Aching Joints? Bursitis Could Be the Cause

Bursitis can cause joint pain and discomfort, but understanding its causes and symptoms can help prevent it. Get expert insights and practical tips to protect your joints.

What if your body's way of saying "slow down" wasn't just a feeling, but a real joint issue? That lingering ache in your shoulder after a long day of typing, or the stiffness in your knee after a weekend hike, might not be "just tired muscles." These could be signs of bursitis, a condition that's becoming increasingly common in our hyperactive, on-the-go lifestyles.

For many of us, modern life revolves around pushing limits—whether it's smashing fitness goals, working long hours, or even juggling daily chores. But when bursitis steps in, it's your body's gentle nudge (or not-so-gentle shove) to rethink how you move, rest, and recover. Let's decode what bursitis is, how it shows up, and how you can keep it from cramping your style.

What is bursitis?

At its core, bursitis is the inflammation of bursae—those small, fluid-filled sacs that act like your body's built-in cushioning system. Their job is simple but essential: to reduce friction and ensure smooth movement between bones, tendons, and muscles. When these sacs become irritated or inflamed, even everyday tasks—like carrying groceries, kneeling to tie a shoe, or reaching for something on a shelf—can turn into a painful ordeal.

Types of bursitis?

Bursitis is often linked to repetitive motion or pressure, making it a common issue for anyone with an active lifestyle or specific work habits. It tends to target joints that do a lot of heavy lifting (literally or metaphorically):

• Shoulder bursitis: If you spend hours hunched over a laptop or lifting weights at the gym, shoulder bursitis might come knocking. It's especially common for desk workers and fitness enthusiasts.
• Elbow bursitis: Ever lean on your elbows while working or gaming for hours? That prolonged pressure can irritate the bursae in this area, leading to elbow bursitis.
• Hip bursitis: Whether you're on your feet all day, love long walks, or frequently climb stairs, the hips can bear the brunt of overuse and develop bursitis.
• Knee bursitis: Activities like hiking, gardening, or even scrubbing floors can put extra strain on the bursae in the knees, resulting in inflammation.

Bursitis isn't limited to these joints—it can occur anywhere in the body where bursae are present. While it may sound like a small issue, its impact on mobility and comfort can be significant, especially if left unchecked. Understanding how bursitis develops and affects these key joints is the first step toward preventing or managing it.

Causes of bursitis

Bursitis occurs when the bursae—the small, fluid-filled sacs in your joints—become inflamed. This inflammation can result from various causes, some of which may stem from your lifestyle choices or underlying medical conditions. Understanding the common triggers can help you prevent or manage bursitis before it impacts your daily activities.

1. Repetitive motion and overuse

One of the most common causes of bursitis is repetitive movements that place stress on the joints. When certain joints are constantly subjected to the same motions or strains, the bursae become irritated and inflamed. This is especially common in athletes who engage in high-impact sports or repetitive activities like running, tennis, or swimming. Office workers who spend hours typing, sitting, or working at a desk without proper posture are also at risk. The constant strain on the shoulder, elbow, or hip joints can lead to bursitis if the body doesn't get adequate rest and recovery.

2. Prolonged pressure

Regularly placing pressure on specific areas of your body can cause bursitis. For example, those who kneel for long periods—such as gardeners, construction workers, or cleaners—are at risk of developing bursitis in the knee. Similarly, leaning on your elbows for hours, a habit common among desk workers or people who rest their elbows on hard surfaces, can lead to elbow bursitis. This prolonged pressure irritates the bursae in these areas, causing them to become inflamed and painful.

3. Trauma or injury

Injuries or trauma to a joint are also common culprits in the development of bursitis. A sudden impact, fall, or blow to the body can damage the bursae, causing inflammation. This is especially true in athletes who are prone to accidents during high-contact sports like football, soccer, or skiing. Even minor injuries that strain the surrounding muscles or tendons can lead to bursitis. When the bursa becomes irritated due to trauma, it can result in pain, swelling, and limited mobility.

4. Infection

In rare cases, bursitis can be caused by an infection, known as septic bursitis. This type occurs when bacteria enter the bursa through a wound or cut near the joint. If the infection is not treated, it can lead to more severe complications. Septic bursitis is characterised by redness, swelling, and warmth at the site of infection, and may be accompanied by fever and extreme pain. Medical treatment is usually required to treat septic bursitis.

5. Underlying medical conditions

Certain chronic health conditions can increase your risk of developing bursitis. Conditions like rheumatoid arthritis or gout cause joint inflammation, which can irritate the bursae. Similarly, diabetes or obesity can place extra strain on your joints or reduce circulation, making it harder for bursae to heal properly. Individuals with these conditions may find that their bursae are more vulnerable to inflammation and irritation, leading to an increased likelihood of bursitis.

6. Age

As we age, the bursae lose some of their natural elasticity and become more prone to wear and tear. Older adults are more susceptible to bursitis due to reduced muscle tone and the natural degradation of joint tissues. This can place added strain on the bursae, making them more vulnerable to inflammation. The combination of age and prolonged stress on the joints increases the risk of bursitis in older individuals.

