Knee (Pes Anserine) Bursitis: Exercises

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Your Care Instructions

Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or physiotherapist will tell you when you can start these exercises and which ones will work best for you.

How to do the exercises

Heel slide

Picture of heel slide exercise
slide 1 of 3
slide 1 of 3, Heel slide,
  1. Lie on your back with your affected knee straight. Your good knee should be bent.
  2. Bend your affected knee by sliding your heel across the floor and toward your buttock until you feel a gentle stretch in your knee.
  3. Hold for about 6 seconds, and then slowly straighten your knee.
  4. Repeat 8 to 12 times.

Quad sets

Picture showing quadriceps exercise
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slide 2 of 3, Quad sets,
  1. Sit with your affected leg straight and supported on the floor or a firm bed. Place a small, rolled-up towel under your affected knee. Your other leg should be bent, with that foot flat on the floor.
  2. Tighten the thigh muscles of your affected leg by pressing the back of your knee down into the towel.
  3. Hold for about 6 seconds, then rest for up to 10 seconds.
  4. Repeat 8 to 12 times.

Straight-leg raises to the front

Picture of staright-leg raises to the front
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slide 3 of 3, Straight-leg raises to the front,
  1. Lie on your back with your good knee bent so that your foot rests flat on the floor. Your affected leg should be straight. Make sure that your low back has a normal curve. You should be able to slip your hand in between the floor and the small of your back, with your palm touching the floor and your back touching the back of your hand.
  2. Tighten the thigh muscles in your affected leg by pressing the back of your knee flat down to the floor. Hold your knee straight.
  3. Keeping the thigh muscles tight and your leg straight, lift your affected leg up so that your heel is about 30 centimetres off the floor.
  4. Hold for about 6 seconds, then lower slowly. Rest for up to 10 seconds between repetitions.
  5. Repeat 8 to 12 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse call line if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Where can you learn more?

Go to https://www.healthwise.net/patientEd

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