Bursitis
- 3min read
Bursitis
Bursitis is a condition characterized by inflammation of a bursa, which is a small fluid-filled sac located near the joints. Bursae act as cushions to reduce friction between tendons, muscles, and bones during movement. When a bursa becomes inflamed, it can cause pain, swelling, and stiffness in the affected area. The most common bursitis occurs in the shoulders, elbows, hips, and knees.
Here are some general tips for managing bursitis:
Rest and protection
Avoid activities that worsen pain and put pressure on the affected area. Rest allows inflammation to decrease and promotes healing.
Application of ice or heat
Apply ice to the painful area during the first 48 hours to reduce inflammation. After that, applying heat can help relieve pain and relax tense muscles.
Anti-inflammatories and pain relievers
Over-the-counter medications such as nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and inflammation associated with bursitis. Pain relievers can also be used to ease discomfort.
Physical therapy
A physical therapy program may be recommended to help restore strength and flexibility around the affected joint, as well as to improve posture and biomechanics.
Avoid repetitive movements
Avoid repetitive motions that strain the affected area. If possible, modify your activities to reduce pressure on the inflamed bursa.
Corticosteroid injections
In some cases, your doctor may recommend corticosteroid injections directly into the inflamed bursa to reduce inflammation and relieve pain.
Posture and ergonomics
Adopt correct posture when sitting, standing, or lifting objects. Use ergonomic aids to reduce pressure on the affected area.
Medical consultation
If the pain persists or worsens despite self-care measures, consult a doctor for an accurate diagnosis and an appropriate treatment plan.
It is important to follow your healthcare provider’s recommendations and avoid overloading the affected area during recovery. With proper treatment and self-care, most cases of bursitis improve over time.
Here are some exercises that may be beneficial for bursitis, but it is essential to practice them carefully and consult a healthcare professional to determine which are best suited to your individual situation:
Arm stretch for shoulder bursitis
Stand and place the affected hand on your opposite shoulder.
Use your opposite hand to grasp your elbow and gently pull the affected arm backward.
Hold this position for 15–30 seconds, then release.
Repeat several times.
Elbow stretch for elbow bursitis
Sit on a chair with your back straight.
Extend the affected arm in front of you, palm up.
Use your opposite hand to grasp the fingers of the affected hand and bend your wrist downward.
You should feel a gentle stretch on the top of your forearm.
Hold this position for 15–30 seconds, then release.
Repeat on the other side if necessary.
Light lateral raises for shoulder bursitis
Stand with a light dumbbell in each hand, arms at your sides.
Slowly lift your arms to the side until they are parallel to the ground.
Slowly lower your arms back down.
Repeat 10–15 times.
Knee flexion and extension for knee bursitis
Sit on a chair with your back straight and feet flat on the floor.
Slowly lift the affected leg, bending the knee, then extend it fully.
Repeat this movement 10–15 times.
Leg raises for hip bursitis
Lie on your back with both legs extended.
Lift the affected leg upward, keeping the knee slightly bent.
Hold this position for a few seconds, then slowly lower the leg.
Repeat 10–15 times.
These exercises can help improve flexibility, strength, and mobility in areas affected by bursitis. Be sure to perform them gently and avoid forcing movements. If you experience significant pain during exercise, stop immediately and consult a healthcare professional.
