What it is
On the inside of your shin, just below the knee, three hamstring/inner-thigh tendons fan out together onto the tibia. They are called the pes anserinus — literally 'goose's foot' — because of the shape. Beneath them sits a small fluid-filled cushion (a bursa) that reduces friction. When that cushion is irritated, you get pes anserine bursitis.
How it feels
- Aching pain on the inside of the upper shin, a couple of finger-widths below the knee joint.
- Sharper pain going up and down stairs, getting up from a chair, or after long runs.
- Tenderness when you press on a coin-sized spot on the inner shin.
- Sometimes mild swelling or a 'fullness' in the same spot.
- Pain at night when lying on your side with your knees touching (a pillow between the knees often helps).
Common drivers
- Sudden spikes in running volume — pre-season or returning from a break.
- Hill running, uneven ground, or worn footwear.
- Tight or weak hamstrings and hip adductors (the three tendons that share this attachment).
- Poor frontal-plane control — knees collapsing inward in squats, landings, or running gait.
- Co-existing knee osteoarthritis in older players.
What helps
- Relative rest from the most provocative activity — usually running volume — not complete immobilisation.
- Modifying training: bike, pool, upper-body strength while the area settles.
- Addressing the drivers: hip and hamstring strength, landing mechanics, footwear.
- Gradual progression of medial-chain loading (adductor and hamstring) once pain has settled.