Buy a printable worksheet with the Pes Anserine Stretches & Exercises in this video here: www.askdoctorjo.com/pes-anserine-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzfaq.info*

This WORKS! After ONE time, my knee pain was gone. I am so glad I found you. I am able to walk again.

Been 3 weeks now and I'm starting to walk again. Didnt know stiff muscles could cripple you literally. Have a blessed life Dr. Jo

I had very bad knee pain for three weeks with no known injury. After doing the stretches and exercises one time, my knee improved. Since the first time, I have done them every other day three more times. My knee feels almost healed. Thank you so much Doctor Jo!

I over-ran myself into knee pain that was difficult to localize for a couple weeks. Tried stretching and found some information that pointed me in the direction of my quads, hams, IT muscle, and especially my glutes being weak and needing stretching with strengthening. After a running hiatus, the pain was able to be localized to precisely where the pes anserinus bursa is located. This made sense since this area involved the neglected muscles that involved this point. Thank you so much for this information as It definitely has helped me focus on recovery and general strengthening as I needed!

Hey Doctor Jo, just wanted to check in after a week of doing all your stretches and strengthening exercises for a week and say THANK YOU! It’s the most improvement I have felt in the past 7 weeks 😩 Thanks for making a difference.

Thank you Dr Jo I feel so encouraged to heal my bursitis in both knees!

Dear Doctor Jo. I have had Pes Anserine Bursitis for 4 months. I am so grateful to you for your kind video of exercises to help relieve the pain. For the first time I am pain free thanks to you.. I also ice the bursitis twice a day for 15 minutes. Thank you for helping everyone. Kindest regards. Ian Tomlinson U.K.

This really help me alot, feel a lot better after a few session of your exercises. Thanks Dr.Jo . May god bless you always ❤️

Love th green lantern socks. This video is totally on point to deal with pes anserine!

God bless you for making this video. I've had horrible left inner knee pain for about a week now. I did everything you said in this video and my pain has reduced drastically! I'll keep doing the stretches and exercises as needed. Thank you Dr. Jo! 😁

this is what I needed. starting hot yoga and trying to keep up with younger folks despite tight hamstrings and quads has resulted in what I believe is knee bursitis. Look forward to some self care and recovery

Thank you DoctorJo. I am a family medicine doc and have been using your videos for my patients while providing telemedicine visits. Really helpful.

Thank you - I've just been informed that this is what I have. So grateful to you for posting this video with such clear explanations and guidance. May good things come your way, always

Thank youuuuuuuu Dr Jo! You're miraculously fabulous ✨️✨️ I followed your instructions and I'm almost pain free ❤️❤️ I've been following you forever!! You're the best AND MY FAV EVER 💗💗💗💗💗💗

Dr.. Jo....ive put this routine in place for three days. Your delivery, casual/clear descriptions are ideal for my personality. The absence or smultsie comedy or advertising is greatly appreciated. You are helping strangers. 🙇‍♂️

Ditto to the below comment! This instruction addresses my issue exactly! And Dr. Jo has a wonderful way of explaining how to perform them. Thank you!!

Hi Dr Jo Thank you for these exercises, they really do work. My knees feel much better after only two sessions of the exercises. I managed to get bursitis in both knees and was hoobling around until you set me on the right path. Thanks again. Best regards Andrew

Thanks Dr. Joe. Still the most informative content on KZfaq.

Amazing video Dr. I have healed from my goosefoot injury following the exercises and stretches you have shown on this video

Thanks a million Doctor Jo. Have been carrying this medical knee pain for 1/2 a year and go tru distressing pain after tennis matches. Thought you should know these exercises have are fast removing the pain and discomfort. You are an angel Doctor Jo.

Reading all the comments made up my mind.. I will do these exercise starting today. I am suffering knee pain last week from jumping rope. I will send you an update! Thank you!!!

Thank you Doctor Jo, these exercises really helped me...

These exercises have helped my knee so much!!! Thanks Dr!!!❤

Wow.. being struggling for weeks and in 2 days of intense stretching my leg is coming back stronger than ever. Thanks for sharing this great info!

Oh wow, these stretches and exercises are excellent, I’m 65 yo and my knees become swollen and painful exactly where she describes with just a bit of walking or biking. This morning are much better. The stretches! Immediate relief, thank you.

So grateful you posted these! Thanks!

This is just what I needed, and you have a great way of explaining the exercises. Thank you so much, doc.

Thank you so much Dr. Jo for your exercises they have helped my knee bursitis tremendously. I do not like to take a lot of medications for pain so exercise is my go to cure. I do Yoga, but your exercises have helping more.

