Blog · Joints

Bursitis pain: what helps

By the Calm Joints physio team · Updated November 10, 2026 · 7 min read

Illustration of a person doing a gentle shoulder pendulum swing, leaning on a table

Bursitis is inflammation of a small fluid-filled cushion (bursa) that sits near a joint to reduce friction. Most people improve with a few days of relative rest, ice, and changing the movement that irritated it, followed by gradual strengthening exercises.^[1]^[5] See a clinician urgently if the area is hot, red, or swollen and you have a fever, or if pain is severe after a fall. This is educational information, not personal medical advice.

What is bursitis?

A bursa is a thin sac filled with fluid. It lets tendons and muscles slide smoothly over bone. When the bursa becomes irritated, it swells and the area feels painful, tender, and sometimes warm. The pain is usually localised to one spot rather than deep inside the joint itself.^[5]

Bursitis can start suddenly after a bump or after repeating the same movement for hours (leaning on elbows, kneeling, overhead reaching, or walking long distances). It can also build slowly. In most cases it is not infected, but infection (septic bursitis) needs prompt medical care.

Common places Canadians notice it include the outer shoulder, the point of the elbow, the outer hip, and the front of the knee. Pain often worsens with pressure on the area or with the movement that stretches or compresses the bursa.

If your pain sits on the outer hip, see hip pain on the outside. For shoulder pain with reaching, shoulder pain when lifting your arm and shoulder pain at night are the closer matches.

Common places it shows up

Shoulder (subacromial). Pain on the top or front of the shoulder when you reach overhead or behind your back. It often overlaps with rotator-cuff tendon irritation. Many people notice it more at night if they roll onto that side.

Hip (greater trochanteric). Sharp or aching pain on the outer hip that can travel down the thigh. Lying on the painful side, walking, or climbing stairs usually makes it worse. This is frequently called greater trochanteric pain syndrome; the bursa is involved in many cases, but the nearby gluteal tendons are often the main issue.^[2]

Elbow (olecranon). A visible soft swelling at the tip of the elbow. It may feel warm. Leaning on the elbow or a direct knock commonly starts it. Movement of the elbow itself is often still possible.^[6]

Knee (prepatellar). Swelling and tenderness just in front of the kneecap. Kneeling on hard surfaces is a frequent trigger.^[1]

In all of these spots the goal is the same: calm the irritation, then restore strength and tolerance so the problem is less likely to return.

What the research says

For non-infected bursitis, guidelines and reviews consistently start with activity modification, short-term ice, and simple pain relief, then move to progressive exercise.

NICE Clinical Knowledge Summaries for pre-patellar (kneecap) bursitis recommend rest from the aggravating activity, ice for 10 minutes at a time, and simple analgesia. Most people improve with these steps. Similar advice appears for olecranon (elbow) bursitis.^[1]^[6]
For greater trochanteric pain syndrome (the common outer-hip presentation that includes bursitis), a 2025 network meta-analysis of randomised trials ranked exercise therapy as the most effective option for reducing pain and improving function.^[2]
A separate systematic review and meta-analysis concluded that exercise is supported as first-line care and is superior to corticosteroid injection for long-term global improvement.^[3]
Virtual physiotherapy produces outcomes similar to in-person care for many musculoskeletal conditions. The REFORM randomised trial found remotely delivered physiotherapy (with support via phone, text and an app) was non-inferior to face-to-face care for musculoskeletal pain and function.^[4]

Across these conditions, the pattern is clear: short-term unloading helps, but prolonged rest does not. Gradual, tolerable loading rebuilds the capacity of the tissues around the bursa.

If the pain is not settling after a couple of weeks, or you want a clear plan instead of guessing, book a virtual visit with a registered physiotherapist at calmjoints.org.

Try this today

These are general, low-load options. Stop any movement that sharply increases pain, causes swelling, or feels unstable. They are not a substitute for an assessment if your pain is new, severe, or not settling.

1. Relative rest and ice (first 48–72 hours)

Avoid the movement that most clearly irritates the spot (for example, leaning on the elbow, kneeling, or long overhead reaches). Apply ice wrapped in a thin cloth for 10 minutes, a few times a day. Stop if the skin becomes numb or if pain and swelling increase.

2. Gentle shoulder pendulum (for shoulder bursitis)

Stand and lean forward slightly, supporting yourself with your other hand on a table. Let the sore arm hang. Gently swing it in small circles, then side to side and forward and back, for 30 to 60 seconds. Keep the movement small and pain-free. Stop if pain rises above a mild ache or the shoulder feels unstable.

3. Side-lying hip abduction hold (for outer-hip pain)

Lie on the non-painful side with the bottom knee slightly bent. Keep the top leg straight and in line with your body. Lift the top leg a few centimetres and hold for 5 to 10 seconds, then lower. Start with 5 to 8 holds. The lift should be small; the goal is glute activation without sharp outer-hip pain. Stop if pain travels down the leg or the hip feels sharp.

4. Activity swap

Replace the aggravating task with a less irritating version for a few days (for example, stand instead of kneeling, use a cushion under the elbow, or take shorter walks). Gradually reintroduce the original activity once the sharp pain has eased. Stop if symptoms clearly worsen the next day.

Physio tip: These are starting points. A physiotherapist can tailor load, technique and progression to your specific presentation.

When to see a physio

Most non-infected bursitis settles with the steps above, but many people benefit from guidance on exactly how much to move and how to strengthen the surrounding muscles without re-irritating the area. A virtual visit with a registered physiotherapist lets you show the painful movement, get clear load advice, and leave with a short home plan.

Calm Joints visits are virtual, with registered physiotherapists, for people across Canada. Book a virtual visit at calmjoints.org. Many extended health plans cover physiotherapy, including virtual visits. For more on that evidence, see does virtual physiotherapy work.

Seek same-day medical care, and do not wait for a routine physio slot, if you have:

Fever, or an area that is hot and red.
Inability to move the joint at all.
Pain after a significant injury or fall.

These can be signs of infection or other problems that need different care. In an emergency, call 911.

Want a plan built for your pain?

Book a virtual visit with a registered Calm Joints physiotherapist. We’ll check which movements to change, settle a short exercise plan, and help you load the area at your pace.

Book a visit

Frequently asked questions

How long does bursitis last?

Many cases improve within one to three weeks with activity changes and gradual exercise. Some people need longer, especially if the same movement keeps irritating the area. Persistent symptoms are a good reason to get an assessment. ^[1]

Is bursitis the same as arthritis?

No. Arthritis is inflammation or damage inside the joint. Bursitis is inflammation of the cushion beside the joint. The two can coexist, but they are managed differently. ^[5]

Should I use heat or ice?

Ice is commonly used in the first few days when the area feels hot or swollen. Heat can feel better once the acute stage has passed and muscles around the area feel tight. Neither replaces activity modification and strengthening. ^[1]

Can I keep walking or working?

Yes, in most cases, as long as you modify the specific positions or movements that clearly worsen the pain. Complete rest is rarely needed and can make surrounding muscles weaker.

Does virtual physio work for bursitis?

Research on musculoskeletal conditions shows remotely delivered physiotherapy can produce similar improvements in pain and function to in-person care when the programme is structured and supported. ^[4]

Sources

Keep reading

This article is for education. It is not personal medical advice, a diagnosis, or a treatment plan for you. A physiotherapist or physician who can assess you is the right person to diagnose joint pain. In an emergency, call 911.