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Bursa inflammation (Bursitis)
Written by: Shibin Vinod BPT MSc, HCPC PH124277, CSP 111177. Sport and Exercise Medicine,
Medically Reviewed by: Mr Andrew O’Neill M.Ost GOsC 11018. Registered Osteopath & Shockwave Therapy Specialist
What is Bursitis?
Bursitis is described as an inflammation of the fluid-filled sac (bursa) which are natural shock absorbers located inside our joints. Bursae are filled with fluid that help reduce rubbing and friction between tissues such as bones, muscles, tendons, and skin. While bursitis can affect any joint, our clinical team most frequently treats it in major joints such as the shoulders, hips, elbows, knees, and heels.
You might have bursitis if one of your joints is:
- Painful (often a dull-ache feeling).
- Tender or warm to the touch.
- Swollen or red.
- More painful when you move it or press on it.
- Restricted in movement or experiencing joint stiffness.
What are the common causes of bursitis?
Bursitis is most common in adults around the age of 40. At bodytonic clinic, we often find it is caused by repetitive stressful movements or minor impact injuries which trigger bursa inflammation. High-risk activities include:
- Repetitive Tasks: Gardening, carpentry, painting, and tiling.
- Sports: Tennis, golf, skiing, and running.
- Medical History: Inflammation due to an underlying condition such as rheumatoid arthritis, gout, or psoriatic arthritis.
Expert Bursitis Diagnosis in London – Generic advice often fails to address the root cause of bursa friction. Our therapists at Canada Water and Stratford provide comprehensive assessments to determine if your pain requires manual therapy or advanced Shockwave technology.
Knee Bursitis The Ultimate Guide Infographic
Bursitis The Ultimate Guide Infographic
View our ultimate guide to Bursitis which covers symptoms, common causes, diagnosis, treatments options and exercises.
How is bursitis diagnosed?
During your consultation at our SE16 or E15 E20 clinics, your therapist will perform a physical assessment to check joint stability and swelling. If symptoms are persistent, we may suggest:
- Imaging tests: Such as X-rays, MRI, or ultrasounds to visualise the bursa.
- Lab tests: To check for signs of infection (Septic Bursitis).
“In our London clinics, we frequently see bursitis triggered by the sudden increase in activity-what we call ‘The Weekend Warrior’ effect. Whether it’s a long-distance run along the Thames or a heavy session of gardening, the bursa often inflames because the surrounding muscles aren’t providing enough support. We focus on ‘unloading’ the joint manually while using Focused Shockwave to kickstart healing in the deep tissue that rest alone cannot reach.” – Shibin Vinod, Senior MSK Physiotherapist
What are the treatment options for bursitis?
- Rest and Ice: Apply ice wrapped in a towel for 10 minutes every few hours for the first 48 hours to manage acute swelling.
- Specialist Shockwave Therapy: If pain and swelling persist despite rest, advanced non-invasive options can help provide the breakthrough you need. We utilise Radial Shockwave (ESWT) for widespread soft tissue inflammation and the precision of Focused Shockwave (FSWT) to target deep, chronic bursae (like those in the hip or heel), stimulating cellular repair and providing powerful, localised pain management.
- Manual Therapy: Osteopathy and Physiotherapy to improve joint mechanics, reducing the mechanical friction that causes the bursa to inflame.
- Corticosteroid Injection & Aspiration: Occasionally suggested for chronic cases to help relieve severe inflammation or drain a significantly swollen bursa.
- Aspiration: if the bursa is significantly large and swollen then your GP may suggest draining the bursa with a needle.
- Surgery: very rarely for some types of bursitis, such as chronic hip bursitis, surgery may be warranted to help relieve a patient’s pain.
How long does bursitis last for?
Bursitis may last for weeks or months depending on which area is affected. Early clinical intervention typically helps the pain improve within a few weeks, but the swelling may take longer to completely disappear.
Can bursitis be prevented?
Not all causes can be prevented, but you can lower your risk:
- Use cushions when you’re resting a joint on a hard surface.
- Maintain a healthy weight. Being overweight places more stress on the joints-especially the knee joints-which can increase the risk of bursitis.
- Take regular breaks when doing repetitive movements.
- Maintain correct lifting posture to decrease pressure on the bursa of the knees and hips.
What are the best exercises for bursitis?
Exercises should focus on muscle strengthening and joint mobility to improve mechanics. Start slowly and stop if you feel sharp pain.
- Posterior stretching (Shoulder): Hold the elbow of your affected arm; pull it across your body. Hold for 10-25 seconds. Repeat 3-5 times.
- Up the back stretch: Gently move your arm up the spine to stretch the shoulder (wait until acute pain has reduced).
- Heel slide (Knee): Lie on your back and slide your heel toward your buttock. Repeat 15 times. This is vital for restoring knee range of motion.
- Quad sets: Activate the thigh muscles by pushing the back of your knee down into a rolled towel. Hold for 5 seconds.
