Joint pain and inflammation are common disturbing conditions experienced by people of all ages. Although they are most popular among older adults, it is evident that joint problems can occur in anyone, regardless of their lifestyle and health standings.
For instance, most physical therapists point out that people who do not exercise regularly can feel temporary pains in their joints and muscles.
Others also suggest that these pains are common in hip and shoulder joints, popularly known as bursitis. Therefore, while bursitis seems a comprehensive topic, especially for old and sit-at-home people, many have been on the run looking for the best treatments.
These include those asking various questions such as is stretching good for bursitis?
According to fitness experts, various stretching techniques can alleviate bursitis by working the hip or shoulder muscles sitting on the bursae. However, other stretches can worsen the condition, making it painful to move the joints during workouts or any physical activity.
Is Stretching Good for Bursitis?
Stretching is good for Bursitis because gentle, targeted stretches can help maintain joint flexibility, prevent muscle tightness, and promote overall joint health.
However, it can exacerbate pain and inflammation in severe cases of Bursitis. Consulting a qualified professional is crucial to ensure appropriate stretches are conducted depending on an individual’s condition to avoid aggravating symptoms.
To understand how stretching can help with bursitis, we need to understand what bursitis is, its causes, and possible remedies.
What Is Bursitis?
Bursitis is a painful inflammation or irritation of the small, fluid-filled sacs that cushion the bones, tendons, and muscles around the joints. These fluid-filled sacs are popularly known as bursae and act as shock absorbers around the joints.
Bursae also add lubrication to the tendons, skin, and muscle tissues that meet the bones, reducing friction and making joint movements easy.
When these fluid-filled sacs are inflamed, their lubrication decreases while friction increases, limiting joint movement. As a result, discomfort and pain are felt, accompanied by visible outer inflammation in the affected area.
Types of Bursitis
Bursitis is classified based on two major factors; the type of joint affected and what causes the inflammation. Based on the joint affected, the body has over 150 bursae prone to inflammation if left inactive.
However, the common bursitis types include the following:
- Olecranon bursitis. The inflammation is experienced around the elbow, and the affected bursae are located at the elbow tip (olecranon). In chronic conditions, small nodules are felt within the bursae.
- Trochanteric bursitis. The pain occurs when the bursae of the hips are affected. It can develop slowly and worsen if unattended. It can also accompany other muscle and joint conditions such as arthritis.
- Retrocalcaneal bursitis. The condition occurs when the sacs around the knee are inflamed. It can cause knee pain and swelling and occur as acute or chronic inflammation.
- Prepatellar bursitis occurs when the kneecap (patella) is inflamed. It can also occur as acute or chronic bursitis.
Based on the cause of inflammation, bursitis can also be classified into the following:
- Septic or infectious bursitis occurs when the skin around the joint is wounded, allowing the entry of infections.
- It can also make the bursae red-hot or swollen, resulting in chills, fever, and other infection symptoms.
- Aseptic or non-infectious bursitis occurs due to repeated minor trauma to the joint or muscle injury.
How to Alleviate Bursitis Using Simple Home Exercises
Bursitis can limit your overall daily performance by limiting your joint movement and causing pain when conducting other physical activities.
The pain can build up slowly or occur suddenly, especially if the area has any previous injury. You can probably feel the pain when you flex the joint, caused by a low range of motion.
Other symptoms of bursitis include:
- High fever, usually over 100F.
- Redness, swelling, and warmth in the affected area.
- Pain that can last more than two weeks.
- General body weakness and illness, or pain in more than one area.
- Trouble in joint movement.
While these symptoms may call for an immediate doctor’s consultation, physical therapists recommend trying the following techniques at home:
Exercising Every Morning
Starting your day with bridge exercise activates and engages your muscles and joints. The muscles are also prepared to face any demanding physical activity during the day, which prevents muscle and joint stiffness. The bridge exercise targets several muscles in the body, including the shoulder, hip, and knee joints.
It works by straightening the shoulders and hip, which goes a long way in strengthening the pelvis muscles. You can start with one set of ten bridges every morning before going to work and increase to two or three sets.
Regularly Stretching the Hip and Shoulder Muscles
The hip and shoulder muscles are the most affected by bursitis since they can remain inactive for most of the day. The pain can occur anytime, especially after sitting in one position for a long time.
While exercising is the best remedy for hip and shoulder joint stiffness, not everybody can get time to exercise; hence, stretching becomes a reliable backup plan. Stretching activates the muscles sitting on top of the hip or shoulder bursae.
The repeated movement also stimulates the release of fluid that lubricates the tendons, muscles, and bones, alleviating bursitis pain. To get better results, ensure you focus on the affected area by stretching away from the hurting joint or muscles. For instance, you can tilt or lean away from the hip side that hurts.
Working Out in Water
Swimming is an underrated exercise, yet it is among the major reliefs for hip pains. Water aerobics allows people to work and strengthen multiple muscle groups without much effort. For instance, swimming acts as a hip, shoulder, and back stretching technique.
It also goes beyond and stimulates the knee, hip, and shoulder joints to become more lubricated, preventing bursitis.
Listening to Your Body
With more people asking if stretching is good for bursitis, we think the right answer lies in body endurance and limits.
As mentioned earlier, some stretching techniques can worsen the condition instead of alleviating it. Hence, whatever practice you engage in when dealing with bursitis, always listen to your body.
For instance, persistent hip pain may signify that you should stop or reduce exercising. Also, you should avoid engaging in activities that put more pressure on the affected areas and choose simple exercises such as walking.
Final Thoughts On Is Stretching Good for Bursitis
Hip or shoulder bursitis is painful, but at the same time, many people adjust and find ways to alleviate the condition. According to fitness gurus, bursitis can occur when the muscle or joint remains inactive for a long time, which can cause stiffness.
The condition makes the joint movement painful and discomfort and can last for more than two weeks if left unattended.
However, research shows that a simple exercise like stretching is good for bursitis, although more keenness is needed when stretching to deal with the pain.
Also, participating in regular strength exercises every morning can activate the muscles and minimize the risks of bursitis.
While we feel that the answer is yes when wondering is stretching good for bursitis, it is also important to note that because this can be a debilitating condition, a doctor’s recommendation as to the proper treatment is crucial.
Do not start any exercise regimen to help bursitis until the area is x-rayed and seen by a professional.
