Pes Anserine Bursitis - Knee Rehab Exercises

[@paulnix-p1x]

I work out 9 hours a week and I have been dealing with this issue for over a year. I absolutely cannot believe the instant relief I've experienced by following these recommended exercises in the gym before I start my regular workout. In three days, I am experiencing a significant improvement ! This is a video I genuinely appreciate.

[@RehabScience]

I’m so glad to hear that the video and exercises helped you!

[@kelvinkhedaroo7533]

God bless you sir. The stretches made it so I can walk without limping now. I still have pain but no where near what it was. I can now rehab appropriately. Thank you

[@RehabScience]

@@kelvinkhedaroo7533 I’m so glad to hear the exercises helped you!

[@oceangoin79]

After watching this, I started your one stretch and I can live again. I have been battling this Pes Anserine bursitis for almost a year and have been mostly pain-free since. It will flair up from time to time, but it is minimal. I also feel better strength I'm the knee. Thank you!!

[@RehabScience]

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

[@edwinprofijt4704]

Thank you for your clear explanation. I had pain in the exact spot you point at and currently training for half marathon. After 2 days of rest and doing these exercises 2 times a day the pain disappeared. I did a run this morning and did the stretching before and after and it feels great. So thank you again.

[@RehabScience]

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

[@paolajasmin1]

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

[@lindoford]

This video was a life saver. Ive been deal with pain for 2 months and after a few days of this routine my pain is gone. I'm back to full activity in the gym.

[@kadididucantoo]

Thank you so much. This has been a gamechanger for me. Doing it daily about 2 weeks. Pain mostly gone. Women, watch out for seated positions where you've tucked your legs beneath you or are sitting on your feet. These seated positions may feel cozy, but they put strain on the bursa area of the knee.

[@RehabScience]

You’re welcome! I’m glad the video and exercises were helpful to you.

[@azzakwan]

Had it suddenly last monday, got worst by each day. Watched this video & it helped me with the pain. Had piriformis few weeks ago too.

[@oeyeswide]

was crying because of the pain and I found this and it helped !

[@RehabScience]

So glad it helped!

[@ndm9219]

The stretches in particular helped me! No pain anymore after 2 days!! Thank you!

[@RehabScience]

That’s great to hear!

[@giasone_c]

I looked up the leg anatomy picture and figured out that this is called pes anserinus, and I opened this video. Super helpful and the pain just relieved instantly!! Thank you!!

[@RehabScience]

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

[@niallhegarty1511]

I’m 62 and hurt my knee around 5 months ago in this exact spot training for a half marathon. I thought it was related to my ACL repair and damaged MCL and Meniscus of two years ago and was expecting the worst from the orthopedic surgeon . I got the diagnosis today. - such a relief and these exercises and comments give me great hope of a full recovery . Thank you .

[@RehabScience]

You’re welcome! I hope these exercises prove to be helpful!

[@RockNM06]

Thank you very much for this video. The NSAID on the area combined with your stretching exercises relieved my pain by 50% in 48 hours.

[@kankikan8584]

omg all the exercises really helped me! im training for my full marathon and have been feeling pain in that area. the last exercise caused me massive cramps even when i just slowly tested the exercise.

[@bogeyboy6885]

Thank you for this! I got immediate relief from the pain from pes anawrine bursitis after doing these exercises

[@RehabScience]

I'm glad the video was helpful!

[@toadhall5041]

Hamstring bridge is too hard for me. My weight is 2x normal. Can I just leave both feet on floor? Is there an easier exercise to start. Thank you for taking the time to post. I've had better results with "Dr KZbin" than with seeing a PT.

[@itswazowski]

you're amazing bro, this video helped me so much get back in shape after 2 months of knee pain. thank you

[@RehabScience]

That’s awesome! Glad the video was helpful!

[@slowsteadysteve6565]

Been doing this for the last 4 days and seeing big improvement’s

[@ellensilva3122]

Thank you SO much. I didn't miss a day of marathon training, I was able to rehab it in just a few days while continuing to run. So relieved!

[@RehabScience]

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

[@stamariana]

Thanks to these exercises, I was able to walk during my trip to Berlin a week after I got excruciating bursitis that put me in crutches. I can't believe I was able to walk again after a couple of days of trying these four times a day for four days. Thank you thank you thank you!