- Straight leg raise (Hip): This helps stabilize the hip joint. Keep the leg straight and lift it off the ground 6 inches. Hold for 5 seconds. Repeat 15 times.
- Hip rotator stretch: Cross your ankle over the opposite thigh and gently push the knee away. Hold for 25 seconds.
Exercise Disclaimer: The following exercises are for informational purposes and are generally recommended for recovering from bursitis. However, they are not a substitute for a clinical assessment. If you have not been diagnosed with bursitis by a healthcare professional, or if you experience sharp pain, numbness, or worsening symptoms while performing these movements, stop immediately and consult one of our specialists.
- Hold the elbow of your affected arm with your opposite hand.
- Use your hand to pull your affected arm up and across your body. You will feel a mild stretch across the back of your affected shoulder.
- Hold for 10 up to 25 seconds. Then slowly lower and release your arm.
- According to your symptoms you may repeat this exercise from 3 to 5 times.
- If you can't do this exercise daily, try to do it between 2-3 times a week.
To perform this exercise you may have to wait until a reduction of your pain and an improvement of your range of motion.
- Light stretch: Put your hand at the back of your low back. Let it rest to stretch your shoulder.
- Medium stretch: With your other hand, hold your injured arm behind your back by the wrist. Move your arm up the spine to gently stretch your shoulder.
- Lie on your back with the painful leg straight and the opposite knee bent.
- Gently bend your affected knee by sliding your heel across the floor in the direction of your buttock until you feel a gentle stretch in your knee.
- Hold for about 4-5 seconds, and then slowly straighten your knee.
- Repeat up to 15 times.
- If you can't do this exercise daily, try to do it between 2-3 times a week.
Our Stratford and Canada Water therapists can provide help and support with these during your session.
- Sit with your affected leg straight and supported on the floor. Place a small, rolled-up towel under your affected knee.
- Activate the thigh muscles of your affected leg by pushing the back of your knee down into the towel.
- Hold for about 4-5 seconds, then rest for up to 10 seconds.
- Repeat up to 15 times.
- If you can't do this exercise daily, try to do it between 2-3 times a week.
- Lie on your back, bend your good knee so that your foot remains flat on the floor. Keep your affected leg straight. Make sure that your low back is supported and has a normal position and a good curve (not too much gap between your back and the floor). With the palm of your hand you should be able to touch the floor and with the back of your hand your lower back.
- Activate the thigh muscles in your affected leg by pushing the back of your knee flat down to the floor. Hold your knee straight.
Keeping the thigh muscles tight and your leg straight, lift your affected leg up off the ground. - Hold for about 4-5 seconds, then relax and slowly bring your leg back down. Rest for up to 10 seconds between each repetition.
- Repeat up to 15 times.
- If you can't do this exercise daily, try to do it between 2-3 times a week.
Our Stratford and Canada Water therapists can provide help and support with these during your session.
- Lie on your back, bend your knees with your feet flat on the floor. Put the ankle of your affected leg on your opposite thigh.
- Use your hand to gently push your knee away from your body, you should feel a stretch around your hip.
- Hold the stretch for 25 seconds.
- Repeat 3 up to 5 times.
- Repeat the entire exercise, but this time use your hand to gently pull your knee diagonally in the direction of your opposite shoulder. Again hold the stretch for 25 seconds and repeat 3 - 5 times .
- Repeat daily.
You should see your local GP or go to your local hospital if you're experiencing:
- Fever or chills
- Sudden lack of ability to move a joint
- Severe pain in the affected joint during simple movements
- Extreme redness or swelling
- Presence of a rash or bruising in the affected area
Bupa / Axa Insurance Accepted*
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Clinical Evidence & Trusted Resources
At bodytonic clinic, our treatment protocols are built on current clinical evidence and best-practice guidelines. For further information regarding the diagnosis and management of Bursa inflammation and musculoskeletal health, we recommend the following authoritative UK and international resources:
- NHS Guide to Bursitis: A comprehensive overview of common symptoms, self-care advice, and GP-led treatment pathways in the UK.
- The Health & Care Professions Council (HCPC): All our Physiotherapists and specialists are registered with the HCPC, the UK regulator for health professionals. You can verify our practitioners, including Shibin Vinod, on the official register.
- The General Osteopathic Council (GOsC): Our Osteopaths, including our Clinical Director Andrew O’Neill, are regulated by the GOsC to ensure the highest standards of safety and care.
- Shockwave Therapy Clinical Research (PubMed): For patients interested in the science behind our technology, this clinical study explores the efficacy of Extracorporeal Shockwave Therapy (ESWT) for chronic soft tissue inflammation and bursitis.
- NICE Guidelines: The National Institute for Health and Care Excellence provides the clinical frameworks used across the UK for musculoskeletal injury management.
Bupa / Axa Insurance Accepted*
