Pes Anserine Bursitis | Causes & Treatments

Heard of Pes Anserine Bursitis? In this episode we talk about what exactly that is & how you may be able to help that #kneepain
0:26 - Intro
0:43 - Where & What is the Pes Anserine?
2:46 - How to know if you have Pes Anserine Bursitis
3:32 - What may cause Pes Anserine Bursitis?
5:31 - How to help
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[@jfisher2370]

Age 56 I was trying to complete an Air Force career. Even at that age a military member must pass the 1.5 mile run test. However, a running injury forced me from running & took 3 yrs to pin down & 2 surgeries/recovery time to fully fix. After 3+ yrs I was cleared for running & was expected to test again. But I experienced horrible pain in both knees that almost caused me inability to walk let alone run a timed 1.5 miles! (Now studying it, I think it was Pes Anserine) I had 2 MRIs show no knee structure problems. An Ortho Dr just wanted to inject my knees with Corticosteroids. I said, "no way. I don't want pain masking while the knee just implodes!" Eventually the Air Force sent me to an excellent Sports Phy therapist. He immediately diagnosed that after 3+ yrs not running, my knee pain was soft tissue related & caused by weak hamstrings & quads. 3X a week I did PT on the knees (massage, TENS, LLLT) followed immediately by strength training on hams & quads wearing BFR bands & doing weights & elastic bands. After few months I was able to run without pain & finish out to retire from my USAF career. Today at 60 yrs, I am still running & back up to 5K.

[@docjenfit]

That is amazing! Thanks so much for sharing! Glad you found a great therapist and they got you on a great plan!

[@neilboyd904]

I had ultrasound guided cortisone injections which didn’t help at all. And cost a fortune. I put an ice wrap on the area a few times a day and use a good knee support sleeve and this really helps. But I can see there are some exercises that could be beneficial too

[@docjenfit]

Yeah those could definitely help with pain! Maybe some of these exercises could help long term with the symptom!

[@neilboyd904]

@@docjenfit Thank you Dr Jen

[@probitionate]

I'm a 61-year old in great shape. I used to trail run as part of my fitness regimen. Not a lot, maybe once a week in combination with C2 rowing, stairs, resistance work, and yoga. And then about two+ years ago, I developed this knee pain as you've described it, which didn't prevent me from doing squat thrusters, et cetera, but made running a non-pleasurable activity. So I stopped. At one point, I tried to address it via some research here on KZbin, but I ultimately just shifted my attention to 'making adjustments'. I feel it most when out walking. Just about all the time. Thrown into the mix are hip and pelvis issues; I've developed noticeable pigeon-toed, bow-legged traits...and my gait has changed markedly. As well, my range of motion in terms of splaying my legs when sitting up on the floor has decreased a little scarily. I know I need to be assessed, and I know it all goes beyond possible pes anserine issues, but I couldn't resist watching your video, which I enjoyed, and found it nicely instructive. (Not looking for a diagnosis here, just yammering on... LOL)

[@docjenfit]

We totally understand. You're welcome to check out any of our other videos for some help as well & appreciate you stopping by!

[@diver4life79]

kzbin.info/www/bejne/nIi2Y4mdmM2EoZI

[@irenejoubert]

Wow, my inner knee weakness is gone. Thank so much.

[@docjenfit]

Wow, this is so great to hear! So glad this helped you!

[@koofdome]

It's not due to muscular imbalances? This can almost be directly to tight hamstrings and poor range of motion in the hips. There needs to be strength condition coaches that explain the importance of having strong hips and calves, hamstrings, glutes.

[@docjenfit]

Muscular imbalances can definitely result in some of the pressure put in this area. I believe we address this to some extent in the whole podcast audio. This KZbin video is just a portion of the entire thing. www.docjenfit.com/podcast/episode116/

[@nicolemaskey9443]

You guys are great! Love your content ☺️ Congratulations on getting married! 🤗

[@docjenfit]

Thank you, we're glad you're enjoying the videos!

[@demzre]

I’ve heard sitting too long may cause this too. True?

[@docjenfit]

If it tightens up the hamstrings and adductors and you're not doing mobility, then yes!

[@chelso1649]

Im experiencing this now. Every now and then I would get this pain. However; I just started running a lot more and wow. Talk about painful. It is funny cause I am flatfoot but ALSO I stand with my legs super hyperextended. I find that when when I’m standing (which is always hyper extended) the pes anserine is where all my weight falls on. So when I started running it like started hurting wayyy more. I tried standing with my knees a little bent now, but it hurts so much to even bend my knees a little.

[@docjenfit]

Knees can be tough because we need to get them to calm down before we build up the resilience! Definitely try these things out! We also have a knee program you could check out at jen.health

[@fictionlove07]

Hello. I was also diagnosed with Pes Anserine Bursitis on my right knee. Any exericises I should avoid so I don't put a strain on the specific knee? Also I saw walking helps a lot and what diet would you recommend to strengthen joints and so on?

[@docjenfit]

We talk a bit about the exercises to do and avoid and to use in this video! For diet, anything anti-inflammatory related would be supportive!

[@elainealexander7098]

I have knee osteoarthritis and went hiking. On the way down the mountain with trekking poles, I felt pain no matter how careful I went down I have this bursitis. I am slightly obese according to my BMI and trying desperately to lose weight. What to do? I love hiking!

