Provide protection by padding the joint, especially if it’s in the lower half of your body. For instance, wear knee pads if your bursitis is in your knees, and you need to continue kneeling. Give your joint as much of a break as possible by staying off of it. For instance, try different exercises that don’t hurt the area near the joint that is inflamed. Use ice packs wrapped in a cloth. You can also use frozen vegetables such as peas. Ice the area for 20 minutes at a time, and you can use this method up to 4 times a day. [9] X Research source You can wrap the joint in an elastic bandage to provide support. Also, be sure to raise the area above your heart as often as possible. Otherwise, blood and fluid may collect in the area. Use anti-inflammatory pain pills, such as ibuprofen, which can help decrease the swelling and pain. [10] X Expert Source Kevin Stone, MDBoard Certified Orthopaedic Surgeon Expert Interview. 19 November 2020.
You can use a hot pad or a hot water bottle. If you don’t have either of those, dampen a washcloth, and place it in the microwave. Heat for 30 seconds or so to warm it, making sure it’s not too hot. [12] X Research source
However, only use braces or splints for the initial burst of pain. If you use them too long, it decreases strength in that joint. Talk to your doctor about how long you should wear one. [15] X Research source
If you’re worried about the pain, most doctors use an anesthetic first to numb the area. He or she may also use an ultrasound to help guide the needle to the right place. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source These injections should help both the inflammation and the pain, though it may become worse before it gets better. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Another option is water physical therapy, which allows you to improve your pain under the direction of a professional. [23] X Research source
For instance, start with something simple like doing jumping jacks[28] X Research source or jogging in place. [29] X Research source You can also try stretches such as high knee pulls, where you lift your arms up in the air. Pull them back down as you pull one knee up. Alternate knees. [30] X Research source Another easy warm up is high kicks, which is exactly how it sounds; kick one leg high in the air in front of you. Switch back and forth between legs. [31] X Research source
For instance, the first day you do push-ups, maybe you want to just try doing ten or so. The next day, add one more. Keeping adding one everyday until you reach a level you are comfortable with.
When you are standing, place your feet evenly, about shoulder-width apart. Keep your shoulders back. Don’t tense up. Keep your gut in. Your arms should hang freely. [35] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source When you are sitting, your knees should be in line with your hips. Keep your feet flat. Don’t tense up your shoulders, but do roll them back. Make sure your back is supported by the chair. If it isn’t, you may need to add a small pillow near the base of your back. Imagine a string down your spine, pulling your head up as you sit. [36] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
An orthopedic doctor can help you get the right type of lift. Essentially, a heel or shoe lift is incorporated into the bottom of the shoe. It lengthens that leg a bit, since it provides added height. [39] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
