Whether you work out on a regular basis, are a weekend warrior, or have just gone a little too far with activities, you know that overdoing it can lead to unhappiness. Activities that are repetitive or too intense can cause minor tears, strains, and inflammation which cause pain that can slow you down. Sometimes this can lead to tendinitis or bursitis. If it does, then how do you get rid of it?
Tendons and bursae help support movement at your joints. Bursa are fluid filled sacs that help your tendons glide over bony areas of your joints. Tendons are connective tissues that bind muscles to bones. When these structures become injured, they can make joint movement painful. Overuse or stress injuries can easily cause the following injuries:
These injuries may be caused by something as simple as housecleaning or your everyday job, to something more complex like sports. It may also be caused by an imbalance in the muscles around your joint. It may be difficult to tell if the problem is with the tendon or bursa.
The pain may not always be due to an obvious injury. It may slowly develop or get worse over time. It is important to know your body to help distinguish between normal soreness from some workouts and soreness that indicates a problem.
Pain is a communication tool. It is the way your brain tells you that you need to pay attention because something is wrong. If you are feeling pain, you need to assess why, especially if the pain is always in the same location and continues or recurs often. Ignoring the pain may simply force you to be unnecessarily uncomfortable. It can also lead to long term problems.
Note what activities may be causing the pain. Find ways to change the activity to reduce stress on your joints. Some adaptations that may help include:
Not all injuries can be prevented. Fortunately, most tendon and bursa problems can be relieved with some basic at home care.
Bursitis and tendinopathy need time and attention to heal. Most of the time, the pain will go away with home care. Here are some tips on what you can do at home:
These steps will help relieve discomfort but may not solve the underlying problem. Talk to your doctor if the pain does not go away. Your doctor may recommend other treatment options such as joint injections and physical therapy.
In some cases, cortisone may be injected into the bursa or occasionally around tendons. This medicine may help to reduce swelling and irritation.. These injections may make the pain may go away temporarily. The cause of the bursitis or tendinitis will still need to be addressed.
Physical therapy may help relieve the cause of the tendinitis or bursitis. A physical therapist may help to:
Other treatments like ice or heat therapy, braces, or wraps may help to manage the pain while you heal.
You may never know for sure if your ache is from tendinopathy or bursitis. Rest is the most important step for either injury. Give your body the chance it needs to heal before jumping back in to action. A few days of frustration are much easier to deal with than long term pain.
American Orthopaedic Society for Sports Medicine
American Society of Exercise Physiologists
Canadian Society for Exercise Physiology
Public Health Agency of Canada
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Last reviewed October 2014 by Michael Woods, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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