5 simple ways to relieve bursitis pain at home today

5 simple ways to relieve bursitis pain at home today 1

There is so much information out there nowadays on the internet, that researching to choose a physiotherapist and a treatment approach can get quite overwhelming.

As a multi-disciplinary clinic with Physiotherapists, Podiatrists and Massage Therapists, the most rewarding aspect of our jobs is getting people moving well, pain free and achieving their goals. We hope that at the end of this, we might be your choice of healthcare provider, however, the most important thing is that you make the right choice, whether it is with us or not.

Still have questions? Please don’t hesitate to contact us on: 0297396783


Abdul Chatila
Clinic Director

This blog post is to draw your attention to some of the strategies, that we have used over the years, to help thousands of patients just like you, to get relief from pain and get back to doing the things they love.

Number 1
Apply an Ice Pack

Applying an ice pack to the area will help to gently soothe the area and reduce further inflammation around the tendons.

Apply to the area for 2-3 minutes at a time, then remove for 2-3 mins. Repeat this 3 times.

Don’t apply ice directly to your skin, wrap ice cubes in a damp thin towel first, this will avoid irritating your skin.

Number 2
Avoiding High Impact Exercise

High impact exercise refers to any exercise where you leave the ground and land again such as skipping or running or even aerobics class. Whilst there is inflammation and pain in the tissues in and around your bursitis, it is best to avoid high impact exercise if you have bursitis in your knee or hip, as the joint’s ability to cope with and absorb shock is likely to be affected at this time.

Here at iPHYSIO Australia we will advise you when you are ready to return to the gym and exactly what exercises will be suitable for your recovering injury.

Number 3
Keep Moving

It is important to keep your arm and shoulder moving as this will help:

  • Prevent the muscles from getting weak.
  • Prevent the joint itself from stiffening up.
  • Keep the circulation flowing to the area.

Number 4
Support at Night

It is really common to have difficulty sleeping when you have bursitis pain as it can often be hard to get comfortable and painful to lie on the injured side.

If you have bursitis pain in your elbow or shoulder, try using a pillow underneath your elbow when lying on your back can help to support the weight of the arm and also form a barrier to help prevent you turning onto that side during the night.

If you have bursitis pain in your knee, trying placing a small pillow underneath your knee when lying on your back. This will keep the joint in a neutral position, reducing discomfort and allowing you to get off to sleep.

If you have bursitis pain in your hip and you like to sleep on your side, try placing a pillow between your knees. This can help to keep the pelvis in a neutral position, which may be more comfortable and allow you to get some sleep.

Number 5
Diagnosis Before Exercise

There is so much information out there on the internet that it can be really tempting to search for exercises for shoulder pain, especially when you are frustrated and want to do something about the pain.

However, the shoulder is a complex joint with many different structures that can cause pain and many exercises you see online may well be unsuitable for your specific problem.

Here at iPHYSIO Australia we tailor your exercise rehabilitation to your specific circumstances and goals.

What people say about iPhysio

Customers have only positive things to say about iPhysio physiotherapy clinics.

They appreciate the caring and knowledgeable staff, the modern facilities, and the personalised treatment plans that have helped them recover effectively and with great satisfaction.

Discover the incredible feedback from satisfied customers on Google and Facebook, and experience the remarkable difference firsthand by visiting us.

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