Bursitis -- an inflammatory condition that can affect your knees -- can result from repetitive motion, and often afflicts athletes, particularly those whose sport involves running and jumping. Exercise that is improperly undertaken can be bad for -- and even cause -- bursitis. Over training, excessive running uphill and failing to warm up first can all trigger the condition; working out before bursitis is healed can cause further damage. However, a proper regimen of strengthening and stretching -- once your doctor says it is safe to exercise -- can help heal and prevent bursitis.
Features
Bursitis is caused by inflammation and swelling of the bursa, the fluid-filled sacs that cushion tendons against bone. Inflammation can be located in front of or behind your kneecap, and may also be on the insides of your knees. In addition to the repetitive motion in sports, other causes of bursitis include pressure on your knees from kneeling for prolonged periods and sudden injury or impact to your knees. The primary symptom is throbbing pain in your knees that worsens on climbing stairs; other signs include stiffness, decreased range of motion, tenderness, redness, swelling and warmth. Bursitis is usually treated with the R.I.C.E. program: rest, icing the knee for 20 minutes every few hours, applying a compression bandage and keeping the leg elevated. Pain and swelling can be eased with other-the-counter anti-inflammatory medications, if you have no conditions that preclude their use; your doctor may also advise cortisone injections.
Exercise
Stretching and strengthening the leg muscles can help in recovery of knee bursitis. Arthritis Pain Cure notes that strengthening the hamstrings muscles and the inner portion of your quadriceps helps normalize the tracking of the patella, which can prevent bursitis from returning. You can strengthen leg muscles by swimming and riding a stationary bicycle if your doctor says your bursitis is healed enough to do so. Stop exercising immediately if you experience pain.
Stretches
To perform a quad stretch, stand with a chair in front of you, grasping the back of it with your left hand for balance. Bend your right knee and grasp the foot with your right hand, then pull it towards your body and hold the position for 30 seconds. Release the foot and repeat 10 to 15 times, then perform the exercise on the other leg. To perform a hamstring stretch, sit on the floor with the injured leg straight out in front of you; the other leg should be bent. Lean forward and grasp the ankle, holding for 30 seconds. Release the ankle and sit up straight; repeat 10 to 15 times. Consult your doctor or physical therapist before performing stretches for bursitis.
Precautions
When resuming exercise after bursitis, stretch first and do cool-down exercises when you are finished; these techniques loosen muscles and tendons and decrease stress on your knees. Use kneepads to protect your knees if you participate in sports -- such as wrestling, football, basketball and skateboarding -- that can cause blows or trauma to your knees. Gradually increase your duration and activity level when beginning to exercise; if pain doesn't reappear you can slowly progress to your former level of activity, but beware of over training.
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