Bursitis and Tendinitis

Bursitis and Tendinitis

Bursitis and tendinitis sneak up on unsuspecting people all the time. Often, it happens something like this: After months of being trapped indoors because of frosty winter temperatures and snowstorms, you head outside as soon as the weather finally breaks. And suddenly you see 1,001 things to do: repaint the garage door, reseal the driveway, dig a new flower bed, or give the house a thorough spring cleaning.

Then after spending three to four hours doing chores in the to-do list, it happens. You may start to notice swelling in and around your joints, plus a pain that just won’t quit. One of the all-too-common “-itises”—either bursitis or tendinitis—has claimed another victim.

But what exactly is going on? “With tendinitis, you get an inflammation that develops in your tendons, which connect muscle to bone,” says David Richards, M.D., orthopedic surgeon at the Lexington Clinic Sports Medicine Center in Lexington, Kentucky. “And it can be quite painful.”

Bursitis is equally painful but begins from different origins. It’s caused by an inflammation of a bursa, a fluid-filled sac surrounding joints or tendons, says Keith Jones, head trainer for the Houston Rockets basketball team. These home remedies can help you ace either “-itis.”

Try This First

Give it a rest. This might sound obvious, but because bursitis and tendinitis are often triggered by using a body part in a way that it’s not used to, rest is one of the first steps on the road to recovery. “Complete rest is necessary in order for the pain to subside,” says Jones. Whatever activity triggered the bout of bursitis or tendinitis, avoid it for three to six weeks, if possible. Even multimillion-dollar athletes take a break when they have bursitis and tendinitis—you should, too.

Other Wise Ways

Try some ice. In addition to rest, Jones recommends putting ice wrapped in a thin towel on the area that ails you. “If you suffer from bursitis or tendinitis, make sure you apply ice to the sore area for 20 minutes at least three times per day,” says Jones. “The combination of the rest and the ice should pay noticeable dividends within days.”

Beat the heat. If you’re suffering from bursitis or tendinitis, avoid the urge to apply a heating pad to the affected joint, says William Pesanelli, physical therapist and the director of Boston University’s rehabilitation services. “It’s like pouring lighter fluid on an already existing fire,” he cautions. “If you’re suffering from bursitis or tendinitis, the tissues in the sore area are already inflamed and will feel warmer to touch than the rest of your body, so adding heat will only make matters worse.” Instead, you’ll find more relief by using ice until the inflammation is gone.

Limber up. To prevent bursitis and tendinitis, take time to stretch first, says Pesanelli. For example, if you are about to perform a task that your body is not used to, warm up that area of the body first. “Tendinitis or bursitis is often triggered when someone does something that his body is not used to,” he says.

“If you’ve been playing pinochle all winter and then want to go out and garden for three hours on the first warm spring day, make sure to do some slow warm-up activities first, then a few gentle stretches to prepare for the activity,” says Pesanelli. “And don’t go out and do three hours worth of activity if you’ve been inactive for a while. You need to gradually work up to that level of activity.” To get some idea of what your body can handle (before you find out the hard way), it’s a good idea to sign up for a stretching class at a senior citizen center or YMCA.

Elevate your injury. If the inflammation is in the knee, foot, or ankle, Jones recommends that you elevate the affected area above your heart level. “If you put two or three pillows below your sore ankle to prop it up, it often can help reduce the swelling,” Jones says. If you have a history of impaired circulation in the injured area, however, don’t elevate it above your heart level, because limiting blood flow to an area of the body that has impaired circulation can be dangerous.

Wrap it up. If you need to continue to perform an activity that may cause a reoccurrence of the tendinitis in your knees, put on knee sleeves before you do anything else, says Jones. Available in pharmacies and many sports stores, the sleeves are flexible cylindrical bandages that you can pull into place over your knees.

“The knee sleeve serves two important purposes,” says Jones. “First, it keeps the area warm, which helps maintain flexibility. And second, it keeps the joint from being bounced around and from causing another flare-up of the tendinitis.” Similar devices for your ankles, elbows, and wrists are available at drugstores.

Keep active. To prevent injuries such as bursitis and tendinitis, get yourself on an exercise program, suggests Pesanelli. If you can get out for a brisk walk or swim three times or more per week all year round, you’ll be able to keep your heart, lungs, and muscles in good condition. Many senior centers and YMCAs also offer exercise programs specifically tailored to older adults. Just be sure to consult with your physician before embarking on an exercise program, says Pesanelli.

Ease your way back into activity. After you’ve been treated for bursitis or tendinitis, don’t jump headfirst into the activities that you were doing before the attack. “You must ease yourself back into action after you start to feel better. Otherwise, it is a vicious cycle,” cautions Dr. Richards. “You’ll suffer an attack of bursitis, feel better, and then be in pain again quickly if you don’t slowly ease your way back into things.”