Do you feel pain on the inner side of your knee? may suffer from pes anserine bursitis, also called pes anserinus syndrome, inner or medial knee pain.
Here you can find answers to the most frequently asked questions about the problem and six useful exercises for pain relief:
What is the anserine bursitis (medial knee pain)?
The pes anserinus is also called “goose foot”, as three tendons are attached to the inner side of the leg. It is a complex structure of tendons susceptible to injury. Located just below the knee, it is the starting point for three muscles. These muscles are responsible for the internal rotation and flexion of the knee joint.
The pain occurs on the inner side of the tibia just below the knee.
Pain develops from stress, friction, or trauma (such as a direct blow) in the area of transition from muscle and tendon to bone. There is also an exchange located here that can cause problems.
What causes inner knee pain?
Inner knee pain Develops from stress, friction or trauma (eg Live hit) in the area of transition from muscle and tendon to bone. There is also an exchange located here that can cause problems.
What causes stress or friction?
Pes anserinus syndrome is caused by prolonged walking on uneven or sloping surfaces, muscle imbalances, worn out Running shoes, unilateral training, pelvic instability, or walking problems (hitting the knees).
What are the symptoms of medial knee pain?
the first show From medial knee pain The initial pain is often at the beginning of the exercise, which subsides thereafter. Later, permanent pain will develop along with limited range of motion, swelling, and tenderness down the inner side of the knee. There may also be a crackling sound in the knee (also called a cracking sound).
What can you do as first aid?
If you feel inner knee pain and think you may be suffering from anserine bursitis, it is important to cut back on your training. Rest and cooling the area (eg with an ice pack) is also helpful. If the pain goes away, you can continue low impact Active exercise with a full range of motion (cycling). It is also recommended that you do this replace your Ballet shoes (running) Regularly.
If you don’t see any improvement after treating pes anserine bursitis on your own, you should definitely consult your doctor for an accurate diagnosis. Manipulative (fascial) therapy, leg axis training, ultrasound, anti-inflammatory medications, shock wave therapy, and knee injections can provide additional relief. Specialists may also be able to explain other causes of the problems.
Pes Anserine Bursitis: 6 Effective Exercises for Inner Knee Pain
If you are in pain, the following: Six exercises I can help. But please pay attention:
If you do not notice any improvement after treating Ps Anserinus syndrome on your own, you should definitely consult a doctor for an accurate diagnosis. Manipulative (fascial) therapy, leg axis training, ultrasound, anti-inflammatory medications, shock wave therapy, and knee injections can provide additional relief. Specialists may also be able to explain other causes of the problems.
foam rolling mill
1. Relax the hamstrings
Sit on the floor with your legs extended in front of you. Place the foam roller under the hamstrings on the affected side. Lift your butt to transfer the weight to your thigh. Use your upper body to help you move back and forth, and roll the foam along your hamstrings. Make sure you roll very slowly. Do this exercise as many times as you can.
2. Relax the thigh muscles
Get down on all fours. Extend the leg in pain. Place the foam roller under the quad. Now roll it up the entire length of your thigh. Make sure you roll very slowly. Do this exercise as many times as you can.
3. Rolling foam directly on Pes Anserinus
Get four. Elevate the affected knee. Place the foam roller under the pes anserinus (The inner side of The shin just below the knee). Roll back and forth very slowly.
This exercise can hurt – don’t go over your pain threshold. Do this exercise as many times as you can.
1. hamstring stretch
Get into the Aqaba extension. Stretch the leg that hurts in front of you. Bend your upper body toward your foot. Keep your back straight. You should feel the stretch in your hamstring. Hold this position for 60 to 90 seconds.
2. Stretching the quads
Lie on your side with the leg you want to stretch from above. Bend the lower leg slightly to stabilize your pelvis. Grab your upper leg and pull it toward your bottom. You should feel the stretch in your quads (the front of your thigh). Be careful not to arch your back. Hold this position for 60 to 90 seconds.
3. Cobbler’s position
Sit in the cobbler’s position. Bend your upper body forward. For an effective stretch, push your knees down toward the floor with your elbows. You should feel the stretch in the inner thighs. Be careful not to arch your back. Hold this position for 60 to 90 seconds.