Pity the poor bursa. We have about 150 of these simple, fluid-filled sacs, but few of us ever hear of them until they start hurting.
Known collectively as "bursae," they cushion and lubricate joints, reducing friction as bones, tendons, muscles, and ligaments do their jobs. Bursae vary in size, but many (like those in the shoulder) are about the size of a silver dollar.
But bursae can become swollen and painful — a condition called bursitis. That makes simple movements of your shoulder, elbow, hip or knee seem monumental. Overuse and the trauma of direct impact are the most common causes of bursitis.
As you age, you can injure bursae more easily. The sacs become drier over the years, and at the same time damage is mounting from wear and tear in your joints.
Frequently, people mistake bursitis for tendinitis. In tendinitis, an inflamed tendon (a fibrous band tying muscle to bone) can cause joint pain.
A softball player might suffer bursitis of the elbow or shoulder from repeated throwing or in the knees from crouching to serve as a catcher.
Housework causes bursitis, too. For example, people who kneel to clean, garden, or work on a roof are susceptible to bursitis of the knee.
Experts say that prevention is better than treatment. It's important to listen to your body and not to overdo it when you feel pain or fatigue. If you're kneeling to garden, for instance, you can help your knees by taking frequent breaks and using a rubber pad as a cushion.
If you're playing a sport, pay close attention to the fundamental movements and seek quality coaching. You'll be less likely to use poor mechanics and you'll reduce the chance for injury.
You can also help prevent bursitis by stretching regularly.
Most bursitis goes away without medical attention in a week or 2 weeks. Many people never realize that an inflamed bursa caused the pain.
Self-treatment of bursitis includes:
Avoiding the activity that led to pain.
Using ice for the first 48 hours after an activity causes pain. Apply the ice wrapped in a towel, 15 minutes to 20 minutes, 3 times to 4 times a day. After a couple of days, use moist heat before physical activity and ice after activity if your doctor agrees.
Elevating the injury (when it's possible and not painful) to reduce swelling.
Taking over-the-counter anti-inflammatory drugs like ibuprofen for pain and swelling. Ask your doctor first.
If your pain is severe, lingers or hampers daily activities, it may be time to see a doctor to rule out other causes.
A doctor diagnoses bursitis by putting your injured joint through a gentle range of motion and by pushing lightly on the skin above the painful joint.
Your doctor may prescribe stronger anti-inflammatory medicine or inject the injured bursa with cortisone to ease swelling and pain. The doctor also may prescribe gentle exercise at home to improve blood flow to the joint and the bursa and to increase the range of motion.