Exercises for pes anserine bursitis

The pes anserine tissues sit on the inner side of the upper shin, below the knee joint. Irritation there can cause tenderness on the inner knee, especially with stairs, rising from a chair, or prolonged walking. Tight thigh muscles, reduced hip control, training changes, and pressure from kneeling can all affect symptoms.

Use gentle hamstring and thigh stretches without forcing the sore area. Add pain-limited bridges, side-lying hip strengthening, and controlled sit-to-stand practice while keeping the knee aligned with the foot. Cycling or water exercise may be more comfortable than repeated stair climbing during a flare. Avoid kneeling directly on the tender spot and reduce activity that causes lingering soreness. A clinician can check whether hip weakness, knee arthritis, or another source is contributing. Medication options such as [Anti-Inflammatory Medication](/treatments/non-surgical-orthopedics/anti-inflammatory-medication/) should be discussed for your health history; persistent symptoms may lead to conversations about [Cortisone Injection](/treatments/non-surgical-orthopedics/cortisone-injection/).

Arrange an examination when inner-knee pain does not settle with activity changes, limits sleep or walking, or comes with visible swelling. Seek prompt help for fever, a hot red knee, sudden inability to bear weight, a locked joint, or rapidly worsening pain, because infection or another injury needs assessment.

Ask whether the bursa or the knee joint is the main pain source, which exercises fit your symptoms, how to protect the area at work, and when an injection or [Joint Aspiration](/treatments/non-surgical-orthopedics/joint-aspiration/) would be considered.