Thank you, Dr. Jo. Your stretches and exercises are super helpful.

You are absolutely awesome. Your videos are golden as well how your explain. The Pes Anserine is what I have right now. I’m training for a marathon and this thing is there every day bothering me like mosquitoes in my ears. The Weird thing is that it hurts more when I walk that when I am running. I started doing the stretches and is amazing how the pain diminished. Usually I don’t stretch at all or just a little. Now stretching is like another workout. Thank so much for your time.

Hi from Poland Great and very helpful exercises. 👍👍

Day one down....Gonna keep at it for weeks to come. Thank you for the good start.

Dr Jo is great, fantastic stretches as always

Thank you so much for this video. I started running again after a 10 year break and 50 additional pounds. It’s been a slow process feeling so much better. As I have progressed over the last 4 months I have experienced this pain in my left knee. Today was the first day I stretched and wow I can walk better. Still icing and taking it easy. Thank you so much very easy to understand and follow.

Thanks Doctor Jo. I´m starting today this routine, this look great (I haven´t seen this stretches in another site). I´ll tell you how it goes.

Hello, In the video you discussed how to exercise the affected knee but should I do the exercises on both sides for balance? Thanks you for your help!

Thanks so much doctor Jo, I have just developed bursitis for the first time, don't know how I did it. Too much gardening perhaps😂, what do I expect at the age of 75. Being doing your exercises for three days can't believe the difference. Will continue them until better. Have a spinal fusion which has left me with chronic sciatica perhaps your exercises will help with that as well given time. Thanks again from sunny England sue

Hi Dr Jo Thanks for sharing this wonderful explanation with everyone of us. Keep doing the great work.

Thank you for your vid. I have pez anserine bursitis and will try this before I got for the injection.

Exactly what I needed . Thanks so much Dr.Jo

Glad I found you. Started your exercises today. Was wondering if going for walks may aggravate my knee pain?

I couldn't sleep at night because of the pain of Pes anserine bursitis, however your video really helped and reduce most of the pain, thank you!

Slammed into field turf playing soccer 2.5 weeks ago and my knee got all crazy inflamed on the inside in this area. It had healed up almost entirely so I was just playing with my friends this evening. We got halfway through our 90 minutes when I slipped over and touched my knee to the turf only gently, but it there was a big ball of inflammation within 90 seconds. Apparently this is a chronic thing that I need to work on!! Thanks for the exercises!

Should a warm up be done before stretches? And if so what kind of warm up can be done while experiencing pain from bursitis? Thank you!

Thanks!

Thanks Doc. This is wonderful! Have a great day!

Will this relieve pain? Or is it more to prevent?

Back to the basics! Thanks for this video

I think I have Pes Anserine Bursitis. Extremely painful when driving. Comes on without any logical reason and goes away the same. I've had three occurrences over the last few months. Can't explain how painful it is.

Hi Dr. Jo, thanks so much for these exercises. Should I use cold compresses to relieve the pain?

I've been battling mine for over a year, but kept running, once I found that I would not longer feel it past mile 1. Now I can't run for the past 4-5 months. It seems all I need to do is sit for extended periods or rest my leg on the knee to irritate it. I thought rest would do it...eventually. I mean as a runner it was devestating enough to be down 3 days, but numerous attempts to come back only led in worsening which turned into a week, two weeks, three...and now we're entering bi-yearly. Granted I did other things for awhile, to try to maintain some fitness. But the thing that really put the nail in the coffin were squats and leg extensions, so I had to stop doing any leg fitness all together. I'm convinced it won't go away...at this point. I also had IT band syndrome on the opposite leg and that seemed the worse of the two...up until my IT band recently healed and now I just struggle trying to not irritate the bursa walking too much at work, or sitting on our shop stools...which it really hates. My burisitis seems linked to my adductor inflammation that's still a little tender in both legs to this day, because if I walk and follow the inner knee location upbmy leg and push deep, I can feel the adductor discomfort all the way up to my pelvis.

Thanks for sharing these exercises but one question... Some other people recommend resting for a couple of weeks so I'm not sure whether to rest or do these exercises. What do you recommend?

Thank You .

Dr Joe, I subscribed to your channel because I tried this exercises and really worked. The bursitis on my knee felt relieved after a week of 5 x week sessions. I have another problem now. I fell on my knees(I didn’t see a step) and now I can’t bend my left knee, it hurts after walking too much and it pops sometimes.What exercises should I do?

Thank you this worked so well!

