Sometimes, bursitis can flare up without a clue as to what has caused it. All you know is, it hurts. The good news is, once you tone down your activity, symptoms of bursitis begin to disappear. Here's how to speed your recovery along:
1. Give it a rest. The pain of bursitis may disappear completely after a few days of resting the affected joint. But this doesn't mean ceasing all movement, especially if the problem is in your shoulder. Immobilizing the shoulder can "freeze" the joint with adhesions (fibrous tissue) and scar tissue. Just take it easy and try to avoid the movement or activity that brought on the pain.
2. Get new shoes. Bursitis on the heel is usually caused by improperly fitting shoes. The solution is simple: Toss the shoes, and put on a better-fitting pair.
3. Make a change. If you have bursitis on your elbow or your knee, change the activity that caused it--such as leaning on your elbows while reading or crawling on your knees in the garden- -or wear protection (such as knee pads).
4. Deflate the inflammation. Take two 325-milligram aspirin four times a day to reduce swelling associated with bursitis. Ibuprofen is another option (follow the directions on the label). But avoid these if you have kidney problems or if your doctor has told you to avoid aspirin because it upsets your stomach. Check with your doctor about aspirin and ibuprofen use if you're taking blood pressure medicine.
5. Skip the acetaminophen. Unlike aspirin and ibuprofen, this over-the-counter pain reliever isn't an anti-inflammatory, so it doesn't do as much to combat bursitis.
6. Put it on ice. Ice brings down swelling by slowing down the blood flow into the area. Leave an ice pack on the joint for about 20 minutes, or twice as long if your bursitis is deep in the joint. Protect your skin by putting a towel or cloth between the ice pack and bare skin.
7. Warm it up. After the initial swelling has been brought down, heat from a heating pad or heat pack will not only feel good but will get rid of excess fluid in the bursa by increasing circulation.
8. Use a stepladder. Overhead reaching or pushing and pulling at or above shoulder level may worsen shoulder bursitis. If you can't reach something easily, use a stepladder, or better yet, have someone else reach it for you.
9. Get in the swing of things. Retaining range of motion in the joint is important, so certain exercises are a necessary part of bursitis treatment. While most of these exercises should be prescribed by a doctor, there are a couple that you can do on your own. One effective exercise for bursitis in the shoulder is the pendulum swing. To do this exercise, bend at the waist, and support your weight by leaning your good arm against a desk or chair back. Swing your sore arm back and forth and then in clockwise and counterclockwise circles.
10. Play "itsy bitsy spider." Another exercise you can do to restore your shoulder's range of motion is to have your hand crawl up the wall, like a spider. Make it a laid-back spider, however. Anything other than slow, gradual movement may do more harm than good.
If you follow the tips outlined above, your bursitis symptoms will soon be resolved.
Don't Shrug Off Shoulder Pain
Don't be too quick to label your shoulder pain as bursitis, especially if your condition doesn't improve after a few days of rest. There are many conditions for which shoulder pain is a symptom, but absolutely none for which pain and swelling should be ignored.
A physical examination by an expert, usually followed by X rays, is the first step in proper treatment. See a doctor if your shoulder pain is interfering with your everyday activities or your sleep.
