10 Home Remedies for Bursitis

Bursae, small fluid-filled sacs, serve as buffers at your joints, diminishing friction between bones and tendons. Bursitis occurs when these sacs become inflamed, leading to swelling and pain, most commonly in the knee, hip, shoulder, or elbow. The condition often arises from repetitive strain on the joint or can result from a more acute injury. The risk of bursitis increases with age, as tendons become less resilient and more susceptible to damage. Effective treatments for bursitis are available and may provide significant relief.

1. Wear Padding and Use Mobility Aids

Utilizing proper padding for areas affected by bursitis, such as knee and elbow pads, can significantly mitigate the risk of exacerbating the condition. These protective pads are designed to be low-profile and minimally intrusive, allowing for the maintenance of normal movement. Additionally, for some individuals with bursitis, employing a cane can effectively decrease the stress on affected joints while ambulating, offering further precaution against aggravation of the injury.

2. Use Ice at the Beginning

Exposure to cold temperatures is an efficacious method for reducing pain and inflammation in cases of bursitis. To safely apply cold therapy, encase an ice pack or ice cubes within a cloth or towel to protect the skin from frostbite. Apply this to the affected area for 15 to 20 minutes at intervals of every 4 to 5 hours. This can assist in alleviating the discomfort associated with the condition.

3. Use Heat Later

In the initial phase of bursitis, cold compress application is recommended as an effective measure to reduce inflammation and swelling. As the condition improves and swelling diminishes, it is advisable to transition to heat therapy. Employing a heating pad or a heat patch can provide substantial relief from discomfort. Additionally, heat therapy enhances circulation, aiding in the dispersal of accumulated fluid in the vicinity of the injury.

4. Consider Acid-Forming Treatments

Research indicates that chronic bursitis, which can persist for extended periods, may be associated with calcium deposits. These deposits, being of an alkaline nature, might be mitigated by adjusting the body's pH level through dietary change. Incorporating more acidic substances into one's diet could potentially be beneficial. It is recommended to begin with a simple regimen, such as consuming a glass of water with one tablespoon of apple cider vinegar daily.

5. Alter Your Sleeping Habits

To alleviate discomfort from bursitis during sleep, it is essential to avoid applying pressure to the affected area. If bursitis is present on the side you typically sleep on, it's advisable to switch to the opposite side until the condition improves. Elevating the impacted region above the level of the heart can significantly reduce inflammation; for example, placing a pillow underneath an affected hip or using a soft cushion to prop up a sore elbow or foot during rest can be beneficial for managing symptoms. Ensure that any adjustments made to your sleeping position continue to support overall body alignment for optimal rest and recovery.

6. Stock Up on Pineapple

Pineapples contain a potent enzyme known as bromelain, which has been proven to alleviate inflammation. Research in athletics has demonstrated that intake of pineapples, either as whole chunks or juice, can help reduce the swelling associated with conditions such as bursitis. Coupled with their enjoyable flavor, pineapples offer a palatable and effective approach to managing inflammation.

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7. Apply DMSO

Dimethyl sulfoxide (DMSO) is a transparent, oily liquid that serves as an effective topical remedy for bursitis by alleviating inflammation, pain, and swelling associated with the condition. For optimal results and to minimize the risk of skin irritation, it is recommended to utilize the liquid formulation rather than gel or cream alternatives. A suggested application involves diluting two teaspoons of DMSO with one teaspoon of water and gently applying the mixture to the affected area several times daily. It is important to note that DMSO should not be used by individuals who are pregnant, breastfeeding, or have diabetes, kidney, or liver conditions. Additionally, caution is advised as certain over-the-counter DMSO products may contain harmful impurities.

8. Rest

While it may be appealing to quickly resume your usual exercise and sporting activities after an injury, it is crucial to allow ample time for recovery. Prioritize rest without feeling guilty—adequate recovery is essential, particularly for individuals with bursitis in the lower extremities, such as the knees or ankles. Research indicates that prolonged standing, especially on hard surfaces, can hinder the healing process. However, this does not imply complete cessation of movement. Maintaining some level of gentle activity is beneficial to prevent loss of strength and minimize the risk of additional scar tissue formation. Just be sure to adjust the intensity of your movements and incorporate frequent rest periods to support a safe and effective recovery process.

9. Increase Your Vitamin C Consumption

Vitamin C is a potent antioxidant that plays a crucial role in the body's ability to repair damaged tissues, which is particularly relevant in the case of injuries. Additionally, this vitamin is vital for the maintenance of the protective bursa, which could be compromised by a deficiency and result in conditions such as bursitis. To ensure adequate daily intake of vitamin C, consider incorporating a variety of foods and beverages into your diet. Options include a glass of orange or spinach juice, smoothies made with a blend of parsley, papaya, and lemon, or meals featuring pasta accompanied by nutrient-rich vegetables like broccoli, bell peppers, and tomatoes.

10. Try Acupuncture

Acupuncture, a treatment involving the insertion of very fine needles into specific points on the body, may provide relief for those experiencing bursitis-related pain. It is generally safe except for individuals with bleeding disorders or those on anticoagulant therapy, such as warfarin. If these conditions do not apply, scheduling an acupuncture session could be a beneficial step in managing your bursitis symptoms.