Hello Doctor, I have pain on left knee from inside. I feel it when I cross my legs and sit or squat

Thank you ❤

love the green lantern socks.

Thank you for this explanation.

Love your channel❤

Excellent video, I have a client dealing with PAN and we are using this as reference! Thanks!

Can this bursitis condition cause a repeatable clicking/popping sound every time I bend and straighten the loaded knee while i'm standing? I can actually feel with my fingers something flipping/moving in the medial area at the same time.

I'm confused. Gracilis is one of the muscles that joins at the Pes Anserinus. It crosses the knee (and the hip). So, it seems to me that a straight knee groin stretch would be important, not a bent knee groin stretch. Thanks for your reply.

Yeah, this works. Thanks doc❤

Thank you so much for this information.

Hi Dr. Jo. Thank you for taking the time to put this very helpful video together. I was wondering if you had these of exercises as list, so that I can refer to them

Thanks doctor

doctor jo, the same exercises will help someone with pes anserine tendonitis? i know inflammation of bursa and inflammation of a tendon is a different thing but does those stretches and exercises help both?

Thank you, Thank you, Thank you!!!

Thanks so much for the great video!

Very useful !

Your exercises are helping me, I started doing the ones indicated for chondromalacia and now these. Thanks. I want to know if they should be done daily or how many times per week? Ps. Saludos desde Perú :)

Thank you very much for the video!

I'm in UAE and got it in my knee because I played cricket after years and that too without a warmup. It's giving me a hard time since two weeks. Taking anti inflammatory but it's not helping with relieving my pain. Kindly suggest something that could at least reduce the pain

Thank u Dr Joe helped to correct it 😀😀

Can i do a regressed version of the Copenhaguen plank because i feel like isometrics work best for me when i have a tendon problem of some kind. Will a regressed version of Copenhaguen isos paired with all the other streches and exercises be helpful. Thank you PS: love your content Dr.JO!

I didn't know glutes were involved with the knee. Can you do any videos for general all over body deconditioned situation? And for glutes-bum. I've been ill for 3 years and it led to a fall and knee issues. I gave up almost. Want to feel better and more conditioned and stronger again. My vestibular illness makes it hard for me to walk anymore.

Can we start with the exercises and make the stretching after or it has to be in the order you do in the video? Thanks a lot

Brilliant thanks so much

Thanks Dr Jo

Hi Doctor Jo, I’m pretty sure I have this bursitis and was wondering what the average duration is to fully recover? Thank you for this helpful video btw! (:

Thank you.

great video thanks!

I think I have this, but it doesn’t really hurt that much. Just feels a little stiff and uncomfortable. It started a couple days ago and hasn’t gotten worse, And I think it has improved. I will do these, to see if it helps but do you know how long it might take to get back to normal? It seems extremely minor

Thank you dr

Should I be doing these exercises even though my knee is really painful and the stretching feels like its doing more harm than good ?

I’m feeling pain a little higher than where you showed us. Is there a different stretch or should I do those

New Subscriber! ThankYou you for sharing 🧘‍♀️

I subscribed previously. the belt buckle is a good choice. Will try it and exactly what the problem is. hamstring because the muscle interesting.

Mam I'm suffering from knee pain for past 2 years my doctor operated meniscectomy on my left knee it's been over 5 months and I still feel intense pain in my knee and I gone through my medical reports as I'm a medical student myself there I found out that have bursae later I googled it and found out I have pes anserine bursitis which I have the pain in exact location of the knee followed by Google I'm very depressed mam I hope this lights up my life a little bit🙂🙂

Thanks

Great video

Dr Jo…thank you for your guidance with these exercises. When one is starting out with “knee” bursitis, would you have that person do all of these exercises in a session or maybe start out with just a few. If just a few, which ones would you advise to start with. I am a subscriber. 👌

Doctor, if the leg raises gives you pain inside the knee at the spot then what? Still we have to do it ?

The butterfly one causes the sharpest pain in the PA area for me

Mam I have this pain after 2 months of acl surgery 😳please tell whats problem?

Hello Dr Jo, Can I do these stretching exercise even my knee is swelling in pain?

Thank you! My knee is swollen and I'm pretty sure it is bursitis. I am thinking mayb pes ansernine because of an egg of swelling on the inner side of the knee just to the lower side of the kneecap, but there is also a big swollen area on top. Is it possible to have bursitis in more than one area? It is very tight and stiff from the swelling. I will see if these exercises will help. Thank you for posting them.

Hello dr jo I'm suffering from inner knee pain from last 6 days because of an injury while playing football, what to do Please help me