Bursae are small, fluid-filled sacs that relieve friction and cushion movement where your muscles and tendons move over bone. Bursitis occurs when a bursa becomes inflamed and the small sac fills with additional fluid, which can cause pain and limited movement in a joint. Inflamed bursae near the surface, such as in the elbow, may cause noticeable warmth, redness and swelling. Once the acute inflammation resolves and the pain subsides, your physician may recommend exercises for rehabilitation and prevention.
Causes of Bursitis
Common causes of bursitis include traumatic injury, overuse and conditions affecting joints, such as rheumatoid arthritis. Kneeling without appropriate cushioning for your knees, over-training for a sport or putting in too many miles on the treadmill for weight loss can cause the inflammation that leads to bursitis. The Merck Manuals Online Medical Library notes that your shoulders are most susceptible to bursitis, but the condition often affects elbows, hips, knees and toes as well.
Range of Motion Exercises
To help relieve the stiffness in your joints, caused first by the bursitis and often worsened by the need to limit movement during the initial phase of treatment, your doctor might recommend range of motion exercises once your pain resolves. Designed to take your joints through a full range of motion, exercises like shoulder rolls, rotating your ankles or placing your fingertips on your shoulders and drawing imaginary circles in the air with your elbows can help keep your joints flexible. Always wait for your doctor's approval to begin range of motion exercises after a bout of bursitis and ask for details about which exercises he recommends in your case.
Exercises to Prevent Bursitis
Exercises that strengthen the muscles and tendons around your joints can help prevent bursitis, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. A gradual strengthening program for your gluteals and hamstrings might decrease your risk of hip bursitis. Keeping the deltoids in shape helps protect the shoulders and strengthening the quadriceps can reduce the risks to your knees. Once your doctor approves a strengthening program, a physical therapist or other sports medicine professional can design a home regimen that enhances your overall conditioning with specific attention to your problem areas.
TLC for Your Joints
Protecting your joints during routine daily activities might reduce your odds of developing bursitis, according to MayoClinic.com. Cushioning your knees with pads while you garden, clean floors or perform other kneeling activities reduces the pressure that can lead to bursitis. Getting up for a quick stroll around the room decreases the stress placed on your hip bursae when you sit in one position too long. Taking breaks from repetitive activities such as painting, lifting with your knees rather than your back and using a dolly or wheelbarrow for heavy loads can also help prevent bursitis.
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