By understanding these causes, you can make adjustments to your daily habits and lifestyle to reduce the risk of bursitis. Whether it's improving posture, taking breaks from repetitive tasks, or using protective gear during physical activity, making small changes can help you avoid this painful condition.

Symptoms of bursitis

Bursitis can be painful and restrictive, affecting your ability to move freely. The symptoms vary depending on which joint is affected, but common signs include pain, swelling, and difficulty with movement. Here's a closer look at the most common symptoms of bursitis:

• Pain and tenderness

The most prominent symptom of bursitis is pain, which is typically localised around the affected joint. The pain may start off as a dull ache but can become sharp or intense with certain movements. For example, shoulder bursitis can cause pain when lifting your arm or reaching overhead, while elbow bursitis can make it painful to rest on your elbow. The pain often worsens with movement or pressure on the joint, especially after prolonged activity or repetitive motion. In some cases, the pain may also occur when you are at rest, particularly if the bursitis is severe.

• Swelling

Swelling is a common symptom of bursitis and occurs due to the inflammation of the bursa. This swelling can cause the affected joint to appear puffy or larger than normal. In some cases, the swelling may be noticeable even when the joint is not in use. For example, knee bursitis may result in a visibly swollen knee that makes bending or straightening the leg difficult. The swelling occurs because the fluid-filled sac in the joint becomes inflamed and enlarged, and it can feel soft or spongy to the touch.

• Redness and warmth

If bursitis is caused by an infection (septic bursitis), the affected area may become red, warm to the touch, and inflamed. This is an indication that your body is trying to fight off an infection. Even in non-infected bursitis cases, the joint may feel warm due to the increased blood flow caused by inflammation. This warmth can also be a sign that the bursae are irritated and the body is responding by sending white blood cells to the area to help heal the inflammation.

• Limited range of motion

Inflamed bursae can make it difficult to move the affected joint. The pain and swelling interfere with normal joint mobility, making it harder to perform everyday tasks. Whether it's hip bursitis limiting your ability to walk or shoulder bursitis preventing you from raising your arm, reduced range of motion is one of the hallmark symptoms of bursitis. In severe cases, this can impact your ability to perform routine activities like dressing, driving, or cooking.

• Pain that worsens with activity

Bursitis-related pain often worsens with physical activity or movement, especially those that put additional pressure on the affected joint. For example, activities like kneeling or squatting can make knee bursitis worse, while lifting, reaching, or pushing movements can aggravate shoulder bursitis. The pain may ease with rest, but may return with any repetitive motion or pressure. The discomfort typically intensifies with activity and improves when you stop moving or apply ice or heat to the affected area.

• Nighttime pain

In some cases, bursitis pain can become more intense at night, disrupting sleep. This is particularly true if you have bursitis in areas like the shoulder, elbow, or hip, where the joint may be under pressure while lying down. Resting in a certain position, such as lying on the affected side, may also increase discomfort. The persistent pain can cause sleep disturbances, making it important to find ways to relieve the inflammation.

If you experience any of these symptoms, especially if they persist or worsen over time, it's important to consult a healthcare provider for diagnosis and treatment. Early intervention can help manage the symptoms and prevent further damage to the joint.

How to prevent bursitis

While some risk factors for bursitis, like age or underlying medical conditions, are beyond your control, there are plenty of proactive steps you can take to reduce your chances of developing bursitis. By making small adjustments to your daily activities and habits, you can protect your joints and keep bursitis at bay. Here are some effective prevention strategies:

1. Practice proper posture and ergonomics

Maintaining good posture is essential for joint health and can help prevent undue stress on your bursae. Whether you're working at a desk or engaging in physical activity, being mindful of your body alignment can go a long way in preventing bursitis. For desk workers, make sure your workstation is set up ergonomically: adjust your chair height, keep your feet flat on the floor, and ensure your computer screen is at eye level to avoid slouching or hunching over. For athletes, using proper technique during sports or exercise routines can reduce strain on your joints and minimise the risk of bursitis.

2. Take frequent breaks

Repetitive motions and overuse are some of the leading causes of bursitis. If your daily routine involves actions that put strain on your joints—like typing, lifting, or kneeling—be sure to take regular breaks. Stand up, stretch, and move around every 30 to 60 minutes to relieve pressure on your joints and prevent inflammation. For people who work in physically demanding jobs, alternating tasks or using joint protection techniques (such as knee pads for kneeling or wrist supports for typing) can reduce the risk of developing bursitis.

3. Stretch and strengthen muscles

Regular stretching and strength training can help support and protect your joints. Strong muscles around the affected joints provide additional support, reducing the likelihood of stress on the bursae. Incorporating flexibility exercises, like yoga or dynamic stretching, can also improve joint mobility and reduce stiffness. Stretching before physical activities and exercising regularly can keep your joints healthy and resilient, preventing the overuse that leads to bursitis.

4. Use protective gear

If your work or hobbies involve activities that place excessive pressure on your joints—such as construction work, gardening, or high-impact sports—protective gear can help prevent bursitis. Wearing knee pads, elbow pads, or wrist guards can reduce direct pressure on the bursae, providing an added layer of protection. For athletes, supportive braces or compression gear can also stabilise joints and minimise the risk of bursitis caused by overuse or trauma.

