How to Lower Your Risk of Bursitis

physical therapist guiding her patient

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  • It’s recommended that you follow these tips to help lower your risk of bursitis
  • It’s common knowledge that general stretching helps reduce the risk of injuries, and keeps your muscles strong, lean and mobile. Not only should you stretch before workouts, but regularly in your daily life

Depending on the type of job or hobby that you have, bursitis could appear much sooner than you think. A physically demanding occupation for example, such as plumbing and carpet laying, constantly applies pressure on your knees. Eventually, your bursa will become damaged and swollen. If you’re an athlete, on the other hand, there’s a chance you can develop bursitis through an injury or wearing uncomfortable shoes that strain your feet.1

It’s recommended that you follow these tips to help lower your risk of bursitis. If you’ve already been diagnosed with it, some of the pointers here will help reduce the chances of your bursa  swelling again.

Your Diet Is Important – Don’t Ignore It

A proper diet plays a crucial role in managing bursitis, because consuming healthy and organic foods can provide you with essential nutrients that can strengthen your muscles, as well as anti-inflammatory compounds. To learn what foods can help prevent bursitis, visit the Bursitis Diet  page.

Invest in Shielding Equipment to Protect Your Bursae

Having proper physical protection is essential to help prevent bursitis, along with making you feel comfortable while performing your job or hobby. If you’re a plumber for example, you might want to invest in knee pads to help cushion your knees while you’re fixing pipes under people’s sinks. Elbow pads are also a great investment, especially for those who need to crawl into tighter spaces.2

In addition, athletes should wear shoes that can provide comfort while allowing them to maximize their athletic performance. This is important because athletes are prone to developing heel bursae due to using the wrong shoe. Find a shoe expert who can help find the right shoe for you.3

If You Already Have Bursitis, Visit a Physical Therapist

It’s common knowledge that general stretching helps reduce the risk of injuries, and keeps your muscles strong, lean and mobile. This should this be done before workouts, but should also be practiced in your daily life.4

There are certain exercises that you can do to help strengthen specific areas that surround the bursae, helping reduce the amount of friction and muscles that tighten. To perform these exercises, you will need the assistance of a licensed physical therapist who will help you work through your condition. Your physical therapist will help you tackle these six areas:5

Pain: Your physical therapist will show you various methods to help deal with pain caused by bursitis, such as resting and altering your routine while you are recuperating.

Range of motion: Special exercises may be performed to help increase the range of motion to your joints that have been affected by bursitis.

Manual therapy: Massages and other hands-on treatments may be administered on the affected areas to help treat bursitis, if you’re having problems treating them on your own.

Muscular strength: Strengthening exercises will help you regain the muscles lost due to inactivity caused by bursitis. Your therapist will select the safest and most effective exercises for your condition.

Functional training: As your muscles and bursae improve, your therapist will help you to slowly transition back to your normal routine. Slow movements will be performed under guidance to help familiarize yourself again with your pre-bursitis activities.

Patient education: Your therapist will help you identify any factors that caused the bursitis in the first place and recommend strategies to avoid it from happening again. An exercise program that can be done at home, for example, can help with your condition.


Bursitis: An Introduction

What Is Bursitis?

Bursitis Types

Hip Bursitis

Elbow Bursitis

Knee Bursitis

Shoulder Bursitis

Heel Bursitis

Septic Bursitis

Bursitis Causes

Bursitis Symptoms

Bursitis Treatment

Bursitis Prevention

Bursitis Diet

Bursitis FAQ

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