Bursitis is a medical condition characterized by inflammation of the bursa – a small, fluid-filled sac between bones, tendons, and muscles. It acts as a cushion and lubricant between bones and other tissues. Bursae are located in various joints throughout the body, and their primary function is to reduce friction and allow smooth movement between these structures.
Inflammation of the bursa can cause pain, swelling, and reduced mobility/range of motion in the affected joint or area. Common locations for bursitis include the shoulder, elbow, hip, knee, and heel (Achilles tendon bursitis), but it can occur in any joint with a bursa. Bursitis can result from overuse or repetitive motions, injury, infection, or underlying medical conditions like arthritis. The most common symptoms of bursitis include:
- Pain: The pain associated with bursitis is typically sharp and localized to the affected area. It may worsen with movement or pressure on the joint.
- Swelling: Inflammation of the bursa can lead to swelling in the affected area.
- Redness and warmth: The skin over the inflamed bursa may become red and warm to the touch.
Treatment for bursitis typically involves rest, ice, elevation, and the use of NSAIDs to reduce pain and inflammation. A doctor may recommend physiotherapy, corticosteroid injections, or, rarely, surgical drainage of the bursa if conservative treatments are ineffective. This write-up will discuss how you can easily treat bursitis at home with effective and proven home remedies.
Home Remedies to Treat Bursitis
Here are some home remedies and self-care measures that will help alleviate the pain and other associated symptoms of bursitis and promote healing.
1. Rest
Rest is a fundamental and essential home remedy for treating bursitis. It’s often the first and most crucial step in managing this condition. Overuse, repetitive motions, or excessive pressure on a joint or area typically causes bursitis. Resting the affected joint or area reduces the irritation and inflammation of the bursa. This allows the bursa to heal without further stress or strain.
Continuing to use the affected joint or area when you have bursitis can exacerbate the condition, potentially leading to more severe symptoms or complications. Resting the affected area helps prevent further damage. Rest is also crucial for the body’s natural healing processes. When you rest, blood flow to the affected area is optimized, allowing the body to repair damaged tissues and reduce inflammation more effectively.
2. Ice Therapy
Ice therapy, also known as cold therapy, is a commonly used home remedy to help manage the symptoms of bursitis, particularly in the early stages when there is inflammation and pain.
When you have bursitis, the affected bursa becomes inflamed, leading to pain and swelling. Applying cold to the area causes blood vessels to constrict (vasoconstriction), which can help reduce the flow of blood to the inflamed area. This, in turn, decreases the inflammation and swelling. Cold therapy can temporarily numb the affected area’s nerves, providing pain relief. It can also slow down the transmission of pain signals to the brain.
To do this: wrap a bag full of frozen ice cubes or peas in a cloth. Apply it to the affected area for about 15-20 minutes every 1-2 hours, especially during the first 48 hours after symptoms appear.
3. Compression
Compression helps manage bursitis symptoms, particularly when swelling is associated with the condition. It involves using an elastic bandage or brace to wrap the affected area gently. The goal is to provide external pressure to the area, which can help in several ways:
- Compression helps prevent the accumulation of excess fluid in the inflamed area by promoting the drainage of fluids away from the site of inflammation.
- It offers support to the affected joint or limb, which can help relieve pain and reduce strain on the bursa.
- It can provide added stability to the joint, limiting excessive movement that might exacerbate the bursitis.
Gentle compression using an elastic bandage or brace can help control swelling by preventing excessive fluid buildup in the affected area. Make sure not to wrap it too tightly, as this can impair blood circulation.
4. Elevation
Elevation is commonly recommended for treating bursitis, especially when it affects the limb joints. Elevation can help reduce swelling and alleviate some of the discomfort associated with bursitis. It involves raising the affected limb or joint above the level of your heart. By doing so, you encourage the excess fluids (edema) that accumulate in the inflamed area to drain away more effectively. This can help reduce swelling, relieve pressure on the bursa, and minimize pain.
5. Over-the-Counter Pain Relievers
Over-the-counter painkillers – such as NSAIDs – can be an effective home remedy for managing bursitis symptoms. These medications are used to relieve pain and reduce inflammation associated with bursitis. Some common NSAIDs available over the counter include ibuprofen (e.g., Advil, Motrin) and naproxen (e.g., Aleve). These medications work by blocking enzymes that promote inflammation and pain. They can provide quick relief from discomfort by reducing pain, swelling, and inflammation in the affected joint or area.
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.
7. Turmeric and Ginger
Turmeric and ginger are Turmeric and ginger are natural anti-inflammatory agents and often considered effective home remedies for managing bursitis.
- Turmeric: This herbal extract contains a compound called curcumin, which has strong anti-inflammatory properties. Adding curcumin to your diet is linked to reduced inflammation and pain in bursitis and other inflammatory conditions. It’s commonly used in curries, soups, and rice dishes.
- Ginger: Ginger contains gingerol, which also has anti-inflammatory and analgesic (pain-relieving) properties. You can add ginger to your meals by grating it into stir-fries, soups, and teas.
You can add them to dishes or drinks or take them in supplement form. However, consult your healthcare provider before doing so, especially if you are immunocompromised or taking other medications.
8. Proper Footwear and Ergonomics
Proper footwear and ergonomics can help manage and prevent bursitis, especially when it affects the feet or heels. While not direct treatments for bursitis itself, they can alleviate strain on the affected area, promote comfort, and prevent further irritation. Here’s how to use proper footwear and ergonomics as part of your bursitis management plan:
- Opt for shoes with proper arch support to reduce excessive strain on the arches of your feet.
- Look for shoes with adequate cushioning, especially heel and sole, to absorb shock and reduce impact on the bursa.
- Ensure your shoes fit well and are not too tight or loose, as ill-fitting shoes can worsen symptoms of bursitis.
- Consider using orthotic shoe inserts or custom-made orthotics to provide additional support and comfort. A podiatrist can recommend these.
- High-heeled shoes can increase pressure on the heel and forefoot, potentially worsening bursitis in these areas. Choose flat or low-heeled shoes when possible.
- Insert cushioned insoles or heel cups into your shoes, particularly if you have heel bursitis (such as Achilles bursitis). These can provide extra padding and relieve pressure on the bursa.
9. Weight Management
Weight management can be an important aspect of treating and managing bursitis, especially if excess body weight is contributing to the condition. Carrying excess weight puts increased stress on your joints, particularly weight-bearing joints like the hips, knees, and ankles. This added stress can exacerbate bursitis or contribute to its development. Losing weight helps reduce the load on these joints, which can help alleviate pain and inflammation associated with bursitis.
Excess weight can also limit your joint mobility and make it more challenging to move comfortably. Weight loss can improve joint function and mobility – making it smooth and easy to perform routine activities and participate in exercise or physical therapy, which may be part of your bursitis treatment plan.
Take Away
Bursitis can be treated with simple home remedies such as RICE (rest, ice therapy, compression, and elevation), anti-inflammatory foods, OTC pain killers, and weight reduction. However, some remedies are more effective to one individual than others and their effectiveness and safety may vary from person to person. It’s essential to consult a doctor for a proper diagnosis and a tailored treatment plan. If your symptoms persist or worsen, professional medical advice should be sought.