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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 this be done during and before workouts, but in your daily life

Depending on the type of job or hobby that you have, you could be more at risk for bursitis than you think, no matter what your age. 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

Ensuring that you have proper physical protection is essential for both preventing bursitis and helping 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 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 be done before workouts, and 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, which will also help reduce the risk of muscle atrophy.5 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 five areas:6

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 — You may be asked to perform special exercises to help increase the range of motion in the 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 muscle tone 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.

This will include attempting slow movements under the therapist’s guidance to help you return to your pre-bursitis activities.

Patient education — Your therapist will help you identify any factors that caused the bursitis in the first place, and will 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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Bursitis Diet

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