5. Maintain a healthy weight

Carrying excess weight can place additional strain on your joints, particularly in weight-bearing areas like the knees, hips, and lower back. Maintaining a healthy weight can help prevent unnecessary stress on the bursae and reduce the likelihood of developing bursitis. If you're already experiencing joint pain, losing weight can relieve pressure on your joints and support the healing process. A balanced diet rich in nutrients that promote joint health, such as omega-3 fatty acids and antioxidants, can also help maintain healthy bursae and prevent inflammation.

6. Avoid prolonged pressure on joints

Prolonged pressure on the joints can lead to bursitis, especially in areas like the knees, elbows, and hips. If you work in an environment where you're required to kneel or rest on your elbows for extended periods, take frequent breaks to relieve pressure and give your joints a rest. Similarly, avoid resting on hard surfaces for too long to minimise the risk of irritation or inflammation in the bursae. For those who have to sit for long periods, using a cushion or taking standing breaks can also help alleviate joint pressure.

7. Stay hydrated

Keeping your body hydrated is crucial for overall health, including joint function. Proper hydration helps keep the synovial fluid in your joints well-lubricated, reducing friction and inflammation. Dehydration can contribute to joint stiffness and discomfort, which may increase the risk of bursitis. Make it a habit to drink plenty of water throughout the day, especially if you're engaging in physical activity or working in a hot environment.

8. Seek early treatment for injuries

If you experience a joint injury, whether it's a minor sprain or a more serious strain, it's important to address it promptly. Left untreated, even small injuries can lead to complications like bursitis. Rest, ice, and gentle stretching can help alleviate inflammation and prevent it from worsening. If the pain or swelling persists, consider seeing a healthcare provider to ensure that the injury doesn't develop into bursitis or another joint-related condition.

By implementing these simple preventive measures, you can reduce your risk of developing bursitis and keep your joints feeling their best. Prevention is key to avoiding the pain and mobility limitations that come with this condition, so take steps now to protect your bursae and enjoy a healthier, more active lifestyle.

Risk Factors of Bursitis

Certain factors increase the likelihood of developing bursitis. Understanding these can help you take steps to prevent the condition:

1. Age

As we age, wear and tear on joints can make the bursae more prone to inflammation, especially as flexibility and muscle strength decrease.

2. Repetitive motion

Activities that involve repetitive motions, such as typing, lifting, or sports, can strain joints and increase the risk of bursitis, particularly in the shoulder, elbow, or knee.

3. Occupation and lifestyle

Jobs requiring heavy lifting, kneeling, or long periods of standing or sitting can place pressure on joints and increase the risk of bursitis.

4. Medical conditions

Conditions like rheumatoid arthritis, gout, diabetes, and obesity can increase the risk by causing joint inflammation or adding stress to the bursae.

5. Previous injury

Injuries to joints can damage the bursae, making them more susceptible to inflammation later, especially with repeated strain.

6. Poor posture

Slouching or poor body alignment places additional stress on the joints, increasing the risk of bursitis.

7. Lack of physical activity

A sedentary lifestyle can weaken muscles and lead to joint instability, raising the risk of bursitis.

8. Gender

Men tend to experience shoulder bursitis more often, while women are more likely to develop knee bursitis due to different physical demands.

Being aware of these risk factors allows you to take proactive steps, like improving posture and increasing activity, to reduce your chances of developing bursitis.

The final takeaway

Bursitis may seem like a minor issue, but it can cause significant discomfort and interfere with daily activities. By understanding its symptoms, causes, and risk factors, you can take steps to prevent it and keep your joints healthy. Whether it's practicing proper posture, incorporating regular movement into your routine, or protecting your joints during physical activity, small lifestyle adjustments can go a long way in preventing bursitis. Stay proactive about joint health, and you'll reduce your risk of developing this painful condition, helping you lead an active and pain-free life.

Frequently Asked Questions

1. What are the four common types of bursitis?

The four common types of bursitis, depending upon the location, are subacromial bursitis (shoulder), olecranon bursitis (elbow), prepatellar bursitis (knee), and trochanteric bursitis (hip).

2. What are the different types of bursitis in the shoulder?

In the shoulder, bursitis commonly affects the subacromial and subdeltoid bursae, often causing pain and inflammation in the area around the rotator cuff.

3. What are the four bursae of the shoulder joint?

The four main bursae in the shoulder are the subacromial, subdeltoid, subcoracoid, and subscapular bursae. These act as cushions to reduce friction between the shoulder's bones and soft tissues.

4. What lifestyle changes can help manage bursitis?

To manage bursitis, adopt an active lifestyle with regular exercise to strengthen muscles, use proper posture, avoid repetitive stress on joints, and take breaks during long periods of activity.

5. Is bursitis permanent?

Bursitis is usually not permanent. With proper treatment and lifestyle changes, most cases of bursitis improve over time. However, untreated or chronic cases can lead to long-term issues.