Bursitis (General)

Explanation of Diagnosis

Bursitis means inflammation or irritation of a bursa, a small fluid-filled cushion that helps reduce friction between bones, tendons, and skin. It most commonly happens from repetitive pressure, repetitive motion, awkward positioning, or an increase in activity. The affected area may feel achy or sore, feel tender to touch, and sometimes become stiff or swollen. Symptoms often worsen with movements or positions that increase pressure on that bursa.

Specific Work Modifications

• Avoid resting directly on the sore area; use padding if you must (for example, under the elbow, knee, or hip).
• Change positions more often and alternate tasks to reduce repetitive stress on the same joint.
• Reduce repetitive reaching, overhead work, or frequent bending if those motions trigger symptoms.
• Set up your workstation so the affected area stays in a more neutral position (adjust chair height, desk height, and monitor position).
• Take short movement breaks every 30 to 60 minutes to gently reset posture and circulation.
• Use supportive footwear and avoid long periods standing in one spot if weight-bearing worsens symptoms.

Specific Activity Modifications

• For sports or hobbies, pause the specific motion or activity that flares the bursitis and switch to a less provocative option (for example, reduce impact running or deep squats).
• Avoid deep stretching into pain and avoid sudden increases in distance, duration, or intensity.
• Limit activities that involve leaning on the affected side or repeatedly rubbing the area (such as kneeling, repeated lunges, or certain drills).
• Choose low-impact alternatives like walking on level ground, stationary cycling, or gentle swimming if they stay below your pain limit.
• After activity, use gentle pain-free movement rather than forcing the joint through sharp or tender ranges.
• If symptoms increase during activity and do not calm down soon after, dial back and contact your clinician for guidance.

Recommended Supplements

• Omega-3 fatty acids (fish oil) 1 to 2 grams per day of combined EPA and DHA may help support an overall anti-inflammatory effect.
• Curcumin or turmeric extract 500 to 1,000 mg per day may help some people with inflammatory-type pain.
• Vitamin D3 1,000 to 2,000 IU per day can support musculoskeletal health, especially if your level is low or you have limited sun exposure.

Recommended Nutrition and Hydration

Diet Recommendations

• Aim for a balanced pattern with plenty of colorful fruits and vegetables, lean protein, and healthy fats.
• Choose high-fiber foods and whole grains to support overall recovery and reduce excess inflammatory load.
• Limit alcohol and keep added sugars lower, since they can worsen inflammation in many people.
• If you are trying to heal while less active, eat enough protein to maintain muscle.

Hydration Tips

• Drink enough water to keep urine light yellow and avoid dehydration, which can worsen muscle aches.
• If you sweat a lot during lighter activity, include fluids with electrolytes or a balanced snack.

Home Exercise Prescription

Do these exercises about 4 to 6 days per week, staying in a pain-free or mildly uncomfortable range.

1. Gentle range-of-motion for the affected joint: move slowly through your comfortable range and repeat 10 times, 1 to 2 rounds.
2. Gentle mobility/soft-tissue-friendly movement: practice slow circles or easy swings of the joint without forcing, 10 repetitions each direction.
3. Isometric muscle activation: tighten the muscles around the sore area without moving the joint (press gently into a wall or a towel) and hold 5 to 10 seconds, repeat 8 times.
4. Light stretching to the “easy tension” point: hold a comfortable stretch 20 to 30 seconds, repeat 2 to 3 times, and stop if it sharpens pain.
5. Functional movement practice: do short, easy movements through daily-task positions (like sit-to-stand or controlled reaching) for 1 to 2 sets of 8 to 10 reps, staying smooth and pain-limited.

Stop and reassess if symptoms sharply worsen, spreading redness or fever develops, or pain becomes significantly more intense.

Helpful Books

• "Explain Pain" written by David Butler and Lorimer Moseley
• "Move Your DNA" written by Katy Bowman
• "Strength Training Anatomy" written by Frédéric Delavier