Bursitis and Tendinitis Center

Recommendations for Bursitis and Tendinitis

✅ Top Recommendations for Bursitis & Tendinitis

🧊 1. Reduce Inflammation

• Ice the affected area 15–20 minutes, 2–3 times daily (especially in the first week).

• Take NSAIDs (ibuprofen, naproxen) if needed and approved by your doctor.

• Rest and avoid aggravating movements (especially repetitive or overhead motions).

🧘 2. Gentle Mobility Exercises

• Start with pain-free range of motion stretches.

• Avoid forced stretching — think "gentle" and "fluid" motion.

• Pendulum swings, wall slides, and shoulder rolls are great to start.

🏋️‍♂️ 3. Strengthen Supporting Muscles

• Use light resistance bands once inflammation decreases.

• Focus on rotator cuff, scapular stabilizers, and core (postural support).

• Prioritize form over weight. Stop if pain worsens during or after exercise.

🛏️ 4. Support During Sleep

• Sleep on your back or unaffected side.

• Place a small pillow under the affected arm to reduce strain on the shoulder joint.

🧍‍♂️ 5. Fix Posture & Ergonomics

• Keep shoulders relaxed, not rounded forward.

• For desk work:

  • Elbows at 90°

  • Screen at eye level

  • Use an ergonomic chair or standing desk if possible

💉 6. Seek Medical Intervention If:

• Symptoms persist beyond 3–4 weeks despite home care

• There's sudden weakness, clicking, or inability to move the joint

• Swelling is intense or warm (could indicate infectious bursitis)

• Consider:

  • Corticosteroid injection

  • Physical therapy referral

  • Imaging (e.g., ultrasound or MRI) if a tear or chronic issue is suspected

❌ What to Avoid

✅ Bonus: Natural/Alternative Support

• Turmeric/Curcumin supplements (anti-inflammatory)

• Omega-3 fatty acids (e.g., fish oil)

• Massage therapy (once inflammation is down)

• Acupuncture (may help with chronic pain/tightness)

Other recommendations for bursitis and tendinitis