Knee Bursitis Stretches & Exercises (Pes Anserine, Suprapatellar, Prepatellar, Infrapatellar)

52 thoughts on “Knee Bursitis Stretches & Exercises (Pes Anserine, Suprapatellar, Prepatellar, Infrapatellar)

  1. The position you are discussing has several names. Here they are!

    Dancer: “First position, turned out seated”

    Yogi: “bound angle/badha konasana”

    Athlete: “sit on the floor bottoms of feet together” 🤣

    thanks so much you two! 💕 the vids!

  2. You guys rock! Thank you SO MUCH for what you both do.
    As a competitive runner I am always looking for prehab exercises (and rehab when needed!).
    You are definitely helping lives.

  3. Looks like I may have pes anserine. Tried the self tests in the meniscus symptoms video but fairly sure it's bursitis. Been really painful for about 7 weeks now. Been taping, ice, elevation and rest. tried cycling at gym as cannot walk without pain. Hurts like hell pressing on that part.
    Happened ever since I was seated in a cramped position in a plane for 7 hours as there was no injury I can recall. Blood tests neg on any DVT.

  4. Ive had a really bad prepatellar bursitis and the worst thing i could have done is to flex my knee to irritate it more. your exercises would make it worse. I like watching your videos as i learn some stuff but i will also be careful not to apply everything you preach. thanks for doing it though

  5. This just happened to me last night and I have to have my knee in a splint because the bursa might get inflamed- what are extra precautions I need to take to make sure I don’t have problems with my bursa. The doctor said “this cut went all the way down and exposed your bursa”. I still don’t understand it completely, but what’s your advice. I can’t upload pics but I fell down four steps onto concrete directly above my knee cap and flew about 5 feet and somehow ended up on my back. So I have 14 stitches and I’m in a splint.

  6. Fellas, why do you recommend a bent knee groin stretch? Gracilis crosses the knee, so shouldn't one do a straight knee groin stretch?

  7. I'm sure I have minor inflammation on the inside of my knee from training. How long does it usually take to recover before I can start running etc?

  8. It's so hard to explain knee bursitis to people who've never had it themselves. Everyone has bad advice, based on someone they know who had a meniscus tear or arthritis or some other injury, that is totally unrelated. Thank you for this video.

  9. Recently had sciatic pain after that I feels a knee bones hitting together sensation on right knee whenever I walked faster with any footwear with even a small heel , if walk in flat foot ware or bare foot no difficulty, can u plz tell why this was happen

  10. Hello. If you had a knee replacement, hould you take antibiotics every time you have dental work? I heard yes but was also told only take them the first two years after the replacement. Thanks

  11. I just got bursitis on my left, knee how long is the recovery? I workout so not sure this cause this can you help me my doctor wants to do x-ray and I work standing for 8 hours not sure if that cause it as well. This is my email [email protected] , also can I still preform what you guys are doing. This really sucks for me bc I'm very active person and it's frustrating can you guys help me

  12. Is this possible to be caused by a bad sprain? I have a confirmed MCL partial tear and meniscus tear. Other ligaments are intact. Over 4 weeks later I'm still very swollen just below the knee cap. I have had a history of patella tendonopathy. Weird thing is the swelling feels quite solid and not tender

  13. Thanks for the info gents. I took a blow to the inside of my left knee a few months back doing Brazilian Jiu Jitsu. It's a form of wrestling with lots of use of the legs and clamping arms, legs and necks with knees is a big part of it. I have a floating lump in the area of the Pes Anserine bursa. Not entirely sure if the lump is the bursa per se or a new appendage cause by the trauma. I didn't take it very seriously but it hasn't cleared and keeps flaring up. It can be very tender but sometimes the lump is there with no pain. The jiu jitsu actually means my legs are very strong because we make all the movements you showed. I find I have to use massage balls to work all the hip and glute muscles or they become quite sore. I just started icing and it looks like I will need to take some time off. I couldn't go to jiu jitsu for a week and the lump was shrinking so a rest cure looks like what I have to do.

