How To Cure Inner Knee Pain Caused By Pes Anserine Bursitis [Easy Self Treatment That Works]

Summary

In this video, Dr. David Middoff, a physical therapist, offers an easy-to-follow solution for treating Pes Anserine Bursitis, a painful condition affecting the inner knee. He explains how to identify the location of the Pes Anserine bursa and highlights effective treatments like self-massage to target specific muscle knots. Dr. Middoff also shares exercises aimed at strengthening glutes and alleviating pressure on the knee, ultimately helping to prevent recurring pain. The video emphasizes a holistic, non-surgical approach to managing Pes Anserine Bursitis for long-term relief.

Takeaways

• 😀 Understanding pes anserine bursitis: It’s inflammation in a bursa located on the inside of the knee, slightly below the joint line, and can cause pain in that area.
• 😀 Self-diagnosis: To check for pes anserine bursitis, locate the joint line, then move your fingers down to find tenderness around the bursa, which should confirm the condition.
• 😀 What not to do: Stretching muscles like the quadriceps, hamstrings, and inner thighs may provide temporary relief, but it doesn’t address the root cause of the problem.
• 😀 Focus on muscle massage: To alleviate pain, self-massage the relevant muscles around the knee, such as the sartorius, gracilis, and the hamstring, to release muscle knots and reduce tension on the bursa.
• 😀 Proper technique for massage: Use your fingers to gently move the skin and find knots in the muscles. Applying gentle pressure will help relieve muscle tension and reduce pain.
• 😀 Exercise preparation: Massage the muscles first to calm them down before starting exercises, as this allows you to activate the right muscles and take pressure off the bursa.
• 😀 Clamshell exercise: Lie on your side with knees bent and feet stacked. Open the top knee for 10 seconds, which helps activate the glute muscles and relieve pressure on the pes anserine bursa.
• 😀 Bridge exercise: While lying on your back, lift your hips slightly and push your knees outward to activate your glutes. Hold for 10 seconds to build strength and reduce muscle tension around the knee.
• 😀 Consistency is key: Perform the self-massage, clamshell, and bridge exercises regularly, especially in the beginning, to achieve the best results. Start with frequent sessions and reduce as pain improves.
• 😀 Long-term management: Aim for a gradual reduction in pain, with the goal of 5-10% daily improvement. Strengthening the glutes is essential, and additional glute exercises can further help prevent recurrence of pes anserine bursitis.

Q & A

What is pes anserine bursitis, and where is it located?

Pes anserine bursitis is an inflammation of the bursa located on the inside of the knee, just below the joint line. It is not on the knee joint itself but slightly further down. The bursa helps reduce friction and allows the muscles around the knee to glide smoothly.

How can I identify if I have pes anserine bursitis?

To identify pes anserine bursitis, you need to locate the bursa by feeling for the knee joint line, which is the area where your shin and thigh bones meet. Move your fingers down the inside of the knee about two to four fingers below the joint line. If the area feels tender, it could be pes anserine bursitis.

What should I do if the pain is above the knee joint line?

If the pain is above the knee joint line, it is likely not pes anserine bursitis. In such a case, it’s advisable to look for other causes of inner knee pain. The script provides a video link in the description for more information about other potential issues.

Why is stretching not recommended for pes anserine bursitis?

Stretching is not recommended for pes anserine bursitis because it only provides short-term relief and does not address the root cause of the issue. The real solution involves massaging the muscles to release tension, which reduces the pressure on the bursa and prevents recurrence.

Which muscles should I focus on for self-massage treatment?

You should focus on three muscles: sartorius, gracilis, and the hamstring muscle. These muscles attach near the pes anserine bursa and can become tight, causing tension that leads to inflammation. Massage the muscles to release knots and reduce pressure on the bursa.

How do I perform self-massage on these muscles?

To perform self-massage, sit in a chair and use your fingers to gently rub and move the skin around the muscle areas. Focus on finding and working out the knots, especially in the middle of the thigh, or near the groin area. Use gentle pressure and spend about 30 seconds to a minute on each knot.

What exercise can help relieve pes anserine bursitis?

The script recommends two exercises: a clamshell exercise and a bridge exercise. The clamshell targets the glutes and the hips, while the bridge exercise engages the glutes and strengthens the core, which helps reduce tension in the muscles surrounding the knee and improves long-term relief.

How should I perform the clamshell exercise?

To perform the clamshell exercise, lie on your side with your knees bent and feet stacked. Roll your hip forward so your top knee sticks out, and then open the knee while keeping your feet together. Hold the position for 10 seconds and repeat the movement, focusing on activating the glute muscles.

What is the proper technique for the bridge exercise?

For the bridge exercise, lie on your back with your knees bent and feet shoulder-width apart. Flatten your back, engage your abs, and then squeeze your glutes to lift your hips about one to two inches. Hold the position for 10 seconds, pushing your knees outwards as far as comfortable. Repeat the exercise, focusing on activating the glutes.

How often should I perform these exercises for pes anserine bursitis?

If your pes anserine bursitis is severe, you should perform these exercises every hour or two. For less bothersome cases, aim to do them two to three times a day. Over time, you should increase the frequency and duration based on how much relief you experience. The goal is to reduce pain progressively by 5-10% each day.