🤕Pain on the inside of the knee? It could be the pes anserine.
Also called the 'Goose Foot', this area is the insertion of the sartorius, gracilis & semitendinosus muscles. Whilst not a common cause of knee pain, it's one not to be missed.
Try these 2 home strength tests:
1️⃣Single leg bridge to fatigue test: do as many as you can, 🎯 is 25 reps on each side
2️⃣Copenhagen bridge hold: try & hold as long as you can. 🎯 is more than 20 secs on each side
If you aren't hitting the above normals, then give these exercises a try! 💪
1️⃣Double leg sliding bridges. Progress to single leg sliding bridges. These exercises target the hamstring component of the pes anserine
2️⃣Copenhagen bridges at the knee, progress to bridges at the ankle. These exercises target the adductor component of the pes anserine.
👋Runners, if you need further help with your knee pain, don't hesitate to reach out to us!
#pesanserine #kneepain #knee #running #runninginjury #strength #exercises #kneeexercises #runnersofinstagram #melbournerunners #instarunners # marathon #marathontraining #halfmarathon #halfmarathontraining #run #runpainfree #runners
