Pes Bursitis Exercises
Supine Hamstring Stretch
Seated Groin Stretch
Sit on a firm surface with both knees bent and feet flat together. Allow knees to fall off to side and place both hands on your ankles and gently increase the stretch by pushing down on your knees with your elbows. Hold for 30 seconds. Repeat 3 times.
Lie on a firm surface. Rest on your hands and opposite leg while the affected pes bursa (area of most soreness) is placed directly over the bolster from your knee kit, or a foam roller. Gently roll the area of soreness back and forth over the bolster for 1 minute. Shift more and more weight onto the bolster as you can tolerate.
It is highly recommended to take the time to ice your knee after exercises and rest for 20 minutes. You can purchase an ice wrap from our Knee Kit that provides cold, as well as, uniform compression around the knee.
In addition, the knee kit contains a foam roll.