How to Heal Knee Bursitis
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Are you struggling with knee bursitis? Do you experience swelling, limited range of motion or pain in your knee joint? If so, you probably need to strengthen the muscles that support your knee.
Knee bursitis occurs when a bursa, one of the small fluid-filled sacs near the knee joint, becomes inflamed. Bursae act like lubrication discs that reduce friction and cushion pressure points between your bones, tendons, muscles, and skin. The inflammation in the bursa can occur above, below, or on top of your kneecap, as well as on the lower, inner knee.
Individual experiences of bursitis vary greatly. It can be really painful for some, while in other cases, the bursa is simply inflamed without causing pain. Treatment options can be very frustrating. Your doctor might attempt to drain the inflammation with a syringe, offer cortisone injections, or even surgery. Fortunately, most people can heal from this injury on their own with an at-home self-care routine.
What is Knee Bursitis?
Knee bursitis is caused by inflammation in one or more of the bursa, small fluid-filled sacs, located near your knee joint. There are several bursae in your knee, helping to reduce friction and provide cushioning for the joint. The largest and most commonly known bursa are the prepatellar bursa (located in front of the kneecap) and the infrapatellar bursa (located just below the kneecap), followed by the pes anserine bursa on the inside. Other bursae are situated around the knee to facilitate smooth movement and minimize friction between tendons, ligaments, and bones.
Bursitis often results from repetitive stress, overuse, or trauma to the knee. Common symptoms include pain, swelling, and tenderness around, along with limited range of motion. Causes can include activities that put excess pressure on your knee, such as kneeling or prolonged friction.
Movement = Key To Healing
Inactivity often leads to increased edema, while excess exercise can also exacerbate the problem. Many people benefit from moderate, regular movement scaled back from their usual intensity. A runner might need to walk for example, while a weightlifter might regress to using their body weight and partial ranges of motion. Unfortunately, there is no one-size-fits-all solution. The only way to find the appropriate level of movement is to experiment. Here are some things to try:
- Regression exercises. Whatever you normally do for exercise, continue at 60-70 percent of your usual intensity, speed, or weight (if lifting).
- Limited range-of-motion. Avoid full knee flexion, avoid kneeling, and be careful with lateral and medial hip rotation. Stay active but avoid your full ranges of motion, working instead in partial ranges.
- Work in all three planes of motion. Most exercise routines involve just the sagittal plane (think: walking, squatting, deadlift, pushups). Spend some time working in the coronal plane (side-to-side) and the transverse plane (rotating). This can help reduce overuse and help strengthen your tissues in more natural ranges.
Benefits of Treadmill Training
A treadmill is a powerful tool for bursitis rehabilitation. Set your speed to 3 km / hr (1.9 mph) and walk or jog backwards, sidestep, and then experiment with rotating front to side, side to back, and continue. The advantage of working on a treadmill is the impact is reduced, you can control the speed with precision, and you don’t run the risk of running backwards into something.
Safety Disclaimer
This guide is for educational purposes only. If your knee pain is severe, please see a doctor for a full diagnosis and before starting any self-care routine.
Want to Learn More?
- Join our YOGABODY Daily at-home fitness program
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- The Lucas Rockwood Show Podcast
