Client Name:
Age:
Gender:
Date Generated:

Pes Anserine Bursitis - 7+ Week Plan

Generated by MMSx Authority Team

Overview: Pes Anserine Bursitis is the inflammation of the bursa located on the inner side of the knee, a few inches below the joint. This condition is caused by the irritation of the bursa from repetitive friction or a sudden increase in activity. This 7+ week plan follows the NEEBAL framework (Neutral → Elasticity → Endurance → Balance → Activation → Load) to address the issue. The goal is to first manage pain and inflammation, then build strength in the muscles that stabilize the knee (particularly the hamstrings and hip abductors), and safely re-educate movement patterns. All movements should be performed with control and within a pain-free range.

Pain Profile (10 Parameters)

Technical Name: Pes Anserine Bursitis
Layman's Description: Inflammation on the inside of the knee below the kneecap.
Common Triggers: Repetitive knee flexion and extension (e.g., running, cycling), running on a sloped surface, and tight hamstrings or adductors.
Movement Pattern Involved: Knee flexion (bending) and extension (straightening) with associated friction on the inner knee.
Region / Body Part: The inner side of the knee, approximately 2-3 inches below the joint line.
Pain Type: Localized tenderness, swelling, and a burning sensation.
Severity / Stage Tags: Acute (sudden onset), Chronic (persistent).
Suggested Drill Focus: Gentle stretching of the hamstrings and adductors, and strengthening of the glutes, hamstrings, and hip abductors.
Red Flags: Significant redness, warmth, or fever, which could indicate a septic (infected) bursa.

Warm-Up (5–7 mins)

Light Cardio (2 min): Gentle walking or stationary cycling to increase blood flow to the joint. Avoid any direct pressure on the inner knee.
Supine Ankle Pumps (2 min): Lie on your back. Gently point your toes away from you, then pull them back toward your body.
Supine Pelvic Tilts (1 min): Lie on your back. Gently rock your pelvis forward and back to gently mobilize the spine and pelvis.
Glute Bridges (10-15 reps): Gentle activation to wake up the glutes, which are crucial for hip and knee stability.

Cooldown (5–7 mins)

Diaphragmatic Breathing (2 mins): Lie on your back. Focus on slow, deep belly breaths to promote relaxation.
Gentle Hamstring Stretch (1 min each side): Lie on your back and gently pull one knee toward your chest with a towel or band around the foot to gently stretch the hamstring.
Adductor Stretch (1 min each side): Sit on the floor with the soles of your feet together in a butterfly position. Gently let your knees fall out to the sides.
Self-Assessment (1 min): Briefly assess current discomfort and overall feeling of relaxation. Note any changes.

Written/Suggested by MMSx certified Professionals (MMSx Authority) — NEEBAL framework applied.

Disclaimer: This rehabilitation program is educational and follows evidence-based principles. **This program is designed for the rehabilitation stage and should only be initiated with direct approval from your medical professional. Individuals with persistent pain, numbness, or tingling should be immediately assessed and cleared by a medical professional.** Stop any exercise that causes increased pain, a grinding sensation, or other concerning symptoms. This is not medical advice. MMSx Authority, TrainersEye, and affiliates disclaim liability for injuries or adverse outcomes.