[@RehabScience]

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

[@hunnybun2712]

OMG! I just came across your video. I’m trying these today. I had to cancel my kickboxing class today cause my knee tried to take me down yesterday and all I did was get out of bed. 😂 I’ve been having pain in that area for a little over a week. And it was manageable until yesterday. I literally was limping bent over all day cause I couldn’t put pressure on my knee. So I’m going to do these twice maybe three times a day.

[@RehabScience]

Sorry to hear about this new knee pain! I hope these exercises help you!

[@Beck423]

Thank you for such an informative video! I hurt my knee jump roping and couldn’t figure out exactly what I did to it. Did some research and found your video. These stretches have helped a ton!

[@RehabScience]

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

[@ms-mx9gw]

This video is fantastic! Never been one to stretch but now realize how important

[@RehabScience]

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

[@KwiniMaryel31]

Thank you for this video. I've been dealing with medial knee pain for a week and this video of yours is a life saver. I instantly felt pain relief upon completing the exercises. More power to you sir! Thank you so much!

[@chert2380]

Exactly the painful spot I've been trying to rehab. Thank you!!

[@RehabScience]

I’m glad the video was helpful!

[@civcinfo]

I fixed mine by resetting the knee. Roll up a thick towel and placed it right in the knee joint then pull in from your ankle (trying to squeeze the towel) to open up the knee joint. 1 year worth of pain instantly gone as it opened up within seconds. Stay off it for a few weeks then slowly strengthen it in the new position. HTH

[@Fedexfan-IND]

Thanks bro. I love to play tennis n recently got diagnosed with pes anserine bursitis. It's a little niggle but keeps u away from playing. Wanted to check out exercises for the same . Thanks

[@RehabScience]

You're welcome! I hope these exercises help you.

[@paddytownsend6026]

Thanks for the video. 5 years i've struggled with Pes Anserine Bursitis on & off which affects the level of running training i've been able to do. I'm hoping by doing these for the next weeks i'll see improvements ready for London Marathon 2025

[@patte4702]

How has things worked out so far?

[@Poohead0990]

Well, sir?

[@paddytownsend6026]

@ ....London Marathon 2026 sounds more fun (Still an issue)

[@richiel5557]

Glad to see so many people were helped my your video. I play soccer very frequently and ive had to take a month off not knowing what was wrong. I will try your exercises and pray i can hit the pitch very soon!

[@NanoyeAh8]

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

[@Jayden34349]

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

[@pleasca78jpg]

I just hurt myself skying, so all the kinetotherapy and targeted creams are a good treatment, beeing not a very bad bursitis. Thank you

[@RehabScience]

Sorry to hear about your injury. I hope these exercises help you!

[@susanparker3699]

Thank you. Very helpful. Your directions are clear and concise.

[@RehabScience]

You’re welcome!

[@eveliadelcarmenveluetajero2704]

Gracias..habrá algún video en español???

[@RehabScience]

I am planning to look into translating my video soon.

[@rocknrollcrawlersbashers2204]

Thanks man keen to try these as I can hardly lift my lower leg atm

[@RehabScience]

I hope the exercises offer you some pain relief!

[@alkasuman9956]

Two day ago i was running and then i was suffering from pain in the exact point that you told I felt more pain when bending forward .... found this video. now I'm practicing these stretches ...let's see ...how it goes ... I'll definitely give an update

[@imLivid_]

How’d it go?

[@samhprog]

Same

[@dinoXAs2]

Time for update

[@alkasuman9956]

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!!!

[@dinoXAs2]

@@alkasuman9956 thx mate

[@j.m.b5441]

Great video! How many times a day should I do these exercises? Thanks.

[@RehabScience]

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

[@Sarajoy711]

Thank you for this! I’m hoping it can help me. Do you suggest foam rolling the hamstring?

[@RehabScience]

You're welcome! Yes, foam rolling the hamstring muscles can help reduce this type of pain in some cases.

[@joegiunta5635]

I just had a cortizone shot in my anserine bursa and wondering how long I should wait to start these exercises.....thank you

[@Poohead0990]

Update?

[@ferdinandsolano4690]

I have a prepatellar bursitis, please help me what kind of excercise do i need to perform to make my knee stronger.

[@patte4702]

Lookup knees over toes guy, and work from the beginning

[@jimcogar1840]

This is just what I needed! Thank you!!

[@RehabScience]

Glad it was helpful!

[@soldierofgod7564]

Thank you so very much 🙏🙏🙏God Bless you 🙏❤️

[@RehabScience]

You’re welcome!