[@docjenfit]

Hi Elaine, you might benefit from our Knee OA episode. Let us know if it helps. kzbin.info/www/bejne/fpLPaaeroK-LmdE

[@visionsmagazineonlin]

Does resting the leg on a wedge pillow during sleep help. The pain feels like sandbags are tied to my legs. I am also have osteo. Bone spurs, over pronated flat foot, hyper mobile knees n extra weight. Im age 57. Muscle relaxers help BUT on work days I suffer because I cannot work a 12 hr shift with how tired muscle relaxers make me. Magnesium cream helps some but it wears off.

[@docjenfit]

Honestly if putting a pillow under your leg to sleep feels like it helps for you then I would go for it!

[@quincymarquis-brown5803]

Started doing some reverse nordics and felt this pain on the inner knee I’ve never felt before. So weird it only really hurts on palpitation.

[@docjenfit]

Hmm depends on where the pain is but it could be a lot of different things. Hope you can explore what that might be a bit more!

[@FlexinRambo]

Have you found any solutions to this pain/discomfort?

[@jakboi6529]

Bro wtf same . Nordic curls now shit hurts

[@noemail7550]

Hi Guy Great vid. I think I have this type of discomfort on the inside of both Knees. The right knee being the worst. On a scale of 1 to 10 of discomfort, the right being 5 and the left 2. I think I got this from swimming doing the breaststroke I started swimming in Nov last year and the discomfort started in late Jan early Feb. I'm doing a number of adductor excercises which is helping but when I go back swimming it seems to bevthe culprit. I have the half split excerise but this seems to iritate the area, not on the day but by the following. So is stretching a good or bad idea. Your thought would be appreciate. Regards, Gary UK

[@docjenfit]

Hi! Thank you for sharing your experience with us. If you skip to 5:31, we go over a few things that can help with the inflammation. Hope this helps!

[@SushilKumar-ic3tc]

Hi docjen I am facing the same issue from last 2 days after hard running. Pl suggest how to fix this pain as I have army physical in 15 days. Eagerly waiting for your reply .

[@ElDavidMiguel]

how did you get rid of it? How long did it take?

[@docjenfit]

It definitely is about building good balanced strength and control around that knee. Hip and ankle mobility and starting to load the knee in single leg activities can start!

[@docjenfit]

Check out our knee program in Jen Health! Get a free week trial by going to Jen.Health/freetrial

[@rumi2645]

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

[@docjenfit]

Try some of the exercises that we recommend in this video!

[@cwest1557]

I have been to the Dr. for my inside knee pain on both legs. I'm a heavier 36 yr old man that just started running. Dr. said it was IT Band problems. I done some research and don't feel it is that do to that being on the outside of the knee not inside. I 95% sure it's pes anserine bursitis. It's localized sharp pain but then when I move my legs like walking or climbing stairs it shoots pain all around that localized area. It's sensitive to the touch. I just called my Dr. and asking them to check into this for me and possibly do a bursa injection

[@docjenfit]

Thanks for stopping by. We’re glad to see you checking in with your doctor. Know that you’re not alone in this knee pain! Feel free to check out any of our other knee pain videos. Hope these help!

[@Mr.logic1234]

Did I miss the exercise(treatments) 😮parts

[@docjenfit]

It looks like we start talking about that more around the 5:31 mark!

[@rebeccaindy]

Is this primarily a podcast?

[@docjenfit]

Yes, this is our podcast highlight :) We also have just educational/ exercise videos that are much shorter.

[@ancientdiscoverys]

Would this cause a clicking or crunching when going up stairs ?

[@docjenfit]

Tons of things can cause knee noises! Tough to say exactly what it might be without a more thorough assessment!

[@JFlower7]

Haha. Legs against the wall, I would never get up again.

[@docjenfit]

Baby steps! :)

[@donnlino]

Hi doc jen

[@docjenfit]

Hi Donn! 👋

[@Eddybo22]

It was a good podcast. I think what would also help would be to have a skeleton there as well to actually physically show what body part you're talking about. The diagrams are great but having a Skeleton would add more emphasis to the discussion.

[@docjenfit]

Thanks for the feedback!

[@sergiomarquez8098]

I just got this sudden sharp shooting pain on the inside of my knee while laying down and now I can’t even straighten my knee, is this a sign of bursitis?

[@docjenfit]

Hi Sergio, Sorry to hear about your pain! Unfortunately, we can't diagnose through youtube, but we do recommend you see your primary doctor if you'd like some peace of mind. Keep us updated!

[@melliotbarrett]

Good question. I have this problem. Sudden excruciating pain for no apparent reason when moving slightly .

[@Mrsjennysueq]

I have this right now! It is very painful and this is making so much sense why, watching this video. I started adding running to my daily walking and have never run before. I absolutely hate icing, but legs (way) up and ice, along with NSAIDs are making a huge difference in just 3 days.

[@SushilKumar-ic3tc]

Hi mrsjennysueq I also facing same issue. Pl suggest something. As I have Army physical in next 15 days

[@docjenfit]

They can definitely help with short term symptoms, but aren't good to rely on long term! Hope you continue to progress without a ton of symptoms!

[@ronaldinhogaucho5460]

Dr Jen 😮😮😮😮😮😮

[@docjenfit]

Thanks!

[@theBoonarmies]

Ice hockey player here. I have this, do not recommend. Zero stars. Everything I do to skate, requires repetitive use of all of these muscles, often together, under load. It's a bad time.

[@docjenfit]

Especially the way hockey players push with every stride, puts a lot of pressure in this area. Hopefully you are able to find a consistent practice that can help you load the area slightly less and reduce the symptoms!

[@ChuckNorris-ld5ji]

A full of himself knee "expert" surgeon at Ohio State, after Xrays and mri couldn't even think of this.

[@docjenfit]

Oh no!