    I am thinking about cycling on the basis that is is light load and will stimulate blood flow around the knee. Just wondering if you have an opinion on that?
    Thanks again guys.

  14. After an ortho doc. diagnosed me with Pes Anserine Bursitis, I wasn't able to get in to PT for two weeks. I was in a lot of pain and it was very frustrating having to wait for some relief. I have arthritis and chronic pain from CRPS. At first I couldn't do the exercises because of the pain. Even anti-inflammatory meds. (ibuprofen, advil, and eventally I tried Meloxicam) weren't helping. The only things that helped me were ice and pain patches. I started doing your exercises, after icing really well first, and eventually they started to help. I think it's important to emphasize getting the pain calmed down before starting the stretches.Thank you so much!!

  15. Curious, could poor heel arch support or type of shoe cause the pes anserine bursitis? I have not had pain until getting a new pair of shoes and then walking /hiking 14 miles only to develop this pain. Also interesting enough, I also wearout my shoes soles on the outside edges always and I am a bit knee knocked is what I call it, twisted knees, when my feet are angled out especially the right knee my knees look straight, when right foot is turned straight forward, my right knee is turned in. I think this new shoe exacerbated this to where it eventually caused pain. I also notice I "lock" my knees alot when standing.I ice sometimes, wear a cloth knee "brace" and have started your exercises. Thank you for the video; I hope it helps so I can begin more rigorous activity again.

  16. Hi. Thank you so much. I learnt a lots of things from your video. I'm doing practice for Tata Mumbai Marathon. But suddenly in last 15-17 days I observed If I put a Palm or fingers on the side of the knee I feel a noise during leg folding. It's very painful when I do it after running 10-12 kilometre. Normally it's fine. When I start to run after reached 10-12 kilometre I can't run run. It's happening last few days, never happened in my life like this. Even I did 30-32 kilometre . What should I do ? Only left 9 days for marathon.

  17. Are there any supplements you recommend for bursitis ? Also will it heal on its own, is there an average amount of time it takes to heal?


  18. Dr Bob and Brad, I just had a steroid injection into two of bursa on the knee (the goose foot one). How long do you think I should wait before I begin back my physio? I don't feel the relief that my doctor spoke about yet. He said within hours I could see it. But not so much yet – walking, getting up from a chair and standing still hurts. Should I just rest and ice it as much as I can and then restart my physio? Also my doctor recommended swimming and paddling on a stationary bike? What do you think? Hope to hear everyone's comments and advice.

    I have been having bursitis for about 11 months. Just got the shots yesterday.

    God bless.

    From: Molly, 25, Malaysia

  19. I’m in the middle of watching & listening, but have a question(s). My right knee has been a problem for several years. I’ve had several steroid shots in the goose foot bursa. My last shot was almost 2 years ago, because the area of the injection hurt like no other for weeks/months….. I’ve had the series of three visco-supplementation shots, which were totally ineffective. In addition, my knee was x-rayed and I got the diagnosis of chondromalacia (sp?). Different varieties of knee braces (drugstore to orthopedic) are pretty much useless because they inevitably slip. Therefore I use KT Tape to help stabilize mt knee…I now own stock in the company due to the amount I’ve used. 😳 Yes, I am quite a bit overweight but far from immobile….my desire is to become much more mobile if I can get my bursitis pain & swelling under control (I’ll take it at a tolerable level, what it is now is borderline unbearable after sitting or laying down for more than a few minutes. The knee bursitis is coupled with the Achilles/ heel pain—-much of the time on a scale of 1 to 10 (10 being OMG I need drugs!!), the pain can be 12 to 15!!! 😖😖😖 Watched you video on heel/Achilles pain. So I’ve been doing the massage while watching this. I’m going to rewatch, take notes & continue with everything you’ve outlined there as well as here. The massage did go from the oh that hurts to the sort of numb feeling you described. Are the knee & heel problems in anyway connected, related or a one causing the other situation? Thanks so much for your informative yet lighthearted videos l I certainly appreciate them and all of the effort that you put into your channel

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