Bursitis is characterized by pain and swelling in the joints. Such a condition affects a wide variety of individuals, with 1 out of 10,000 people developing this condition each year. In some cases, bursitis is also caused by infections that adversely affect the joints. Mostly, middle-aged men are affected. Doctors will assess the severity of bursitis symptoms to provide treatment options and exercise routines that help alleviate pain and inflammation.

Bursae
These small, fluid-filled sacs lie between bones near the joints, tendons, muscles, and the surrounding skin. The bursae provide lubrication to prevent additional friction when the joint is in action.

Types of Bursitis
More than 150 bursae reside in various internal regions of the body. So, the type of bursitis is determined according to where the affected sacs are located. Here are the two most common types of bursitis:

Olecranon Bursitis
Inflammation due to olecranon bursitis occurs in the bursae at the elbow’s tip.

Trochanteric Bursitis
This type of bursitis takes place in the bursae of the hips. It usually develops very slowly, which makes it difficult to diagnose. It often appears along with other conditions such as arthritis. Individuals may often experience hip pain with this type of bursitis. It could be triggered by an injury, lying on your hips for too long, or poor posture.

Treatment of Bursitis
Many treatment options help those with bursitis get better over time. Rest, pain management, or icing the joint can help relieve the symptoms of this condition. In rare cases, individuals may also have to resort to antibiotics, corticosteroids, or in-home exercises to reduce the pain and infection in the bursae. Doctors may also have to remove the bursae via surgery in very severe cases. Treatment options can also differ based on the type of bursitis that the individual has. Some may have hip bursitis, whereas others may have elbow or kneecap bursitis.

Exercises for Those With Bursitis
While treatments such as antibiotics and corticosteroids can help with bursitis, individuals also need to do home exercises to help relieve pain and tackle other symptoms. Here are some exercises for hip bursitis and elbow bursitis.

Hip Bridges
Hip bridges are a very simple exercise, and you don’t need any equipment but could get a yoga mat to exercise more comfortably. Lie your back on the floor and keep your feet flat. Keep your legs close to your bottom and in a very controlled movement, pick up your torso and hips by putting pressure on your heels. Ensure that your hips are aligned with your shoulders and knees. You should feel this upward movement in your glutes and hamstrings. Bring your hips back to the ground very slowly and gently. Repeat this multiple times. Hip bridges are the perfect exercise to improve your hip strength and support your hip joint.

Lying Leg Circles
Lying leg circles can help with addressing hip bursitis. With your back on the floor and legs extended, raise one leg around three inches off the ground and start moving it in a circular motion. Ensure that your leg stays straight the entire time. Once done, bring your leg back to the starting position and repeat this movement with the other leg. Do this multiple times to improve your range of motion, flexibility, and strength. While no equipment is necessary for this exercise, you can opt to use a yoga mat.

Elbow Extension Stretches
This extension stretch can help improve mobility and flexibility when tackling elbow bursitis. Sit on a chair and rest your arms on your thighs. Hold the wrist of the resting arm with the other hand. Now, slowly and in a very controlled manner, straighten the arm to extend it as far as possible. Continue holding the wrist and move your hand back to its starting position. You can repeat this movement multiple times.

Elbow Flexor Stretch
To do the elbow flexor stretch, bend the affected elbows and face the palm of that arm to yourself. Use the other hand to bring the palm towards you and hold this position for around 30 seconds. You should feel a stretch in the upper arm and elbow. Bring your arm down and repeat this movement on the other side. This exercise should be done after a healthcare professional has been consulted, or it could injure you.