Q Are there any self-care methods I can perform at home during treatment for pes anserinus tendinitis?
A During the acute phase, applying a cold compress for 15 minutes, 2 to 3 times a day, helps reduce swelling. Placing a cushion under the knee to keep it elevated above the heart is also beneficial. During the recovery phase, gradually add hamstring and calf stretches, as well as quadriceps strengthening exercises. Avoid postures that apply direct pressure to the inside of the knee.
Detailed Answer
The PRICE principle (Protection, Rest, Cold Compress, Compression, Elevation) is fundamental during the acute phase. After 48 hours, heat therapy can be used to improve blood circulation. Wearing a knee brace to prevent varus deformity helps prevent recurrence, and correcting the foot arch with insoles is also effective.
Korean Medicine Clinic Perspective
Korean medical self-care approaches the issue by promoting the circulation of Qi and blood. Gently applying pressure to acupoints that promote meridian flow around the knees and legs helps relieve congestion on the inner side of the knee. It is also beneficial to improve blood and energy circulation in the lower body through half-body baths or foot baths. In addition to in-clinic treatment, Dongjedang provides personalized guidance on acupoint pressure and stretching routines that can be practiced in daily life.
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