Pes Anserine Bursitis Exercises
Bursitis occurs in the knee when constant friction is present on the burse causing inflammation to occur. The small sac cushions the bones from the tendons that rub over. Bursa also protects the tendons as tissues gliding over one another. If this becomes inflamed and irritated, pain and tenderness can occur. The following set of exercises can be performed to help strengthen the leg and decrease inflammation.
Bursistis Stretching Exercises
The following three exercises will help to stretch the leg out right away.
Hamstring Stretch on Wall
Lying on your back with your buttocks close to a doorway, begin by stretching the uninjured leg straight out in front of you on the floor through the doorway. Raise the injured leg and rest it against the wall next to the door frame.
Keeping your leg straight, you should feel the stretch in the back of your thigh. Hold this position 15 to 30 seconds and repeat three times.
Standing Calf Stretch
Stand and face the wall positioning your hands at eye level on the wall. Keep the injured leg back with heel on the floor. The other leg should be placed forward with knee bent. Turn your back foot slightly inward as if you were pigeon toed. Lean into the wall until the back of the calf feels stretched. Hold for 15 to 30 seconds and return to the starting position. Repeat three times and perform this exercises several times a day.
Standing arms length from the wall, keep the injured side farthest from the wall. Face straight ahead and brace yourself by keeping one hand against the wall. With the other hand, grasp the ankle of your injured side and pull the heel towards your buttocks. Do not arch or twice your back, being sure to keep your knees together. Hold for 15 to 30 seconds.
Bursistis Strengthening Exercises
Sitting on the floor with your injured leg straight and other leg bent, press the back of the knee of your injured leg against the floor by tightening the muscles on the top of your tight. Hold the position for 10 seconds and relax. Perform 2 sets of 15.
Sitting on a firm surface with the legs straight in front of you, slowly slide the heel of the foot on your injured side towards your bottom by pulling your knees towards your chest while sliding the heel. Return to the starting position and repeat for 2 sets of 15.
Straight Leg Raise
Lying on your back with your legs straight out in front of you, bend the knee of the uninjured side and place the foot flat on the floor. Tighten the tight muscle of your injured side and life your leg 8 inches off the floor. Keeping the leg straight and tight muscle tight, slowly lower the left back down. Perform 2 sets of 15.
Side Lying Leg Lift
Lie on your uninjured side and tighten the front tight muscles of the injured left. Life the left 8-10 inches away from the other leg, keeping it straight and lowering slowly. Perform 2 sets of 15.
Wall Squat with a Ball
Stand with your back, shoulders, and head against the wall. Looking straight ahead, keep the shoulders relaxed and your feet three feet from the wall, shoulders width apart. Place a soccer size ball behind your back and keep the back against the wall. Slowly squat down to a 45 degree angle not yet making your tights parallel with the floor. Hold the position for 10 seconds and than slowly slide back up the wall. Repeat 10 times, building up to 2 sets of 15.