[@kimparigoris1472]

I had this pain but also had bone on bone and bone spurs. I went to my GP who told me it was burstitis and my ortho doctor said the pain was coming from the arthritis in my knee. Fast forward to today , 5 months after my knee replacement on that knee. ROM and extension good- no real pain in the knee joint but this area has flared up terribly the more I exercise like walking. Have you ever seen this bursitis gradually go away after a knee replacement? I questioned my PT when I was going and got the same old canned answer of "it will go away" but it is getting worse again.

[@evelyns3201]

The adductor stretch is a game changer. The only thing that helped with the pain! Do you recommend ice?

[@jpbaquiran929]

How many times do I have to do this exercise? And how long before I get back to strength training? Do i need to wait until the pain lessens or totally disappears? Thank you.

[@alkoxy]

If im having the pain now, how long should one continue these strengthening exercises? Is it ok to add these into daily workout routines?

[@melissanatale1834]

if the last exercise hurts the knee should i skip it or modify somehow? or does that mean i have a different issue causing my pain in both knees. thanks for all the videos and knowledge! ❤

[@yarinageshonen]

I need to do this. Thank you.

[@RehabScience]

I’m glad the video was helpful.

[@jason4275]

Right where you pointed to, is where my pain is happening, its like a stabbing pain, that last for 3-5 seconds, happens 3-5 times a day.

[@RehabScience]

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

[@prettifulmuffin]

I did the exercises and already feel relief. Is it ok to use a foam roller on the area?

[@RehabScience]

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.

[@prettifulmuffin]

@@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?

[@RehabScience]

@@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.

[@helohalo3318]

Thank you for this helpful Video.

[@RehabScience]

You’re welcome!

[@tyleroreilly8195]

Thank you so much for this. And thank you for doing it barefoot.. I’m always unsure of how exactly my footing should be or what it would look like during physical therapy because I need to be wearing shoes and I prefer going barefoot 👍✌️💫

[@YM-zz5qq]

Do you have a video about Hoffa's Impingement and what to do about it?

[@starrypunk20]

I have no idea how my pain occurred but it started after sitting cross leg one day (which I have always done every day). I don't have insurance so I can't see a doctor. The pain so far has lasted into a month and a half, coming and going. It also travels all around the knee cap so it will hurt in a different spot all the time. I have no idea if this is bursitis..??

[@MrFreezook]

Yep, had this pain for a long time going on and off, but now it get inflated on and off along with the pain. I just finished doing this work out, I feel so much better. really made a difference. Thank you. I pretty sure I got this pain from Surfskating a ton, now I can't even touch my surfskates. (age 45)

[@RehabScience]

So glad the exercises were helpful to you!

[@perlacoronel2853]

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.

[@Lubby320]

this from my therapist: Basically you want to tell the doctor that your pain is with weightbearing only. I am unable to elicit your symptoms with muscle activation. You also have tenderness with palpitation to the pes anserine area on the medial side of the knee. The factor is that I had this knee replaced two years ago with no problem until 13 weeks ago. Your thougths?

[@RehabScience]

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.

[@Lubby320]

@@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.

[@robinpettersen5]

Hello! How do you know if its the bursa or an irritation of the tendons? Had this on and off for many years. Comes back when cycling

[@SOMATICSwithLauraVWard]

Super helpful. I thought I had a MCL strain- but now I realize it is pes anserine bursitis.

[@RehabScience]

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

[@perlacoronel2853]

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

[@rubicon10a54]

Anyone else thinks this guy looks like Stuart from Mad TV, lol. Good video. Im suffering from bursitis right now. It doesn't really hurt while running so Im hoping that these stretches help out.

[@ezellekoegelenberg6437]

Did you try this?

[@Steve_D1974]

I went to the gym early AM today and did chest and triceps but finished off with some Airdyne work interspersed with loaded carries. I went for a short walk along the coast an hr later and hit bed pre nightshift about 5 hrs after training. In bed i hitched my leg up a bit and felt a sharp pull. When waking later i got up to find a a small hard swelling in the exact area and an inability to raise my heel to my butt on that side...pained on that and on going up stairs grrrrrr haha 50 this year so google brought me here

[@RobGrieve-ez1be]

Great exercises. What about lengthening or strengthening Sartorius? My Pes Anserine Bursitis is resolved after a year, but I do get pain in the tendon region/medial knee joint line only when running downhill. Running on flat is fine. Do you have any suggestions? Thanks again?

