Bursitis is a painful condition that affects the small, fluid-filled sacs called bursae, which cushion the bones, tendons, and muscles near your joints. When these sacs become inflamed, it can cause discomfort and limit your range of motion. Bursitis often occurs in the shoulders, elbows, hips, and knees, but it can also affect other joints in the body. Living with bursitis can be challenging, but incorporating specific exercises into your daily routine can help reduce pain and improve your overall quality of life. In this article, I'll share my top 10 exercises to help alleviate bursitis pain and get you back to enjoying your favorite activities.
One of the best ways to reduce bursitis pain is to engage in gentle range of motion exercises. These exercises can help maintain joint flexibility and prevent stiffness associated with inactivity. When performing range of motion exercises, it's essential to move slowly and avoid pushing your joint past its comfortable range. Examples of range of motion exercises include shoulder rolls, ankle circles, and wrist flexion and extension. Start with a few repetitions and gradually increase the number as you become more comfortable with the movements.
Low-impact aerobic activities are an excellent way to alleviate bursitis pain while also improving your overall cardiovascular health. Walking, swimming, and cycling are examples of low-impact activities that place minimal stress on your joints. Aim for at least 30 minutes of low-impact aerobic exercise most days of the week. Remember to start slow and gradually increase the intensity and duration of your workouts as your body becomes more accustomed to the activity.
Strengthening the muscles around your affected joint can help provide additional support and reduce the strain placed on the bursa. Resistance training exercises, such as gentle weight lifting or resistance band exercises, can be beneficial for building muscle strength. Focus on performing slow, controlled movements and avoid using heavy weights that may exacerbate your bursitis pain. It's important to consult with a physical therapist or other healthcare professional to ensure you're performing the exercises correctly and safely.
Improving your flexibility can help reduce bursitis pain by allowing your muscles and tendons to move more freely around the affected joint. Incorporate a variety of stretching exercises into your daily routine, such as hamstring stretches, quadriceps stretches, and calf stretches. Hold each stretch for 20-30 seconds and be sure not to overstretch, as this can lead to further injury. Yoga and Pilates are also excellent options for improving flexibility and reducing bursitis pain.
Improving your balance and stability can help reduce the risk of falls and additional injury to your affected joint. Simple exercises, such as standing on one foot or practicing heel-to-toe walking, can help improve your balance and stability. As you become more comfortable with these exercises, you can increase the difficulty by performing them on an unstable surface, such as a foam pad or balance board. Always ensure your safety by performing balance exercises near a wall or sturdy piece of furniture for support if needed.
Massage and self-myofascial release techniques can help alleviate bursitis pain by reducing muscle tension and improving blood flow to the affected area. Gently massaging the area around the inflamed bursa can provide relief, but be careful not to apply too much pressure directly to the bursa itself, as this may worsen your pain. Foam rolling and using a massage ball are also effective self-myofascial release techniques that can help reduce muscle tightness and alleviate bursitis pain.
In conclusion, incorporating a variety of exercises and techniques into your daily routine can help alleviate bursitis pain and improve your overall joint health. It's important to consult with a healthcare professional or physical therapist before beginning any new exercise program to ensure you are performing the exercises safely and effectively. Remember to listen to your body and progress slowly, as overexertion can lead to further injury and pain. With time, patience, and consistency, you can reduce your bursitis pain and get back to enjoying your favorite activities.
Vinicha Yustisie Rani
I've been dealing with bursitis in my hip for over two years now. What helped me most wasn't just the exercises, but learning to move with intention. Every motion became a meditation. No rushing. No forcing. Just breath and slow, deliberate motion. It changed everything. The body remembers what the mind forgets.
Carlo Sprouse
While your recommendations are not entirely without merit, they lack the rigor of peer-reviewed clinical protocols. The American College of Rheumatology explicitly advises against unsupervised range-of-motion protocols in acute-phase bursitis, citing increased risk of synovial rupture. You are, frankly, endangering your readers.
Cameron Daffin
I love this list so much 🙌 I started doing the ankle circles before bed and honestly? My whole body feels lighter. I used to wake up feeling like my joints were full of wet cement. Now? I roll out of bed like a new person. Also, foam rolling my IT band changed my life. I didn’t even know I had tightness there until I tried it. So grateful for this. Keep sharing 💪
Sharron Heath
The inclusion of low-impact aerobic activities is clinically sound. However, I would strongly encourage readers to monitor inflammatory markers post-exercise. Many individuals mistake delayed onset muscle soreness for therapeutic progress, when in fact, it may indicate exacerbation. A structured log, including pain intensity on a 1–10 scale, is advisable.
