Bursitis Treatment, Prevention & Management Tips
Discover the causes behind bursitis, plus information on what bursitis is and the anatomy involved.
by Brad Walker | Updated September 21, 2022
Bursae are tiny fluid filled sacs located in areas of the body where bones, ligaments and tendons connect. There are more than 150 bursae in the human body, and they function as cushions for joints. The bursae help to decrease friction between moving parts and without them movement would be painful.
…the inflammation of one or more bursae (fluid filled sacs) of synovial fluid in the body.
Common signs of bursitis are a dull ache or stiffness in the affected area; increased pain with movement; tenderness; swelling; redness; and heat.
Although there are many bursae located throughout the body, the most common areas of complaint are the shoulders, elbows, hips and knees.
What Causes Bursitis?
The main causes of bursitis are broken into two major areas.
- Chronic bursitis, which is caused by overuse or repetition.
- Acute bursitis, which is caused by traumatic injury.
In the first instance, any prolonged, repetitive movement of a joint will place strain on the bursa, which over time can cause inflammation and tenderness and result in bursitis. For example, prolonged hammering or vacuuming can place strain on the bursae in the elbow and wrist, and result in bursitis.
The other major cause of bursitis is traumatic injury, which can include an impact or twisting injury to one of the joints. Car crashes and falls commonly result in damage to the bursae.
Treatment for Bursitis
One of the most common treatments for bursitis is anti-inflammatory drugs (NSAID), although quite effective, there are many other useful treatments. Follow the advice below and you should see a significant improvement within 7 to 10 days.
- Rest and Immobilize: Once bursitis is diagnosed it is important that the affected area be rested as much as possible. Any further movement or stress will only aggravate the condition and prolong recovery. It is also important to keep the injured area as still as possible. If necessary, support the injured area with a sling or brace.
- Ice: It is important to apply ice as soon as possible as this will help to lay the foundation for a complete and speedy recovery. The application of ice will also have the greatest effect on reducing swelling and pain. The most common recommendation is to apply ice for 20 minutes every 2 hours for the first 48 to 72 hours.
After 7 to 10 days, or when most of the pain and inflammation has gone, start strength and conditioning exercises for the affected area with balance, strength, agility and flexibility exercises and drills.
Bursitis Prevention
To follow are several useful strategies that will help to prevent bursitis and other joint pain. Don’t forget common injury prevention strategies like, warming up properly and using a bit of old-fashioned common-sense. Even if you don’t have bursitis, the following suggestions will be helpful.
- Completely rehabilitate existing injuries before returning to activity.
- Learn to identify activities that cause bursitis and either avoid those activities or modify them to reduce the pressure and stress on your joints. For example, if kneeling causes discomfort and bursitis in your knee joints, use a cushion or knee pads, or use a small stool to sit on instead of kneeling.
- Always include a general warm-up, followed by an activity specific warm-up before training and especially competition. And Cool down thoroughly after training and competition.
- Take adequate breaks and ensure sufficient rest periods when working out or performing repetitive tasks, and do not perform the same activity continuously for hours at a time.
- Rest in between training sessions or competition allows the body to heal minor injuries and repair the muscles to be ready for the next round of activity.
- Stretch and strengthen to gradually improve the strength and flexibility of the muscles, ligaments and tendons around the injured area.
Research and References
- Aaron, D. Patel, A. Kayiaros, S. Calfee, R. (2011). Four Common Types of Bursitis: Diagnosis and Management. The Journal of the American Academy of Orthopaedic Surgeons, 2011 Jun;19(6):359-67.
- Bahr, R. Maehlum, S. (2004) Clinical Guide to Sports Injuries, 1st Edition (ISBN: 978-0736041171)
- Beachle, T. Earle, R. (2008). Essentials of Strength Training and Conditioning, 3rd Edition (ISBN: 978-0736058032)
- Lustenberger, D. Ng, V. Best, T. Ellis, T. (2011). Efficacy of treatment of trochanteric bursitis: a systematic review. Clinical Journal of Sport Medicine, Sep;21(5):447-53.
- Martini, F. Tallitsch, R. Nath, J. (2009) Human Anatomy, 9th Edition (ISBN: 978-013432076X)
- Tortora, G. Derrickson, B. (2009) Principles of Anatomy and Physiology, 14th Edition (ISBN: 978-1118866096)
- Walker, B. (2018). The Anatomy of Sports Injuries, 2nd Edition (ISBN: 978-1623172831)
- Wikipedia contributors. (2022, August 30). Bursitis, In Wikipedia, The Free Encyclopedia.
- Williams, C. Jamal, Z. Sternard, B. (2022). Bursitis. StatPearls Publishing, Jan 2022.
About the Author: Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon (author page) has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 1,000's of verified customer reviews. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.
Disclaimer: The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice. Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain.