[@deepadasmahapatra18]

Hi Doc, what if there is a little swelling in that area?

[@Nibz-s9y]

I’m trying to figure out which exercises I do on repeat that could trigger this pain: walking, hip air planes, Nordic curls, could it be any of these? Thank you

[@stevesretroloft]

Thanks for the info, I was getting some success with the Hamstring stretch but hopefully the rest will help :)

[@Nandering]

Is the presence of edema in the pes anserinus the same as pes anserine bursitis (tendinopathy)? It has been diagnosed with me and unfortunately also my gait has been effected. May this type of stretching and these exercises also help in my case? Thank you in advance.

[@metturuharikrishna3886]

Thank you sir 🙏

[@isabelbourez]

I had a knee replacement 1 y and half ago and a manipulation 1 y ago . Still have lots of pain . Doctor said I have pes anserine bursitis ( plus arthritis ) Are those exercises good for me as well ?

[@victoria.2tuff]

I’m on my dunk journey to dunk at 5’6. I’ve been dealing with this pain for months so I’m hoping this works

[@ezellekoegelenberg6437]

Can this also help with tendinopathy in that area? Been struggling for 4 months already

[@dirkbrokmann805]

Theres is a lot of knowledge, Respekt

[@RehabScience]

Thank you 🙏

[@ghost9119]

Does cycling cause this ? Or running on hard surfaces ?

[@abdulrahman-rz6cl]

Running on hard is cause

[@dcostamario]

Awesome video thank you

[@RehabScience]

Glad you enjoyed it

[@youlanvlog5592]

Thank you very much❤ very helpful

[@RehabScience]

Glad it was helpful!

[@savvyroca]

What to do with the excess jelly that was secreted from the bursae?I’ve had swelling the pes anserine for 2 years

[@StuartClark-zu8lh]

Can you feel above the knee on the inside and in the inner quads. After a long run my inner quads is really sore to touch

[@RehabScience]

Yes, the muscles travel through that region, so it’s possible to feel it there as well.

[@1smae100]

For as long as I can remember my left inner knee sticks out more than my right inner knee is this normal Sir? Unfortunately on that left knee that sticks out more I rolled my hand on it while bending over shelfing boxes I used my left knee to grip my left hand . I lost grip and caused my left knee to roll like sensation which it's now tender. But as far as sticking out more than the right it could be when I was playing football as a kid I got tackled and felt a pop but can't remember if it was my right or left knee . Any advice would be greatly appreciated 👍 thanks

[@thomasanderson9460]

thak you --should it be aggravaing it ? or do i need to just back off a bit

[@RehabScience]

If you are experiencing an aggravation of your pain, then I would recommend backing off a bit.

[@s940867]

Thank you

[@RehabScience]

You're welcome

[@helawondimgeghu1847]

Hello Dr I have a few questions about the rehab on knee injury of soccer player. He was hit by a ball below his knee and he have a pain at bursitis.

[@anonymousanonymous-tw3wm]

Finally! Mine is also swollen at the moment 😵

[@skytechm07]

Whats the pain name called where the pain is right at the center of the know or little on the right side It’s really hurt and I can’t even walk without getting hurt within this area Thank you

[@rosesmith6208]

I cant get down onto the ground because I cant get back up are there exercises for that standing up or sitting?

[@poet2772]

I do have that injury on my right knee. I can do all the other three exercises very well. On the bridge I can go up on my heels, but I have difficulty because of my age, lifting one leg up. But I have no problem bridging on my heels. Any suggestions?

[@7HEREALDON]

Can u have bursitis wirh no pain? I saw a doc n he said it was bursitis, my kneecap sac seems to be inflamed

[@skwarrawks8711]

Hey Tom, whats some differential diagnosis tests you can do for this and possible meniscus injury or arthritis?

[@RehabScience]

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.

[@tybdo]

9:00 can't do that last one hurts a lot . Even the first one for range of motion. I could not bend it all the way or even half way. To painful 2:57

[@SlinkieZeed]

I was wondering, if it’s possible to trigger this syndrome by abrupt extension of the knee joint during racket sports. I had a former knee surgery (anterior cruciate ligament was replaced by the semitendinosus tendon). When I did the „wrong“ move I felt this „plopping“ in the joint (not comparable with the accident in which the ligament was damaged). I could walk, do squats, flex. and extend the joint without pain. I had a small swelling (which disappeared 1 week after the accident) and I feel that pressure pain, in that area of the inside of the knee. Ultrasound was inconspicuous, MRT is pending. Knowing, that only the physician can make a diagnosis. But is it possible, that this uncontrolled extension of the knee triggered the weak semitendinosus tendon and caused this pes anserinus syndrome?