Steve Dressler
I’ve tried every one of these. The stretching? Meh. The balance stuff? Boring. But the self-myofascial release? That’s the secret sauce. I use a lacrosse ball on my glutes before bed. Feels like a thousand tiny hands digging out knots. And yeah, I know you’re not supposed to press on the bursa-but if you’re careful, you can hit the surrounding tissue without triggering the inflammation. Just don’t go nuts. And maybe skip the yoga if you’re hypermobile. Been there.
Carl Lyday
For anyone just starting out, don’t skip the warm-up. Even five minutes of marching in place or arm circles helps. I used to jump straight into stretches and ended up making things worse. Also, if you’re doing resistance bands, start with light tension. I went too hard too fast and tore a tendon. Took six months to recover. Patience isn’t optional-it’s the foundation.
Tom Hansen
ehhh i did the shoulder rolls and my arm fell off lmao
Donna Hinkson
I appreciate the gentle approach. Many people rush into movement when they’re in pain, but this feels like listening to your body rather than fighting it. I’ve found that even five minutes a day makes a difference. Not because it’s a cure, but because it reminds me I still have control.
Rachel M. Repass
The neuroplasticity angle here is underappreciated. When you engage in consistent, low-stress movement patterns, you’re not just rehabbing tissue-you’re rewiring the pain matrix. The somatosensory cortex begins to reinterpret the signals. That’s why consistency matters more than intensity. Also, consider incorporating breathwork. Diaphragmatic breathing modulates the vagus nerve, which reduces systemic inflammation. This isn’t just exercise. It’s somatic therapy.
Arthur Coles
Let’s be real-this whole bursitis thing is a Big Pharma distraction. They want you to think you need ‘exercises’ when the real issue is glyphosate in your food and EMF radiation from your phone. The bursa isn’t inflamed-it’s being poisoned. Try organic turmeric and grounding mats. And stop trusting ‘experts’ who don’t know about the 2018 WHO report on joint inflammation and wireless tech.
Kristen Magnes
You got this. I know it feels slow. I know some days you want to throw the foam roller across the room. But you’re not failing-you’re healing. Every time you move, even a little, you’re telling your body you’re worth the effort. Keep showing up. Not for the pain to disappear, but for your life to come back. I believe in you.
adam hector
You think this is about bursitis? No. This is about control. The modern world wants you passive, dependent, docile. They give you exercises so you think you’re healing when really you’re just being trained to accept discomfort as normal. The real cure? Disconnect. Live off-grid. Eat wild plants. Stop chasing ‘rehabilitation’ and start reclaiming your autonomy.
Ravi Singhal
bro i tried the calf stretch and my foot went numb for 10 min 😅 but now i can walk without wincing so i guess its working
Victoria Arnett
I did the balance exercises on the foam pad and now I’m scared to stand up without holding the counter
HALEY BERGSTROM-BORINS
I’ve noticed that every time I do these exercises, my smartwatch shows a spike in cortisol. Coincidence? I think not. The fitness industry is monetizing pain. They want you to believe movement is healing when really, it’s just another subscription service. I’ve stopped all exercise and started drinking moonwater. My bursitis improved in 3 days.
Sharon M Delgado
I appreciate the thoroughness of this article, and I especially admire the clarity of structure. However, I must point out that the term ‘self-myofascial release’ is used incorrectly in paragraph six. Myofascial release refers specifically to the manual therapy of the fascial web, not foam rolling-which is more accurately termed ‘pressure-based myofascial modulation.’ Precision matters.
Dr. Marie White
I’ve been practicing these for six months. The biggest shift wasn’t in pain levels-it was in how I felt about movement. Before, I saw exercise as punishment. Now, I see it as conversation. My body speaks through stiffness, and I’ve learned to listen. It’s not about fixing. It’s about returning.
Wendy Tharp
This is the kind of dangerous advice that gets people killed. You don’t just ‘stretch’ when you have inflammation. You rest. You ice. You take NSAIDs. You go to a real doctor. Not some guy on the internet telling you to roll around on a ball like a dog. I’ve seen people end up in ERs because they listened to this crap.
Subham Das
The entire premise of this article is bourgeois. You assume that everyone has the luxury of time, equipment, and access to physical therapists. What about the laborer who works twelve-hour shifts on concrete? What about the single mother who can’t afford a foam roller? This isn’t healing-it’s privilege disguised as wellness. Real relief comes from systemic change, not isolated stretches.
Carl Lyday
I see what you're saying, and you're right-this isn't one-size-fits-all. But I’ve seen people who had no access to PT start with just seated ankle circles while watching TV. It’s not about perfection. It’s about showing up in whatever way you can. Even one minute counts. You don’t need a gym. You just need to move.