How to Avoid Bursitis

Bursitis is a condition in which the bursae, or small fluid filled sacks between the joints, become inflamed and swollen. Bursitis is most common in the hips, shoulders and elbows, but may effect the knees, heels or even the base of the big toe. Bursae help to cushion and protect the joints, but overuse can cause serious problems. A few tips can help you to avoid this painful condition.

Difficulty:

Moderate

Instructions

1. Keep your body strong and flexible which helps to support the joints and reduce strain on the bursae. Getting regular gentle exercise, such as swimming, bicycling, walking or even practicing yoga or pilates are great ways to help avoid a case of bursitis.

2. Protect your joints when working by resting on a cushion or wearing pads if you must place joints such as hips, knees or elbows on the ground or solid surface while working. Bursitis is common in construction workers, especially roofers and carpet/flooring layers and plumbers but can effect virtually anyone.

3. Practice good posture and try to avoid repetitive motions as much as possible. For example, if you work in a grocery store and stock shelves all day, alternating lifting items to the shelf with your left and right hands to avoid bursitis of the elbow or wrist. If you spend all day with a hammer, use a ladder or stool to change your position in regards to the nail, so that your arm position changes a bit throughout the day.

4. Take breaks whenever you need to give your joints a break. It is important that you drink water throughout the day to keep your joints lubricated, so breaking every hour or two can give your joint a rest and give you a chance to grab some water.

5. Tread dull aches and pains in joints when may lead to bursitis with rest and ice. Ice can be used 3 to 5 times daily for up to 15 minutes at a time to help reduce swelling, flush toxins and promote healing. It's a great way to eliminate pain and stop bursitis before it starts.