Bursitis Exercises: Relieve Pain and Restore Function

Bursitis is inflammation of the bursae—small fluid-filled sacs that cushion your joints. When these sacs become irritated, the result is pain, swelling, and limited movement. The good news: targeted exercises can help reduce symptoms and prevent bursitis from recurring.

This guide covers exercises for the most common types: hip, shoulder, and knee bursitis.

Understanding Bursitis

Bursae reduce friction between bones, tendons, and muscles around joints. When inflamed:

Symptoms include:

• Localized pain and tenderness
• Swelling at the joint
• Stiffness and limited range of motion
• Pain with movement or pressure
• Warmth or redness (sometimes)

Common causes:

• Repetitive motions
• Prolonged pressure on the joint
• Injury or trauma
• Underlying conditions (arthritis, gout)
• Muscle imbalances
• Poor posture or body mechanics

Before Starting: Important Notes

See a doctor if:

• Severe pain or swelling
• Fever (may indicate infection)
• Inability to move the joint
• Symptoms lasting more than 2 weeks without improvement
• Rapid onset without clear cause

Exercise principles:

• Avoid movements that cause significant pain
• Start gently and progress gradually
• Ice after exercise if needed
• Consistency helps more than intensity

Hip Bursitis (Trochanteric Bursitis)

The most common type, causing pain on the outside of the hip.

Stretches for Hip Bursitis

1. IT Band Stretch

Tight IT band can aggravate hip bursitis.

How to do it:

1. Stand near a wall for support
2. Cross affected leg behind the other
3. Lean hips away from the wall
4. Feel stretch along outer hip/thigh
5. Hold 30 seconds, repeat 3 times

2. Piriformis Stretch

How to do it:

1. Lie on back, knees bent
2. Cross affected ankle over opposite knee
3. Pull uncrossed leg toward chest
4. Feel stretch deep in hip
5. Hold 30 seconds each side

3. Hip Flexor Stretch

Tight hip flexors affect hip mechanics.

How to do it:

1. Kneel on affected side
2. Front foot flat, back knee on cushion
3. Tuck tailbone under
4. Lean forward gently
5. Hold 30 seconds each side

Strengthening for Hip Bursitis

4. Clamshells

Strengthens hip abductors without irritating bursa.

How to do it:

1. Lie on unaffected side, knees bent
2. Keep feet together
3. Lift top knee toward ceiling
4. Don't let hips roll backward
5. 15-20 reps, 2-3 sets

5. Side-Lying Hip Abduction

How to do it:

1. Lie on unaffected side
2. Keep top leg straight
3. Lift leg toward ceiling (not too high)
4. Lower slowly
5. 15 reps, 2-3 sets

Note: If this causes pain, stick with clamshells.

6. Glute Bridges

Strengthens glutes without direct pressure on bursa.

How to do it:

1. Lie on back, knees bent, feet flat
2. Squeeze glutes and lift hips
3. Hold briefly at top
4. Lower slowly
5. 15-20 reps, 2-3 sets

Shoulder Bursitis (Subacromial Bursitis)

Causes pain when raising the arm, often confused with rotator cuff issues.

Stretches for Shoulder Bursitis

7. Doorway Chest Stretch

Tight chest contributes to shoulder impingement.

How to do it:

1. Stand in doorway
2. Place forearm on frame, elbow at 90 degrees
3. Step through gently
4. Feel stretch across chest
5. Hold 30 seconds each side, multiple angles

8. Cross-Body Stretch

How to do it:

1. Bring affected arm across body
2. Use other hand to gently pull upper arm
3. Keep shoulder down
4. Hold 30 seconds

9. Pendulum Exercise

Gentle movement without loading.

How to do it:

1. Lean forward, support with good arm
2. Let affected arm hang
3. Swing gently in small circles
4. Forward/back, side to side
5. 1-2 minutes, several times daily

Strengthening for Shoulder Bursitis

10. External Rotation (Side-Lying)

How to do it:

1. Lie on unaffected side
2. Elbow bent 90 degrees at your side
3. Hold light weight (1-3 lbs)
4. Rotate forearm toward ceiling
5. Lower slowly
6. 15 reps, 2-3 sets

11. Prone Y Raises

How to do it:

1. Lie face-down
2. Raise arms to form a Y, thumbs up
3. Squeeze shoulder blades
4. Lower slowly
5. 10-15 reps, 2-3 sets

12. Wall Slides

How to do it:

1. Back against wall
2. Arms in goalpost position against wall
3. Slide arms up and down
4. Keep contact with wall
5. 10-15 reps, 2-3 sets

Knee Bursitis (Prepatellar or Pes Anserine)

Pain at the front or inner side of the knee.

