Knee (Pes Anserine) Bursitis: Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to do the exercises
Heel slide
slide 1 of 3, Heel slide,
- Lie on your back with your affected leg straight. Bend your other leg.
- Slowly bend your affected leg by raising your knee up while sliding your foot toward you. Bend your knee as much as you can.
- Hold for about 6 seconds. Then slowly slide your foot away, lowering your leg back down.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Quad set
slide 2 of 3, Quad set,
- Sit or lie down on a firm surface or the floor with your affected leg straight. Place a small, rolled-up towel under your knee.
- Tighten the thigh muscles of your straight leg by pressing the back of your knee down into the towel.
- Hold for about 6 seconds, then rest.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Hip flexion (lying down, leg straight)
slide 3 of 3, Hip flexion (lying down, leg straight),
- Lie on your back with your affected leg straight. You can bend your other leg, if that feels more comfortable.
- Tighten the thigh muscles in your affected leg by pressing the back of your knee down. Hold your knee straight.
- Keeping the thigh muscles tight and your leg straight, lift your affected leg up so that your heel is about 30 centimetres (12 inches) off the floor. Hold for about 6 seconds, then lower slowly.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: July 17, 2023
Author: Healthwise Staff
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All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
