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Stop Recurring Knee Bursitis With These 8 Tips

Bursitis of the knee is one of the most common forms of bursitis (swelling in the bursa sac surrounding your knee joint). Once the problem occurs, it is easy for it to occur again and again. Use the following 8 tips to stop your knee pain permanently.
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Knee bursitis (also called prepatellar bursitis) is one of the most common injuries that a person can face. Knee bursitis is second only to shoulder inflammation and is common among athletes, people who work in manual labor positions, people who sit for extended periods, and individuals who are overweight.

Just like shoulder bursitis, knee bursitis is simply the inflammation of the bursa sac surrounding the knee joint. This usually becomes inflamed after the knee is exposed to repetitive motion, pressure, or position. Chronic inflammation throughout the rest of the body is likely to lead to an increased risk for recurring knee bursitis.

So, how can you avoid recurring knee bursitis? The following 8 steps can help you prevent bursitis in your knees so you feel healthier, happier, and more energetic.

Avoid Aggravation

The first step in avoiding recurring knee inflammation and swelling is to avoid aggravating the area. It sounds simple enough, and it actually is. Basically, whatever movement or pressure started the pain, try to avoid.

For example, if your knees are in an uncomfortable position at your desk at work, try arranging your furniture in a different way so you can move your knees freely. If you caused the injury by exercising, avoid doing that particular exercise until your knee is healed and strengthened.

Walk around every few minutes to change positions and refresh your body. Simple steps like this can actually have a large impact on your recurrence rate for bursitis.

Vary Workouts

Repetitive motions lead to bursitis in many cases. Although bursitis can strike for apparently no reason, it is more likely that an exercise or movement caused the injury. You can prevent this from happening again by varying your exercise routine. If you always run, for example, switch it up by doing a weight routine or a yoga routine.

If you usually do a lot of squats and knee exercises, try adding some exercises that work other parts of the body so that you do not place extra stress on your knees. Avoid any exercises that place direct pressure on the knees as this can cause painful flare-ups.

Elevate the Area

It seems overly simplistic, but elevation can help reduce inflammation and pain in your knee area. One problem with sitting in the same position for extended periods is that your body has to work harder to circulate blood to your legs and reduce any inflammation in your joints. You can help it along by elevating your legs every so often to make it easier to heal your knees and joints as necessary.

Stretch Frequently

Strangely enough, stretching seems to reduce your chances of recurring bursitis in the knee. You should stretch at least twice a day- in the morning when you first get up and before bed. When you exercise, gentle stretching before and after your workout can help prevent excess inflammation. Stretching conditions the muscles surrounding your knees, relieving excess pressure that could lead to inflammation of your bursa sac.

Eat Correctly

Can changing your diet heal bursitis? According to some studies, the answer is yes. Studies have shown that eating a diet that fights inflammation can help prevent conditions like bursitis. What foods should you add to your diet to prevent inflammation?

First, you should focus on avoiding foods that cause inflammation in the body. It turns out, the foods that are the least healthy for you are more likely to trigger inflammation. Foods like vegetable oils, hydrogenated oils, processed foods, sugar, and junk food all lead to inflammation in the body. Instead, try to replace these foods with food that can fight inflammation. Find a list of inflammation fighting foods below:

Inflammation Fighting Foods 
  • Pineapple
  • Turmeric
  • Ginger
  • Fatty fish
  • Vegetables
  • Fruit
  • Nuts
  • Whole grains

Support Your Feet

According to some doctors, giving your feet proper support can fight bursitis in the knee. Basically, if your feet cannot support your knees properly, they will drift out of alignment. When your knees are out of alignment, you have a higher chance of seeing pressure on the bursa sac, which will lead to pain and inflammation. Try adding supportive inserts to your shoes that offer arch support specific to the needs of your feet. This can help prevent bursitis that is caused from improper alignment.

Strengthen Surrounding Muscles

Another way to fight bursitis in your knees is to strengthen the surrounding muscles. When your muscles are stronger, you have less of a chance of injuring your knee due to improper alignment or stress on the area. The following exercises can help strengthen your knees for any activity and fight bursitis:

Standing Knee Stretch

Stand with one arm resting on a supportive surface. Pick up your foot at the ankle and bent it up toward your back. Hold this position for about 30 seconds, then switch to the other knee.

Partial Squat

Stand with feet about hip-width apart. Place your hands straight out in front of you for balance. Slowly sit back and bend at the knees until you are in a seated position. Hold for about 5 seconds, then slowly stand. Repeat this exercise 10 times.

Heel Raise

Stand with your hands on the back of a chair for support. Lift your uninjured knee off the ground. Stand on the toes of your other foot. Slowly raise and lower your heel 10 times. Switch to the other leg and repeat.

Leg Push

For this exercise you will need a resistance band. Lie on your back with your legs stretched out straight. Lift one foot with your knee in a 90 degree angle. Wrap a resistance band around your foot and hold the two ends in your hands. Push against the band with your leg while holding the ends in your hands. Hold for 2 seconds. Repeat 10 times, then switch to the other leg.

Reduce Total Inflammation

If you are serious about reducing inflammation and healing bursitis for good, then you may want to try adding in some anti-inflammatory supplements to your diet. These supplements are highly effective at fighting inflammation in individuals of all ages.

MSM

This strange compound contains sulfur and is highly effective at reducing inflalation in the body. In one clinical trial, supplementing with MSM for six weeks was able to reduce inflammation symptoms and pain without side effects.

Curcumin and Ginger

Both curcumin and ginger contain similar anti-inflammatory properties. Curcumin comes from yellow turmeric powder, which is a root spice just like ginger. Much research has been done about ginger and curcumin and they have been proven as effective inflammation fighters. Studies on ginger have shown it is specifically beneficial for individuals with knee pain.

Willow Bark

This herb contains both inflammation-controlling and pain-relieving compounds. Willow bark has been shown to reduce joint pain and back pain in some clinical trials.

Frankincense

Frankincense may be more than just a nice-smelling herb. It can also be used to fight inflammation. Frankincense has been tested specifically for knee injuries and joint pain, and it was found that the herb can reduce pain and swelling, improve mobility, and help patients with knee pain walk longer distances.

Preventing Future Knee Bursitis

If you suffer from pain and inflammation in your knees, you don’t have to continue to suffer. There are a variety of treatments that can help stop inflammation and heal your knees permanently. A combination of rest, anti-inflammatory foods, inflammation-fighting supplements, strengthening exercises, foot support, changes in routine, elevation, stretches, and avoiding aggravation can all help heal your knee bursitis and enable you to live a pain-free life.

Sources


http://dfm.montereyherald.com/article/ask-dr-k-avoiding-bursitis-recurrence/dcb9dd7307131d766700fa7f4737a9d1

http://orthoinfo.aaos.org/PDFs/Rehab_Knee_6.pdf

http://www.patient.co.uk/health/housemaids-knee-prepatellar-bursitis

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