Stretches for Knee Bursitis

13. Quad Stretch

How to do it:

1. Stand holding a wall
2. Bend knee, grab ankle behind you
3. Pull heel toward glute
4. Keep knees together
5. Hold 30 seconds each side

14. Hamstring Stretch

How to do it:

1. Sit with one leg extended
2. Bend other leg, foot against inner thigh
3. Hinge forward with flat back
4. Feel stretch in back of straight leg
5. Hold 30 seconds each side

15. Calf Stretch

Tight calves affect knee mechanics.

How to do it:

1. Wall calf stretch, straight knee
2. Then bent knee for soleus
3. 30 seconds each position

Strengthening for Knee Bursitis

16. Straight Leg Raises

How to do it:

1. Lie on back, one knee bent
2. Lift straight leg to height of bent knee
3. Lower slowly
4. 15 reps, 2-3 sets each leg

17. Wall Sits

How to do it:

1. Back against wall, feet forward
2. Slide down until thighs parallel (or less if painful)
3. Hold 15-30 seconds
4. Build up duration gradually

18. Step-Downs

How to do it:

1. Stand on low step (2-4 inches)
2. Lower one foot to ground slowly
3. Tap and return
4. Control the descent
5. 10-15 reps each leg

Sample Exercise Routines

Hip Bursitis Routine (15 minutes, daily)

1. IT band stretch: 30 seconds each side
2. Piriformis stretch: 30 seconds each side
3. Hip flexor stretch: 30 seconds each side
4. Clamshells: 2 x 15 each side
5. Glute bridges: 2 x 15
6. Ice if needed: 15 minutes

Shoulder Bursitis Routine (15 minutes, daily)

1. Pendulums: 2 minutes
2. Doorway stretch (3 angles): 30 seconds each
3. Cross-body stretch: 30 seconds each side
4. External rotation: 2 x 15
5. Wall slides: 2 x 12
6. Ice if needed: 15 minutes

Knee Bursitis Routine (15 minutes, daily)

1. Quad stretch: 30 seconds each side
2. Hamstring stretch: 30 seconds each side
3. Calf stretch: 30 seconds each side
4. Straight leg raises: 2 x 15 each leg
5. Wall sit: 3 x 20 seconds
6. Ice if needed: 15 minutes

General Tips for Bursitis Management

During Acute Flare-Ups

• Rest from aggravating activities
• Ice for 15-20 minutes several times daily
• Gentle range of motion only
• Avoid direct pressure on the area
• Anti-inflammatory medication (consult doctor)

As Symptoms Improve

• Gradually add stretching
• Progress to strengthening
• Avoid the activities that caused the problem
• Address underlying issues (muscle weakness, tightness)

For Prevention

• Strengthen supporting muscles
• Maintain flexibility
• Use proper technique in activities
• Avoid prolonged pressure on joints
• Warm up before activity
• Progress activities gradually

Movements to Avoid

Hip Bursitis

• Sleeping on affected side without pillow between knees
• Crossing legs
• Running on cambered surfaces
• Excessive stair climbing during flare-ups

Shoulder Bursitis

• Overhead pressing (initially)
• Lateral raises above 90 degrees
• Sleeping on affected shoulder
• Reaching behind back

Knee Bursitis

• Prolonged kneeling
• Deep squats during flare-ups
• High-impact activities
• Excessive stair climbing

When to Seek Additional Help

Consider physical therapy or medical evaluation if:

• No improvement after 2-3 weeks of self-care
• Recurrent episodes
• Symptoms affecting daily activities significantly
• Need help identifying underlying causes

Treatments may include:

• Corticosteroid injection
• Physical therapy
• Aspiration (if significant swelling)
• Activity modification guidance

The Bottom Line

Bursitis responds well to a combination of rest, stretching, and strengthening. The key is reducing inflammation while addressing the underlying causes—usually muscle weakness or tightness.

Start with gentle stretches and gradually add strengthening as pain allows. Consistency matters more than intensity. Most cases of bursitis resolve within weeks to months with appropriate management.

Address the cause, not just the symptoms. Build strength around the joint, maintain flexibility, and the bursitis is less likely to return.