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5 Surprising Facts About Bursitis and the Top Exercises for Relief

Updated: Jan 20



The bursae are tiny, fluid-filled sacs that function as cushions between bones and muscles, tendons, and skin, and bursitis is a frequent musculoskeletal ailment that affects them. Caused by bursae inflammation, the condition manifests itself clinically as localised pain, edoema, and stiffness.


Bursitis affects a large percentage of the modern population, especially individuals whose professions or interests put stress on certain joints like the elbow, shoulder, or hip on a regular basis. Arthritis, gout, and even a sudden uptick in exercise routines are some more potential culprits.


There is also debate about whether or whether hunter-gatherers experienced the same levels of bursitis as modern humans. However, identical overuse problems might have occurred from any activity that included repetitive motions or strain on particular joints, such as hunting or lifting large items.


Numerous physical activities have been shown to alleviate bursitis symptoms and lessen the likelihood that they may return. I'll give you five to try:

Physical activities that increase range of motion: To aid in flexibility and minimise stiffness, gently move the afflicted joint through its complete range of motion.

Gentle stretching of the muscles and tendons near the sore joint can help increase mobility and lessen discomfort.

Resistance training: Tendons and muscles near the injured joint can be strengthened by performing exercises with modest weights or resistance bands.

Low-impact aerobic exercise, like walking or swimming, can help you become in shape and take some of the pressure off your injured joint.

For pain and inflammation relief, try icing the afflicted area for 15 to 20 minutes.

Keep in mind that you shouldn't feel any discomfort when doing these workouts. Discontinue immediately and see a doctor if you develop any discomfort.


In conclusion, bursitis is a musculoskeletal ailment that affects many individuals today, especially those whose professions or hobbies call for the use of repeated motions or the application of excessive force to certain joints. Multiple exercises have been shown to alleviate symptoms and lessen the likelihood of a recurrence of the problem. In any case, if your pain or discomfort persists, it's best to consult a doctor.


Please keep in mind that the exercises described in this blog post are not meant to replace the advise of a qualified medical expert; rather, they are presented for informational and educational reasons only. If your pain or discomfort persists, you should consult a doctor. If you have a preexisting medical condition, it is extremely important to check with your doctor before beginning a new fitness routine. Stop doing any physical activity that hurts. Stop doing the exercises right once and see a doctor if you start to feel any pain.


For those who don't know much about bursitis, here are five interesting tidbits:

It's not limited to the bursas in the elbows, shoulders, and hips; it may happen anywhere.

People over 40 are disproportionately affected, yet it may happen to anybody.

Repetitive motions, stress on particular joints, and preexisting disorders are only some of the potential triggers.

Rest, ice, and physical therapy are all effective treatments.

Surgeons may need to operate to remove the damaged bursa or fix any underlying damage in extreme circumstances.

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