Bursitis Exercises

A bursa is the fluid sac that lubricates a joint to facilitate movement. The sac or bursa gets easily agitated by a direct impact or repetition of movement. This agitation gives rise to a painful condition clinically referred to as bursitis. It also occurs when the body balance is tipped while adapting to a different movement or environment or a natural condition, like that of a person with one limb longer than the other.

Commonly, bursitis is the result of sports-related injuries in younger people. It results from some external trauma involving the region or extensive use of a particular joint.

Other than impact and movement, the condition is also the result of bacterial infection in or around the bursa and/or arthritis. The elbow, knee, shoulder, hip, and ankle are joints that are commonly affected by this condition. The condition can be triggered by a fall or even wrong attire or footwear.

Bursitis manifests in the form of pain and increased sensitivity around the affected joint, rigidity in movement, inflammation of the area and a burning sensation that causes the skin to sting. The condition can be treated at home, with the help of special exercises.

Along with it, heat and cold compresses, and elevation speed up recovery, alongside the administration of anti-inflammatory drugs, like ibuprofen. The condition can be treated with regular exercises involving moderate body movements and stretching of joints to increase flexibility.

Padding the joints when undertaking strenuous work also helps a lot. In the case of sports enthusiasts, it is important to adopt the right techniques and equipment, and most importantly, the right apparel. All the 160 bursae in the body are located adjacent to larger joints, connected via tendons. This makes it imperative to address the onset as soon as possible.

In case of hip bursitis, the exercise regime needs to be designed around the understanding that the hip is a ball and socket joint. The pelvic bones that form the socket and femur bone that forms the ball are covered with protective cartilage. Heat and/or cold compress treatment, as well as the exercises, need to be sensitive to the wear and tear of this cartilage, which is very susceptible to inflammation and injury. The different bursitis hip exercises include:

Stretching and rolling the gluteal muscles, extending the hip backwards. This exercise can even be accomplished with the help of an exercise ball beyond the regime segment via climbing of stairs, squatting, and swimming.

Flexing the hip flexors or iliopsoas with deliberate moderate movement of the hip in the forward direction. This flexing is best accomplished by movements that ape stair climbing and swimming. Gentle leg lifts and rowing action also help a lot.

Flexing the hip adductor. It is very important to exercise the inner thigh region. This is achieved by deliberately pulling the hip inward and making it taut and then relaxing the muscles prior to flexing them again.

It involve flexing of the several bones, ligaments, and muscles that make up this very complex joint. When adopting exercises to address the onset of shoulder bursitis, it is important to consider the function of the humerus or arm bone, acromion, or tip of the shoulder and the tendons of the rotator cuff.

Alongside the administration of anti-inflammatory medication, such as Advil and Motrin, consider elementary drills that involve overhead weightlifting, sleeping with the arm behind the head, and various object-throwing activities. Shoulder exercises include:

Rotating the shoulders, one by one, forwards and then backwards. The exercise needs to be conducted with moderate vigor at first, slowly increasing the number of times each shoulder is rotated, not the pressure applied.

Over the shoulder throwing of a ball. The action has to be slow and deliberate, ensuring repair and not damage to the delicate tendons and cartilages around the shoulder bone. If there is inflammation, this exercise needs to be adopted only under the supervision and/or on the recommendation of a physical therapist.

Bending forward and backwards with a deliberate, gentle thrust on the shoulder bones. This exercise can be indulged in every time you bend to pick up a fallen object. While bending backwards, it is advisable to seek the help of someone.

Physical therapy, rehabilitation and prevention of additional trauma help in the treatment of bursitis.

Disclaimer: The information provided in this story is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.