Tips to improve bursitis and tendinitis
Here are some helpful tips to improve both bursitis and tendinitis:
1. Rest the Affected Area
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Give the injured joint or tendon time to heal by avoiding activities that cause pain or strain. Rest is essential to allow the inflammation to go down.
2. Ice Therapy
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Apply ice or a cold pack to the affected area for 15-20 minutes every couple of hours during the first 48 hours. This helps reduce swelling and pain.
3. Compression
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Using an elastic bandage or compression sleeve can help reduce swelling. Just be sure not to wrap it too tightly, as this could cut off circulation.
4. Elevation
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If possible, elevate the affected limb to help reduce swelling, especially in the early stages of healing.
5. Anti-inflammatory Medications
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Over-the-counter medications like ibuprofen or naproxen can help reduce both pain and inflammation. Always follow the instructions on the label.
6. Gentle Stretching and Strengthening
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Once the acute pain subsides, gentle stretching and strengthening exercises can help. For tendinitis, strengthening the muscles around the tendon can reduce stress on it. For bursitis, stretching the muscles around the joint can help relieve pressure on the bursa.
Important: Don’t push through pain—listen to your body and start slowly.
7. Modify Your Activities
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Avoid repetitive movements or positions that stress the affected area. If certain actions or exercises caused the injury, try to adjust your technique or switch to a different exercise that doesn’t aggravate the condition.
8. Physical Therapy
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If your symptoms don’t improve on their own, a physical therapist can design a program to improve your strength, flexibility, and joint function.
9. Corticosteroid Injections (in severe cases)
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If the pain and inflammation are severe and don't respond to other treatments, your doctor may recommend a corticosteroid injection to reduce inflammation.
10. Proper Footwear and Ergonomics
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If your condition is related to certain activities or work habits (like standing for long periods or lifting), make sure your footwear supports your joints and you have good posture and ergonomics.
Remember to always consult a healthcare professional before starting any new treatments or exercises, especially if symptoms persist or worsen.
The pendulum exercise to improve range of mobility in the shoulder joint.
Tip to Avoid Shoulder Pain at Night
There is nothing worse than not being able to get comfortable in bed, not being able to sleep as you are in pain and tossing and turning and trying to find a comfortable position.
Here is a tip for helping your shoulder so you can get to sleep:
Do some gentle stretches before bed. The pendulum exercise, in the video above, is a great one to start with.
My Number 1 Tip For Stopping Shoulder Pain
I used to suffer from severe shoulder pain. You probably know what it’s like – stinging, nagging, sharp and sore, it is constantly on your mind throughout the day, and can keep you up all throughout the night, not letting you have a wink of sleep because it hurts too bad.
After visiting the doctor, I was told I should rest, and take anti-inflammatory drugs to reduce swelling and numb my body to the pain.
I thought that would work well, and for a few weeks it did. However, as soon as I stopped taking the drugs, the pain came right back. The shoulder pain came back because I hadn’t treated the cause and source of the pain. I’d just covered it up with pain blocking pills. If you don’t cure the cause of the pain, the pain (which is a symptom of the cause) will persist. Treating the source is absolutely essential to stopping shoulder pain.
After much research, I discovered that physiotherapy is an excellent and effective treatment for shoulder pain. Unfortunately, I couldn’t afford a professional, since they can charge as much as $100 per hour, and pretty much every shoulder injury is going to require at least 5-10 hours of treatment over the course of a few weeks. So instead, I learned how to use physiotherapy myself. That might sound complicated, but it’s actually very easy. A few simple stretches and exercises at home.
After putting them into practice for a few weeks, my shoulder pain had completely disappeared, and I could get back to normal life. So that’s my number one top tip, as a previous shoulder pain sufferer – learn about physiotherapy you can do on your own in your own home. It only takes a few minutes a day, doesn’t require any special equipment and is easy to do. And best of all, it’s very effective at treating shoulder pain.
Joe Brent first published at ezine articles
Acute Bursitis pain
If you are experiencing acute bursitis pain, you can get acute bursitis pain relief through a variety of methods.
Applying an ice pack to the affected area is the most common because it is the easiest and most accessible way to achieve acute bursitis pain relief. The best way to do this is to apply the ice pack in rotating intervals to not irritate the skin. Ice acts as an anti-inflammatory and can be an ideal and cost-effective way to achieve bursitis pain relief.
Apple Cider Vinegar is another way to achieve bursitis relief. You can soak a cloth in apple cider vinegar and apply it to the affected area or you can mix a couple tablespoons with a glass of water and drink it. Either way, it helps to reduce inflammation throughout the body and help relieve achieve acute bursitis pain relief. Deanna Mascle www.Isnare.com
