Bursitis is a painful swelling of the small fluid‑filled sacs (bursae) that cushion your joints. When those sacs get irritated, you feel ache, stiffness, and sometimes a visible lump. Most people think it only hits athletes, but anyone can develop bursitis if the right (or wrong) things line up.
Repetitive motion is the biggest culprit. Think about the motion you use when you lift groceries, paint a ceiling, or push a lawn mower. Doing the same action over and over squeezes the bursae, especially in the shoulder, elbow, hip, and knee. Even a simple habit like scrolling on your phone for hours can strain the elbow bursa if your forearm stays bent.
Sudden injuries also trigger inflammation. A fall onto your hip, a direct blow to the knee, or a slip that forces your shoulder out of place can cause the bursa to fill with fluid as a protective response. In those cases, pain shows up fast, often within a day, and swelling follows quickly.
Some medical issues make bursitis more likely. Rheumatoid arthritis, gout, and diabetes all affect how your body handles inflammation. If you have gout, uric acid crystals can settle in the bursa, causing a sharp flare‑up. Diabetes can impair blood flow, slowing healing and keeping the bursa irritated longer.
Being overweight puts extra pressure on weight‑bearing joints like the hips and knees. That pressure squeezes the bursae every time you walk or climb stairs, increasing the chance of chronic irritation. Smoking does the same by limiting blood flow, which means the bursa gets fewer nutrients to stay healthy.
Age matters, too. As you get older, the tissues around your joints lose elasticity. Older adults often notice bursitis in the shoulder (subacromial bursitis) after a long day of reaching or lifting.
So what can you do right now? First, watch for early signs: a dull ache that gets worse with movement, a warm spot over the joint, or a visible bump. If you catch it early, rest, ice, and over‑the‑counter anti‑inflammatories usually calm it down. Adjust your routine to avoid the repeat motions that started the problem – switch arms, use proper lifting techniques, or take short breaks every 20 minutes.
If you have an underlying condition like arthritis or gout, stay on top of the treatment plan your doctor gave you. Keeping blood sugar stable, staying hydrated, and managing weight can cut down the number of flare‑ups you experience.
In short, bursitis usually pops up because of repeated stress, sudden injury, or a health condition that fuels inflammation. Spotting the cause helps you choose the right fix, whether it’s a simple tweak to your daily tasks or a deeper medical approach. Keep an eye on your joints, move smarter, and you’ll give those bursae a better chance to stay healthy.
Learn what bursitis is, why it happens, how to spot the signs and which treatments work best to get you moving again.