People who have had bursitis know how painful it can be. According to experts, bursitis is a common condition in which small fluid-filled sacs (bursae) in the body become inflamed, causing pain and discomfort. “The role of the bursa is to reduce friction between bones, tendons, and muscles around your joints,” explains Ethan Kellum, M.D., an orthopaedic surgeon and team orthopedist for the NFL’s Tennessee Titans. “Some of the most common areas of bursitis are the shoulder, hip, elbow, and knees.”
Meet the Experts: Matthew Siow, M.D., an orthopaedic sports medicine surgeon at DISC Sports and Spine Center; Andrew Gorecki, P.T., D.P.T., owner of Superior Physical Therapy; Ethan Kellum, M.D., an orthopaedic surgeon and team orthopedist for the NFL’s Tennessee Titans
Dr. Kellum says that many people develop bursitis because of overuse or friction over time. “Activities like pickleball and tennis can be culprits,” he says. But even if you’re not an athlete, you can still develop bursitis. According to the Cleveland Clinic, gardening, cleaning, carrying heavy boxes, painting, or poor posture can cause it.
Experts say that you should see a doctor if you think you have bursitis. Symptoms like fever, significant warmth or redness over the affected area, or rapidly progressive swelling warrant prompt medical attention, as these may be signs of an underlying infection rather than simple bursitis. Even if you don’t have these red-flag symptoms, joint pain can have many different causes, so it’s important to get an accurate diagnosis. While you wait for your appointment, these expert-recommended home remedies can help ease the pain.
Use topical or oral anti-inflammatories
“In general, the first-line treatments for pain of the bursa would be to try anti-inflammatories,” says Matthew Siow, M.D., an orthopaedic sports medicine surgeon at DISC Sports and Spine Center. “If it’s a more superficial bursa, you could try an over-the-counter topical anti-inflammatory such as diclofenac gel, whereas if it’s something deeper, such as in the shoulder, an oral anti-inflammatory might be more effective.”
You’ll want to consult a healthcare provider before using NSAIDs, as these medications can be harmful for people with certain conditions, including kidney disease.
Try the RICE method
RICE stands for rest, ice, compression, and elevation — all things that can help you manage a bursitis flare. Andrew Gorecki, P.T., D.P.T., owner of Superior Physical Therapy, emphasizes that in this case, “rest” means taking a break specifically from activities that heighten the pain, not bed rest. “Stop the specific aggravating activity, but keep moving the rest of the body. Total rest stiffens everything and prolongs recovery,” he says.
He suggests icing the affected area for 15 to 20 minutes, three to four times per day for the first 48 to 72 hours after the flare begins.
“Compression can help for some bursae, including those in the elbow and knee,” he says. “A simple compression sleeve worn during the day reduces swelling.”
If it’s possible, you can also elevate the affected joint to reduce pain and swelling.
Apply heat
According to Stanford Medicine Health Care, after three days (72 hours) of consistently icing the joint, you can also try using heat to manage the pain. Your provider may suggest alternating heat and ice.
Modify your sleeping position
Gorecki suggests finding ways to modify your sleeping position if your usual position aggravates the condition. “For hip bursitis, sleep with a pillow between the knees, on the opposite side,” he suggests. “For shoulder bursitis, avoid sleeping on the affected shoulder and prop the arm on a pillow.”
You should also be mindful of your body’s position during the day. Gorecki says that if you’re dealing with knee bursitis, you should use a thick foam pad if you have to kneel at all.
Gently move the joint
Once the pain is no longer acute, gentle exercises are in order. “Keeping the joint moving prevents the stiffness that sets up the next flare,” says Gorecki.
You can also work to strengthen the muscle group that protects the bursa. “For hip bursitis, that’s almost always the gluteus medius. Weak hip abductors are the single most common driver. For shoulder bursitis, it’s the rotator cuff and the muscles that control the shoulder blade. For elbow bursitis, it’s grip strength and forearm endurance,” he explains.
Stretch
The importance of exercise following a bursitis attack can’t be overemphasized. A common recommendation is to perform stretching techniques to return full, normal movement to the joint. A physical therapist or doctor can recommend specific stretches for the affected area and teach you how to do them safely.
Be mindful of your daily habits
Gorecki shares that the “most missed piece” when it comes to bursitis is to reduce the daily inputs that aggravate it. “Crossing your legs at the desk all day, carrying a heavy bag on one shoulder, sleeping in the same position every night — these low-grade chronic inputs are often what tipped the bursa over the edge in the first place,” he says.
When to see a doctor
While ice and OTC anti-inflammatories can help ease the pain of bursitis, you should still see a healthcare provider, according to experts. “It’s important to make sure that there’s no infection,” says Dr. Siow. “Bursas can also get infected, and that can cause a septic bursitis, so if there’s warmth, redness, or fever, those are signs that it could be infected and may need additional intervention.”
Dr. Siow also notes that you should see a doctor if you have recurrent episodes of bursitis pain that continue even when you try home treatments like compression, ice, and elevation.
“Of course, if there is pain at the joint, that could be related to something other than bursitis, which is another reason to be evaluated,” says Dr. Siow.
Brooke Williams, D.O., is an accomplished Board-Certified Internal Medicine specialist who serves as a dedicated Hospitalist in North Carolina. Having successfully completed her residency training in the vibrant South-suburbs of Chicago, she also took the initiative to co-found a commendable nonprofit organization named Color of Medicine. This organization is committed to promoting diversity in medicine and STEM fields, with a particular focus on empowering underrepresented minorities. Dr. Williams passionately advocates for enhancing cultural competency and addressing racial health disparities within minority communities, displaying unwavering dedication to creating a more inclusive and equitable healthcare landscape.
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