What is anguish tendonitis?
Pes anserine tendonitis is one of the most common causes of knee tendonitis in which there is inflammation of the tendons on the medial side of the joint, namely the semitendinosus, semimembranosus and gracilis, which make up the pes anserines.
Sometimes, the bursa surrounding these tendons is also inflamed, causing pes ansus bursitis.
Genumedi® PA Knee Brace - Goosefoot Tendonitis
Causes of pes anserinus tendonitis
Pes anserinus tendonitis especially affects women from middle age onwards, with valgus knees, flat feet, some excess weight and who have recently made a walking effort.
Other common causes of this type of tendinopathy are: trauma, osteoarthritis or rheumatic pathology, and even injuries to the adjacent meniscus.
Excessive sporting activity (“overtraining”), such as, for example, practicing athletics on hills, can also cause its appearance.
Genumedi® PA Knee Brace - Goosefoot Tendonitis
Symptoms of pes ansus tendonitis: Knee pain in the inner medial area below the knee, when walking/running or bending
The main signs and symptoms are pain in the medial aspect of the knee, especially when going up and down stairs, when bending the knee or when getting up from a sitting position.
Some swelling and edema (swelling) may be visible in the affected region.
Local palpation awakens pain and helps with diagnosis.
Genumedi® PA Knee Brace - Goosefoot Tendonitis
Exercises to support therapy that help with recovery from anguish tendonitis
If you suffer from pes ansus tendonitis, there are exercises you can do to improve knee pain on the inside of your leg. Familiarize yourself with our exercises to complement therapy, which you can do at home:
Exercise 1 - Pedaling with one leg
Purpose: Warming
Positioning: Lying with your lower back on the floor, supported by your forearms
Exercise
- Bend your right leg and bring it up
- Circular movements with the right leg (pedaling in the air)
- Repeat the exercise with the left leg
Note: Keep your lower back on the floor.
Repetitions:
3 sets, 20 seconds each
60 seconds of rest
Exercise 2 - Activation of the goose paw
Objective: Strengthening the pes ansus tendon muscle group
Positioning:
- Tie the exercise band to the leg of a table
- Slide the heel into the band
- Stand away from the table, with your legs shoulder-width apart, leaning on the table if necessary.
- Slightly bend the knee of the leg into the loop
Exercise: Bend your leg backwards, with the heel pointing up and inward (toward the opposite shoulder).
Note: Perform the exercise in a slow and controlled manner. Keep your torso straight, carrying out the movement using only your hips and knees.
Reps: 10-15 reps
Exercise 3 - Make the bridge
Goal: Strengthening the hamstring muscles (ischial muscle)
Positioning:
- Tie a knot in the exercise band, and wrap it around your thighs, just above the knee.
- Lie on your back
- Bend your legs – keeping your legs hip-width apart. Important: Keep the band under slight tension
Exercise:
- Raise your pelvis into the bridge position, keeping your knees hip-width apart
- Slowly lower your pelvis to the floor again, keeping the band under tension
note: Perform the exercise in a slow and controlled manner.
Reps: 10-15 reps
Exercise 4 - Knee flexion
Goal: Strengthen the anterior thigh muscles (quadriceps)
Positioning:
- Tie a knot in the exercise band, and wrap it around your thighs, just above the knee.
- Stand with your legs hip-width apart
Exercise:
- Push your buttocks back into a low squat
- As you do so, push your knees outward against the resistance of the exercise band.
- Keep your weight on your heels and torso centered
- Return to starting position
note: Perform the exercise slowly and along the torso.
Reps: 3 sets, 15 reps each
Exercise 5a - Standing stretch
Goal: Stretch the inner thighs (adductors)
Positioning: Standing with legs apart
Exercise: Shift your weight to one side while bending the knee on the same side, keeping the other leg extended
Important: Keep your torso straight. Do the exercise on one leg at a time.
Repetitions:
- 3 sets, 45 seconds of hold each
- 60 seconds of rest
Exercise 5b - Seated stretch
Goal: Stretching the hamstring muscles (ischial muscle)
Positioning:
- Sitting on the floor
- Extend one leg in front of you, keeping the other leg bent at the knee so that the sole of your foot touches the inner thigh of the extended leg
Exercise
- Move your upper body toward the extended leg
- Do the exercise with one leg and then the other
Repetition:
- 3 sets, 45 seconds each
- 60 seconds of rest
Source: https://www.medi.de/en/diagnosis-treatment/knee-pain/pes-anserinus-syndrome/#exercises