6. Gentle Exercises
Gentle exercises can be an effective home remedy to manage bursitis, especially once the acute pain and inflammation have subsided. These exercises can help improve joint mobility, strengthen the muscles around the affected area, and prevent stiffness. However, it’s crucial to perform these exercises carefully and under a healthcare provider’s or physical therapist’s guidance, as improper movements can worsen the condition. Here are some examples of gentle exercises for bursitis:
- Shoulder circles: Gently rotate your shoulders forward and backward.
- Ankle circles: Rotate your ankle in circles, both clockwise and counterclockwise.
- Knee flexion and extension: Bend and straighten your knee, keeping the movements slow and controlled.
- Shoulder stretch: Bring your left or right arm across your chest and gently stretch the shoulder. Hold it with the opposite hand for 30 seconds and switch the arm.
- Calf stretch: Stand facing a wall, place one foot behind you, and lean forward, keeping your back leg straight.