Bursitis is an inflammation of a small sac that contains a minute quantity of fluid to cushion or lubricate muscles and tendons. After middle age, tendons are prone to degenerative changes, and these sacs, located around the shoulders, knees, elbows, and other joints, accumulate calcium deposited in the area of the degeneration, causing inflammation.
TRY THESE FIRST
Because sloping shoulders increase this pressure, women suffer from bursitis more than men, along with heavy lifters, and sedentary workers. Try these suggestions for relief:
1. Avoid injury to the joints that are especially vulnerable to bursitis. A strain, a direct blow, of overweight, unusual shoulder or knee motions such as from painting, swimming, and lifting heavy objects at arm's length may precipitate bursitis.
2. Allergies and infections may precipitate bursitis, so try to live at a high level of health.
3. Avoid the development of excessive fatigue while doing an unusual motion you are unaccustomed to. When heavy objects must be carried for some distance, the best position is to hold it in front of you using both hands, holding the object somewhat like a tray.
4. Don't allow chilling of the extremities at night -particularly the shoulders, which are especially vulnerable at night. Wear warm sleepwear.
5. Never begin heavy work until you've “warmed up” by doing some light work.
TREATMENT
USE THESE TREATMENTS:
1. Ice compresses can be applied to the affected area, especially in the acute phase. Keep the ice on for about 5-7 minutes. Remove for one minute, and repeat three times.
2. Hot and cold compresses are sometimes helpful in relieving inflammation. Three minutes of hot compresses (as hot as can be tolerated) should be followed immediately by a 20-second ice water compress. Repeat four times. Give the treatment three or four times daily.
3. Do not use deep massage, as it may increase inflammation.
4. A short period of complete rest for the part may decrease the inflammation. But do not prolong a period of inactivity, as a stiff joint may result.
EXERCISES
TRY THESE EXERCISES AFTER ANY HOT OR COLD TREATMENT:
Wall Walking: Place your hands on the wall at arm's length and lean into it. Starting slightly above the level of the waist, walk hand over hand as high as you can reach without pain. As you make progress, reach higher each time before pain or tightness stops you. Repeat the exercise four times daily.
Stooping Arm Swing: Bend forward at the waist until your chest is parallel to the floor. Let your affected arm and hand relax and swing from the, shoulder. Using your shoulder as a pivot, make a motion with your trunk that causes your arm and hand to swing in a circle. The more you improve, the larger the circle you can make without discomfort.
Standing Arm Swing: Slowly extend the affected arm back and up. Raise it outward and up. Repeat this exercise for 10 minutes, using the opposite hand and arm as a symmetrical balance.
Pulley: Rig up an overhead pulley with a five-pound weight on a rope. Pull down on the rope and then allow it to pull the arm up as far as it will go. Start out with five pulls, three times a day; gradually work up to 50, three times a day.
Continue the usual, accustomed activities, as permitted by the pain or stiffness.
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Got info from: 3ABN World- September 2014- Dr. Agatha Thrash
