Johns Hopkins Health Alerts | Arthritis | 6 Tips to Prevent Bursitis

Performing any movement repeatedly can irritate the bursa near the joint and cause bursitis.

Bursitis is caused by inflammation of one or more of the body's 150 small, fluid-filled sacs called bursae. Bursae cushion and lubricate areas where bones, muscles, and tendons move across one another. Like fibromyalgia, bursitis causes pain and stiffness in tissues around the joints, rather than in the joints themselves. People with arthritis are at risk of developing bursitis because of altered body alignment and movement. Improved body awareness and good mechanics will help prevent bursitis.

Bursitis is most common among people over age 40. This group is more likely to fit the profile of the "weekend warrior” -- a sedentary person who suddenly overexerts him or herself in an activity, often on the weekend or during vacation. Injury to the bursa is more likely if the muscles in the area are weak or tight. Too much tennis on Saturday or pushing yourself too hard when you first join a gym can set you up for bursitis if you aren’t properly conditioned. The solution is to ease into exercise, allow muscles and tendons to adapt gradually to the added stress, and warm up and cool down each time you engage in an activity.

Over time, people with arthritis may develop poor posture as they shift their body or alter their movements in an attempt to protect painful joints. A physical therapist can help you achieve better body alignment and restore normal body mechanics. In addition, following a personalized exercise program will strengthen muscles in vulnerable areas.

Here are some recommendations from the Arthritis Foundation on how to avoid bursitis:

• Bursitis Tip 1 -- To protect your shoulders, take periodic breaks from activities such as vacuuming. Do push-ups and range-of-motion exercises to maintain your strength and flexibility.
• Bursitis Tip 2 -- To protect your elbows, don’t clench your fists or grip tools or pens too tightly; use a forearm band (tennis elbow strap) while playing tennis (though true tennis elbow is actually a tendon problem).
• Bursitis Tip 3 -- To protect your wrists and hands, purchase tools, utensils, pencils, and pens with large or foam-covered handles so you won’t have to grip so tightly.
• Bursitis Tip 4 -- To protect your knees, do thigh strengthening exercises (straight-leg raises) to provide added support for your knees; when you have to sit for long periods, get up and walk around every 20–30 minutes; use kneepads for kneeling activities.
• Bursitis Tip 5 -- To protect your hips, sit on cushioned chairs, get a shoe lift if your legs are different lengths, and bend your knees, not your back or hips, when picking up objects.
• Bursitis Tip 6 -- To protect your ankles and feet, wear comfortable walking and jogging shoes that fit properly and provide good support; wear heel cups or shoe inserts if your doctor recommends them.
For more Alerts and Special Reports, please visit the Arthritis Topic page.

Johns Hopkins Health Alerts | Arthritis | 6 Tips to Prevent Bursitis