Pes Anserine (Knee) Bursitis Rehabilitation Exercises
You can stretch your leg right away by doing the first 3
exercises. Start strengthening your leg by doing the last
4 exercises.
- Hamstring stretch on wall: Lie on your back with your
buttocks close to a doorway, and extend your legs
straight out in front of you along the floor. Raise the
injured leg and rest it against the wall next to the
door frame. Your other leg should extend through the
doorway. You should feel a stretch in the back of your
thigh. Hold this position for 15 to 30 seconds. Repeat
3 times.
- Standing calf stretch: Facing a wall, put your
hands against the wall at about eye level. Keep the
injured leg back, the uninjured leg forward, and the
heel of your injured leg on the floor. Turn your
injured foot slightly inward (as if you were
pigeon-toed) as you slowly lean into the wall until you feel a
stretch in the back of your calf. Hold for 15 to 30 seconds.
Repeat 3 times. Do this exercise several times each day.
- Quadriceps stretch: Stand an arm's length away from
the wall, facing straight ahead. Brace yourself by
keeping the hand on the uninjured side against the wall.
With your other hand, grasp the ankle of the injured leg
and pull your heel toward your buttocks. Don't arch or
twist your back and keep your knees together. Hold this
stretch for 15 to 30 seconds. Repeat 3 times.
- Hip adductor stretch: Lie on your back, bend your
knees, and put your feet flat on the floor. Gently
spread your knees apart, stretching the muscles on the
inside of your thigh. Hold this for 15 to 30 seconds.
Repeat 3 times.
- Quadriceps isometrics: Sitting on the floor with
your injured leg straight and your other leg bent, press
the back of your knee into the floor by tightening the
muscles on the top of your thigh. Hold this position 10
seconds. Relax. Do 3 sets of 10.
- Hamstring isometrics: Sitting on the floor with the
injured leg slightly bent, dig the heel of your injured
leg into the floor and tighten up the back of your thigh
muscles. Hold this position for 5 seconds. Do 3 sets
of 10.
- Heel slide: Sit on a firm surface with your legs
straight in front of you. Slowly slide the heel of your
injured leg toward your buttock by pulling your knee to
your chest as you slide. Return to the starting
position. Do 3 sets of 10.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.