What Is Bursitis?
A bursa is a small, fluid-filled sac that cushions and reduces friction between bones, tendons, and muscles near a joint — most often the shoulder, hip, elbow, or knee. When a bursa is irritated by repetitive motion, prolonged pressure, or a direct bump, it can become inflamed and painful. That's bursitis.
What Causes It
Repetitive overhead, kneeling, or leaning activities
Muscle weakness or imbalance around the joint
Direct pressure or trauma — leaning on elbows, kneeling on hard surfaces
Movement mechanics or posture that overload one area
Common Symptoms
Localized pain and tenderness right over the joint
Pain that worsens with specific positions — lying on that side, or reaching overhead
Mild swelling or warmth over the area
Stiffness after periods of rest
How We Treat It
Calm the irritation — activity modification and load management, not full immobilization.
Restore mobility — gentle stretching to regain normal joint motion.
Build support — strengthening the muscles around the joint reduces friction on the bursa going forward.
Return to activity — a gradual, guided return to the movements that irritated it in the first place.
What to expect:
Most people improve within two to eight weeks with a proper exercise program
Surgery is rarely needed for bursitis
Addressing the underlying cause (mechanics, load, or posture) helps prevent it from returning
Bottom line: Bursitis responds well to conservative care. The goal isn't to avoid the joint — it's to calm the irritation and rebuild the strength and mechanics that keep it from coming back.