That’s awesome! Glad the video was helpful!

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

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

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

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

That’s great to hear!

Glad it was helpful!

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

I'm glad the video was helpful!

You’re welcome!

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

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

You’re welcome!

You’re welcome!

Glad you enjoyed it

Glad it was helpful!

You're welcome

I’m glad the video was helpful.

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

You’re welcome!

Most welcome

How has things worked out so far?

No problem

Thank you 🙏

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

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

I hope the exercises offer you some pain relief!

You’re welcome!

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

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

Thank you 🙏

You're welcome!

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

So glad the exercises were helpful to you!

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.

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.

I am planning to look into translating my video soon.

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

How’d it go?

Same

Time for update

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!!!

@@alkasuman9956 thx mate

Lookup knees over toes guy, and work from the beginning

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

@@RehabScience thank you

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.

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

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

@Rehab Science hyperextension injury.

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

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

@@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.

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

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.

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

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

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.

@@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?

@@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.

Yes, it can be in some cases.

Reply please

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.

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

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.

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

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.

@@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.

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.

​@@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?

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.

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

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.

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

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