Exercises to accompany therapy for pes anserinus syndrome
In the case of pes anserinus syndrome – pain on the inside of the knee – exercises can help to relieve pain and alleviate the symptoms. The training aims to strengthen the muscles and improve the mobility of the joint. Regular training can restore the functionality of the knee.
Before you start, please seek medical or therapeutic advice.
Get to the right exercises quickly:
Warm-up exercise
Cycling with one leg
Aim: Warm-up
Starting position: Lie on your back and propp yourself on your forearms.
Exercise:
- Lift your right leg into the air and bend it.
- Make circular movements with your right leg (cycling in the air).
- The lower back should not leave the floor during the exercise.
- Repeat the exercise with your left leg.
3 sets x 20 seconds each, 60 seconds rest
Strengthening exercises
Activation of the pes anserinus group
Aim: Strengthening of the pes anserinus tendon muscles group
Starting position: Tie a physioband around the right leg of the table and knot it into a loop. Stand hip-width apart in the middle behind the table.
Exercise:
- Stand behind a table, hip-width apart and offset to the side. If you are unsure, lean against the table.
- Slip your right heel into the band and bend your leg slightly.
- Move the leg backwards and upwards, heel first, towards the opposite shoulder.
- Perform the exercise in a slow and controlled manner. Keep your torso straight, produce the movement using only your hips and knees.
10 to 15 reps
Bridging with Physioband
Aim: Strengthening the posterior thigh muscles (ischial muscle)
Starting position: Tie a physioband into a loop and place it around your thighs just above your knees. Lie on your back with your arms at your sides next to your body.
Exercise:
- Stand with both legs hip-width apart and keep the tension on the band.
- Lift the pelvis off the floor and then slowly put it down again.
- Perform the exercise in a slow and controlled manner.
10 to 15 reps
Knee flexing with Physioband
Aim: Strengthening the anterior thigh muscles (quadriceps)
Starting position: Tie a physioband into a loop and place it around your thighs just above your knees. Stand on the floor with your feet hip-width apart.
Exercise:
- Squat down and push your buttocks backwards.
- Keep your knees straight against the resistance of the physioband.
- The upper body remains upright and the heels remain in contact with the floor.
- Then return to the starting position.
- Perform the exercise in a slow and controlled manner. Make sure to maintain the tension in your torso throughout.
3 sets x 15 reps each, 30 seconds rest
Stretching exercises
Stretching in a standing position
Aim: Stretching the inner thighs (adductors)
Starting position: Stand with your legs apart on the floor.
Exercise:
- Shift your weight to one leg and bend the knee joint on that side slightly, keeping the other leg straight.
- Hold the position for 45 seconds and repeat the exercise on the other side.
- Keep your upper body upright.
- Perform the exercise for both legs one after the other.
3 sets / 45 seconds hold each, 60 seconds rest
Stretching in a sitting position
Aim: Stretching the posterior thigh muscles (ischial muscle)
Starting position: Sit down on the floor.
Exercise:
- Extend one leg forward and bend the other leg so that the sole of the foot touches the inside of the other thigh.
- Now move your upper body forward in the direction of the extended leg and hold the position for 45 seconds.
- Perform the exercise with the other leg afterwards.
3 sets / 45 seconds hold each, 60 seconds rest
