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Pes Bursitis Exercises

Supine Hamstring Stretch

Bring your knee towards your chest and wrap the strap around your foot. Keep your hip flexed to 90 degrees and slowly, with the use of the strap, extend your knee until you feel a stretch in the back of your upper leg and hold for 30 seconds.  Repeat 3 times. Repeat with other leg.

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.

Foam Rolling

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.