Physical Therapy for Bursitis — November 2023

This month's post focuses on how physical therapy helps with bursitis. If you're dealing with sharp pain around a joint, swelling, or trouble moving, a clear exercise and load plan from a physiotherapist can speed recovery. Below I break down what works, simple exercises you can try, and realistic timelines.

How physical therapy helps right away

Physio isn't just stretches. A good therapist checks what makes the bursa angry — overuse, poor movement, or tight muscles — and fixes the cause. They'll reduce pain with targeted movements, teach you how to move without flaring the bursa, and build strength so the problem doesn't come back.

Early on, expect pain-control tools like ice after activity, short movement sessions, and avoiding aggravating positions. Your therapist may show gentle range-of-motion moves and isometric holds to keep the joint active without stressing the bursa.

Simple, effective exercises you can start at home

Start slow. Try these daily and stop if pain spikes more than a small increase for a short time.

- For shoulder bursitis: wall slides (face the wall, walk fingers up slowly) and side-lying external-rotation with light resistance. Do 2 sets of 10–15 reps once or twice a day.

- For hip bursitis: clamshells (lying on your side, knees bent, lift top knee), standing hip abduction with a band, and gentle hip bridges. Aim for 2 sets of 10–20 reps every other day.

- For knee or pes anserine bursitis: straight-leg raises and gentle quad sets (tighten the front thigh while knee is straight). 2 sets of 10–15 reps daily works well.

Progress by adding reps, small resistance bands, or more sets once pain is stable for a week. Focus on slow, controlled movement — speed and heavy loads can make bursitis worse.

Don’t forget mobility and posture: tight hips or a rounded upper back change how joints load. A few minutes of daily mobility drills and checking your posture while sitting or working can make a big difference.

When to see a physiotherapist: if pain limits your daily tasks after about 1–2 weeks, if swelling worsens, or if home measures don't help. Also get checked if you have fever, sharp night pain, or progressive weakness — those need medical review.

What a physio visit looks like: short assessment of movement and strength, hands-on guidance for correct exercise technique, a clear home program, and tips to avoid flare-ups. Many therapists also show how to modify work or sports loads so you can stay active safely.

If you follow a simple plan — control pain, avoid harmful loads, do targeted strengthening, and fix movement habits — most people see steady improvement in weeks. Stick with the program, and ask for help early if things stall. That’s how you beat bursitis without losing the activities you enjoy.