[@macedos39]

The first stretch is so hard for me, it always have been. I can barely breath from the pain it gives me

[@ileanamuntean7338]

I suffer from tendonitis and bursitis all over my body, does anyone know of any supplements that might help?

[@RITIKACHAUDHARY313]

in how many days I can continue my running sir , I have to clear my physical exam which in going to be held in about 25 days.... can I be able to do that... please help me

[@xuefensun1117]

Would skiing be a cause for this?

[@RehabScience]

Yes, it can be in some cases.

[@bossemikelsson8910]

I dont know but i may have infrapatellar bursitis, is it possible for you to do a video regarding that?

[@mgf503]

Thanks for the exercises. I had a knee hamstring graft reconstruction 5 years ago and struggled with bursitis flaring during my long distance tri training sessions. Especially the running. I'll try this out for a few weeks. Would you suggest daily, twice a week or weekly?

[@prashantkushwaha4781]

This excercise is helping me for some time relief in pain............. then again weight drop on knee then start pain why ??

[@RehabScience]

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.

[@dinoXAs2]

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

[@1smae100]

My right knee looks normal but on my left knee there is the inner bone but above that is a ball i dont know if its bone or what and it been like this for as long as i can remember. But ever since i rolled my hand on my left knee as i lost grip of my left hand on my knee while bending down . Now its like a roll sensation of a ligament or something. Not sure whats going on but the area is tender .

[@jahangirmandokhail9757]

Thanks alot sir

[@RehabScience]

Most welcome

[@fractalnomics]

Hi. I've strained my 'Pes Anserine,' and it doesn't seem to be healing on its own. It's hard to rest it. I did it by slipping, kind of like your second exercise/ stretch, only I was cold, and it went too far. Should I do your exercise (carefully) anyway? Thanks in advance. There is no swelling, no busing; it's just there, and it won't let me run, walk, or even bike.

[@RehabScience]

If you injured the area from a fall and stretching type of mechanism, I would be probably avoid stretching the area until it has healed for at least 4-8 weeks. You might also try any of the exercises in the video below that can be done with mild or less pain. kzbin.info/www/bejne/opfad3VjaJp3e7ssi=jpWA6QbSS8jw-m7G

[@fractalnomics]

@@RehabScience Thank you ever so much, a big help. Yes, I did not stretch, but I have started with our other exercises, and I notice progress. Blair

[@zehravigna4873]

I had pes anserine bursitis while doing press machine and I have it since 10 months. Do you think, one day, I can get rid off this problem ?

[@RehabScience]

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.

[@stanleyjohnson6926]

can you please make a video bout knee hyperextension,theres no info I can find on this problem. thank you.

[@RehabScience]

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

[@stanleyjohnson6926]

@Rehab Science hyperextension injury.

[@Throggy]

Random question. So I’m August of 2022, I tore my ACL, inner, and outer meniscus. I ended up having to go back in June of 2023 for them to clean up scar tissue. However, after both surgeries, I still have the same exact issue. My issue is, my pes anserine is swollen. It’s really affecting leg extension, but my physical therapist keeps saying it’s not a big issue and to push through the pain. At this point, I can maybe get -1 extension on a good day, but I’m starting to feel some significant pain. Would draining the fluid that has built up help resolve some of the pain I’ve been feeling?

[@fasalkochu3166]

Thanks for this👍🏻

[@RehabScience]

You’re welcome!

[@shtarker6752]

My english is bad so i cant understant 100% this video, but i have a question. This exercises can help me if i have knee pain?

[@RehabScience]

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

[@shtarker6752]

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

[@tonyfeldscher2209]

Thanks for the video. Mine starting acting up 5 days ago and has not gotten better. I have not done any of the stretches yet as I just found this video. Should I start right away or do I need to wait for the pain to subside? Thanks

[@RehabScience]

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

[@tonyfeldscher2209]

@@RehabScience thank you

[@BlakemanCollier-r3k]

What about if your tendon pops back and forth when striating out your leg, will these help?

[@RehabScience]

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