Pes Anserine Bursitis

[CrewKC87]

I was diagnosed with Pes Anserine Burisitis by my orthopedic doctor. He wrote me a prescription to go get some physical therapy. I have 1.5 hour commute to and from work everyday and haven't been able to get an appointment to fit my schedule with a therapist. I have been on NSAIDs and have been stretching my hamstring like crazy. I think I am supposed to strengthen my quadriceps too but I don't want to do any exercises that can hurt my knee. Does anyone know what exercises I should to to help out with Pes Anserine Bursitis (stretches, calestinics, etc) or any good quads exercises that don't bother your knee?

Thanks

[Heidi]

Hi

You are right that you need to stretch the hamstrings a lot and also develop strength in the quadricep muscles. There are many ways of strengthening these muscles, but you must find a way which is suitable for your current level and which does not aggravate the condition.

You can find lots of ideas in our strengthening section:

http://www.sportsinjuryclinic.net/strengthening/strengthening.php

Body weight and resistance band exercises are usually lower in intensity and may be the best place to start.

[extremeskins]

The Pes Anserine bursa is deep to the following tendons (insertions): Sartorius, Gracilis & Semitendinosus (hamstring).

(1) The Sartorious performs hip flexion, knee flexion, hip abduction, hip lateral flexion.

It's strongest contribution is as a syngerist to the Rectus Femoris. Therefore, you need to find a "stretch" for the Sartorious.

(2) The Gracilis performs hip flexion, hip adduction, hip medial rotation.

It's strongest contribution is as an adductor. You need to find a stretch for the Gracilis.

(3) Semitendinosus is one third of the hamstring group. It needs to be "stretched". It's a medial... so a medial hamstring stretch would include lying on your back on the floor..... with a fully straightened right leg..... and bring it up as far as you can go (towards the ceiling)... and then let it drop to the right side towards the floor. As far as you can go... and hold for 30 seconds. Perform 3x.

(4) Gluteus Medius. Strengthen the Gluteus Medius (as a hip abductor) of the OPPOSITE hip.... which is typically weak with tight adductors.

Hope that helps.

[extremeskins]

And I apologize in advance for not offering specific stretches or exercises for the listed muscles. I am currently in the process of compiling my own list of strengthening/stretching exercises for each muscle.

But at the very least.... I've pointed you in the right direction I'm sure it won't be hard to find some good examples with a Google search. Best of luck

Cheers.

[QUOTE=extremeskins;2385]The Pes Anserine bursa is deep to the following tendons (insertions): Sartorius, Gracilis & Semitendinosus (hamstring).

(1) The Sartorious performs hip flexion, knee flexion, hip abduction, hip lateral flexion.

It's strongest contribution is as a syngerist to the Rectus Femoris. Therefore, you need to find a "stretch" for the Sartorious.

(2) The Gracilis performs hip flexion, hip adduction, hip medial rotation.

It's strongest contribution is as an adductor. You need to find a stretch for the Gracilis.

(3) Semitendinosus is one third of the hamstring group. It needs to be "stretched". It's a medial... so a medial hamstring stretch would include lying on your back on the floor..... with a fully straightened right leg..... and bring it up as far as you can go (towards the ceiling)... and then let it drop to the right side towards the floor. As far as you can go... and hold for 30 seconds. Perform 3x.

(4) Gluteus Medius. Strengthen the Gluteus Medius (as a hip abductor) of the OPPOSITE hip.... which is typically weak with tight adductors.

Hope that helps.[/QUOTE]