Ever felt a sharp ache right behind your shoulder or knee after a long day of activity? That could be bursitis. It’s basically inflammation of the small fluid‑filled sacs—called bursae—that cushion your joints. When those sacs get irritated, they swell, making movement painful. Most people think it’s rare, but a handful of everyday habits can spark it.
Repeated motions are the main culprit. Think of a carpenter hammering for hours, a tennis player serving nonstop, or someone who spends all day typing. The constant pressure irritates the bursae, causing them to fill with excess fluid. Injuries, like a fall onto the elbow, can also inflame a bursa straight away. Even poor posture can squeeze shoulder bursae, leading to a slow‑burn ache. Infections are another, though less common, trigger—bacteria can sneak into a bursa after a cut, making the swelling even more painful.
The first step is to rest the affected joint. Giving it a break stops the cycle of irritation. Ice the area for 15‑20 minutes a few times a day; the cold reduces swelling and numbs the pain. Over‑the‑counter anti‑inflammatories like ibuprofen or naproxen work well, but only follow the dosage instructions. Gentle stretching after a couple of days can keep the joint from stiffening—just avoid any move that spikes the pain.
If swelling persists after a week, try a compressive wrap. It provides gentle pressure that limits fluid buildup. Keep the joint elevated whenever you can; gravity helps drain excess fluid. For shoulder or hip bursitis, a warm shower or a heating pad after the initial 48‑hour ice phase can relax muscles and improve blood flow.
When home care isn’t enough, a short course of prescription steroids can calm the inflammation fast. That’s something a doctor can prescribe after checking for infection. Physical therapy is another useful tool—therapists teach you specific exercises that strengthen surrounding muscles, taking the load off the bursa.
Don’t ignore recurring bursitis. If it keeps coming back, there might be an underlying issue, like a bone spur or arthritis. An X‑ray or ultrasound can reveal those hidden problems, guiding a more targeted treatment plan.
Finally, prevent future flare‑ups by tweaking daily habits. Use ergonomic tools at work, take frequent breaks during repetitive tasks, and warm up before sports. Maintaining a healthy weight also reduces stress on joints like the knees and hips, keeping the bursae happy.
Bottom line: bursitis is painful but manageable. Rest, ice, anti‑inflammatories, and smart movement changes can get most people back to their routine without a doctor’s visit. If symptoms linger, get checked out—early treatment prevents chronic issues and gets you moving sooner.
Learn what bursitis is, why it happens, how to spot the signs and which treatments work best to get you moving again.