of shoe cause the pes anserine bursitis? I have not had pain until getting a new pair of shoes and then walking /hiking 14 miles only to develop this pain. Also interesting enough, I also wearout my shoes soles on the outside edges always and I am a bit knee knocked is what I call it, twisted knees, when my feet are angled out especially the right knee my knees look straight, when right foot is turned straight forward, my right knee is turned in. I think this new shoe exacerbated this to where it eventually caused pain. I also notice I "lock" my knees alot when standing.I ice sometimes, wear a cloth knee "brace" and have started your exercises. Thank you for the video; I hope it helps so I can begin more rigorous activity again.
Thank dv
.tu. thanks again
Vu
Doing these with knee bursitis impossible for me
Could it be triggered by a spinal (attached) muscle or hip muscle OR opposite shoulder/neck tightness that may be pulling diagonally across via the spine muscle to the opposite hip? And if yes how can that be tested or how would one know the root cause so treatment can be properly designed?
Please advise on hip Bursitis
Check out this link Shobha: th-cam.com/users/results?search_query=bob+and+brad+hip+Bursitis
Hi! Would you still recommend these to a chronic suprapatellar bursitis?
When Bob did the hip abductor in the frog position that would be so painful for me My tendon on the right leg is too tight... of course my right hip is severely damaged from arthritis, What can I do?
Can hip problems cause this too??
Recently had sciatic pain after that I feels a knee bones hitting together sensation on right knee whenever I walked faster with any footwear with even a small heel , if walk in flat foot ware or bare foot no difficulty, can u plz tell why this was happen
You two reminds me of Bert & Ernie...
sutanto ramli iii
I thought I had bursitis but the lump on my knee is on the outer left kneecap (opposite the goose foot bursa). Any idea what it could be? It occurs most often while hiking downhill, but it has also flared up while biking and working out. Thanks in advance!
Did you ever find out what you have because that’s exactly what I’m going through
Is this possible to be caused by a bad sprain? I have a confirmed MCL partial tear and meniscus tear. Other ligaments are intact. Over 4 weeks later I'm still very swollen just below the knee cap. I have had a history of patella tendonopathy. Weird thing is the swelling feels quite solid and not tender
Love from india
Can tendonitis be cured?
Wyte Rook go get a steroid injection by a Dr. "Itis" means swelling.But you should try these exercises first.
Yes
Ive had a really bad prepatellar bursitis and the worst thing i could have done is to flex my knee to irritate it more. your exercises would make it worse. I like watching your videos as i learn some stuff but i will also be careful not to apply everything you preach. thanks for doing it though
how did you solve your prepatellar bursitis ?
Yes I want to know as well how you resolved it.
Golden
Those exercises should be slower and more controlled, to get the best benefit
i was told i have bursitis but is it normal for my knee to bend inwards when walking?
Cutie patooties.....thanks gonna try these for my self diagnoses goose foot bursitis.
Hey Guys, can you get bursitis behind the knee?
Hi. Thank you so much. I learnt a lots of things from your video. I'm doing practice for Tata Mumbai Marathon. But suddenly in last 15-17 days I observed If I put a Palm or fingers on the side of the knee I feel a noise during leg folding. It's very painful when I do it after running 10-12 kilometre. Normally it's fine. When I start to run after reached 10-12 kilometre I can't run run. It's happening last few days, never happened in my life like this. Even I did 30-32 kilometre . What should I do ? Only left 9 days for marathon.
Make sure you have the right shoes.
Infrapattellar bursites ..small bump below the both kneecap very hard pain 😪😪... X-ray shows small inflammation between the bone and muscles of the knee how to cure it🙂..still im struggling with it
Any luck? I'm dealing with the same thing
Should I do these while my knee is hurting from it’s bursitis ❓
Exactly my question. I can't bend the knee well as it is and the swelling is limiting my range of motion. Not sure how this helps relive the injury.
@@aaronbolden2081 plz use ice 15-20 minutes along with over the counter pain relievers such as Ibuprofen. good luck
@@bilquessultana442 thank you for the reply. Will do.
@@aaronbolden2081 Did the ice help you with your bursitis? I've started taking ibuprofen and wanted to know what to supplement it with.
@@gianlucacastro5281 it did to an extent, but if the knee is really inflamed as mine was it is going to take a lot of time for it to be comfortable enough to bend. I ultimately had to get an MRI to find out exactly what was going on with the soft tissue in that area. Numbed it but didn't help swelling very much in my case. This needed time and rehab stretching etc.