What is Bursitis?
Bursae are small, fluid-filled sacs that sit between muscles, tendons, and bones. Think of them as natural cushions that reduce friction and allow smooth, pain-free movement of your body’s tissues.
Bursitis occurs when a bursa becomes swollen and inflamed. This inflammation disrupts the smooth movement of tissues, leading to friction and irritation in the surrounding area. Common symptoms of bursitis include:
• Pain
• Swelling
• Joint stiffness
• Local tenderness
What Causes Bursitis and Where Does Bursitis Happen?
Your body has numerous bursae, but the most common sites for bursitis are the shoulder, elbow, hip and knee.
Bursitis can be triggered by several factors, such as:
• Repetitive strain from overuse
• Trauma, like falls or direct impact
• Sustained pressure, such as kneeling or leaning on your elbows
• Bacterial infection or inflammatory diseases
It’s also worth noting that bursitis often occurs alongside other conditions, such as tendinopathy. Addressing these accompanying issues is critical for effective treatment.
The Problem with Traditional Treatments
Historically, bursitis treatment has relied heavily on passive approaches like corticosteroid injections and anti-inflammatory medications. While these methods may provide temporary relief, they don’t address underlying issues—particularly the often-overlooked tendinopathy that may accompany bursitis.
For example, research has shown that isolated trochanteric bursitis (in the hip) is rare, accounting for only 2% of lateral hip pain cases. Tendon pathologies are much more common contributors to pain in this area. Treating only the bursa, therefore, can miss the mark and lead to short-term fixes instead of long-term solutions.
What Does This Mean for You?
To effectively manage bursitis, it’s essential to work with your practitioner on active treatment strategies that target both the tendon pathology and the bursitis. This often involves:
1. Exercise-Based Management
• Starting with isometric exercises to manage pain and irritation.
• Progressing to strength-based exercises as symptoms improve, helping to rebuild resilience in the affected area.
2. Lifestyle Adjustments
• Identifying activities or movements that aggravate your symptoms.
• Implementing simple changes to your daily routine to reduce irritation and allow tissues to settle.
Takeaway
Bursitis can be frustrating, but understanding the underlying causes and focusing on active, long-term strategies is key to effective management. By combining informed adjustments with targeted exercises, you can reduce symptoms and get back to moving comfortably.
If you’re struggling with bursitis, reach out to one of our practitioners to develop a personalised treatment plan that works for you!
References:
Lange J, Tvedesøe C, Lund B, Bohn MB. Low prevalence of trochanteric bursitis in patients with refractory lateral hip pain. Dan Med J. 2022 Jun 15;69(7):A09210714.
National Center for Biotechnology Information. (2020). Anatomy, Skin Bursa. In StatPearls [Internet]. Retrieved November 20, 2024, from https://www.ncbi.nlm.nih.gov/books/NBK554438/