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Understanding Shoulder Bursitis: Causes, Prevention, and Recovery

16/03/2025

Understanding Shoulder Bursitis: Causes, Prevention, and Recovery

If you've ever experienced a sharp pain when raising your arm or found it difficult to lie on your side at night, you might be dealing with shoulder bursitis. This common condition affects many Australians, particularly those who are active or whose work involves repetitive overhead movements.

 
 

What Is Shoulder Bursitis?

Bursae are small, fluid-filled sacs that act as cushions between bones, tendons, and muscles around your joints. Think of them as small water balloons that provide padding where structures might rub against each other. They reduce friction and allow for smooth movement. When these sacs become inflamed, the condition is called bursitis. In the shoulder, the subacromial bursa (located between the acromion and rotator cuff) is most commonly affected.

Signs You Might Have Shoulder Bursitis

Recognising the symptoms early can help you seek appropriate treatment before the condition worsens:
 
- Pain that gradually develops on the outside of the shoulder
- Increased pain when raising your arm to the side or overhead
- Pain that worsens at night, especially when lying on the affected shoulder
- Limited range of motion in the shoulder
- A "catching" sensation during certain movements
- Swelling and warmth around the shoulder area
- Pain that extends down the outer arm (but not typically past the elbow)

Common Causes and Risk Factors

Understanding what causes bursitis can help you prevent recurrence:
 
Think of your shoulder bursa like a balloon that normally has plenty of space to float freely between moving parts. When the space gets narrowed (due to poor posture, weak muscles, or repetitive movements), that balloon gets repeatedly squeezed and irritated – leading to inflammation.
 
1. Repetitive Overhead Activities
Painters, gardeners, tennis players, swimmers, and construction workers are particularly susceptible due to the repetitive nature of their arm movements.
2. Poor Posture and Movement Patterns
Rounded shoulders and forward head posture place extra stress on the shoulder structures, increasing inflammation risk.
3. Shoulder Impingement
When the space between the acromion and rotator cuff narrows, the bursa can become pinched and irritated.
4. Age-Related Changes
As we age, our tendons become less elastic and more prone to irritation, increasing bursitis risk.
5. Previous Shoulder Injuries
A history of shoulder problems can make you more susceptible to developing bursitis.

The Recovery Journey

Recovery from shoulder bursitis typically progresses through several phases:
 
Phase 1: Acute Management (1-2 weeks)
- Modify activities to avoid painful movements
- Apply ice for 15-20 minutes several times daily to reduce inflammation
- Consider anti-inflammatory medications (consult your GP)
- Begin gentle range of motion exercises as pain allows
 
Phase 2: Progressive Rehabilitation (2-6 weeks)
- Gradually increase shoulder mobility
- Begin strengthening the rotator cuff and shoulder blade muscles
- Address posture and movement pattern issues
- Progressive return to normal activities
 
Phase 3: Return to Full Function (6+ weeks)
- Sport or work-specific exercise training
- Preventative exercise routine
- Education on long-term management strategies
 
It's important to note that recovery timelines vary based on individual factors, including the severity of inflammation, age, overall health, and adherence to rehabilitation programs.

How Exercise Physiologists Approach Shoulder Bursitis

 
At REPS Movement, our exercise physiologists take a comprehensive approach to treating shoulder bursitis:
 
Thorough Assessment
We conduct a detailed evaluation of your shoulder movement, strength, and posture to identify contributing factors.
 
Personalised Exercise Programming
Based on your assessment, we design a tailored program that:
- Improves mobility in stiff areas
- Strengthens weak muscles, particularly the rotator cuff and scapular stabilisers
- Corrects movement patterns that may contribute to bursa irritation
- Gradually progresses to functional and sport-specific movements
 
Think of your rotator cuff muscles like shoelaces for your shoulder. When these "laces" are weak or not working properly, your shoulder joint becomes loose and unstable – just like a shoe with untied laces. This instability forces other structures to compensate, often leading to inflammation of the bursa and other painful conditions.

Education and Self-Management Strategies

We empower you with knowledge about:
- Activity modification to avoid symptom aggravation
- Proper posture and body mechanics for daily activities
- Home exercise techniques for ongoing management
- Return-to-activity progression guidelines

Prevention Strategies: Protecting Your Shoulders

Preventing shoulder bursitis is always preferable to treating it. Here are key strategies:
 
1. Maintain Good Posture
- Keep shoulder blades gently drawn back and down
- Avoid prolonged periods with rounded shoulders
- Take regular breaks from desk work to reset posture
2. Use Proper Technique
- Learn correct form for overhead activities
- Avoid excessive repetition without adequate rest
- Consider technique coaching for sports involving overhead movements
3. Strengthen Supporting Muscles
- Focus on rotator cuff and scapular stability exercises
- Develop core strength to support upper body movements
- Maintain balanced muscle development around the shoulder
 
Imagine your shoulder as a golf ball sitting on a tee. The rotator cuff muscles work to keep that ball centered. Without proper strength and coordination of these muscles, the ball (your arm bone) can slide around too much, pinching the bursa and causing pain.

When to Seek Professional Help

While mild cases may resolve with rest and self-care, consult a healthcare professional if:
 
- Pain persists for more than two weeks despite rest
- You experience severe pain or sudden weakness
- You cannot raise your arm without significant pain
- You notice redness, warmth, and swelling (possible signs of infection)
- You have fever along with shoulder pain
- Your sleep is consistently disturbed by shoulder pain

How REPS Movement Can Help

Our experienced exercise physiologists specialise in treating shoulder conditions like bursitis. We offer:
 
- Comprehensive assessment to identify the root causes of your shoulder pain
- Individually tailored exercise programs to address your specific needs
- Education on activity modification and self-management
- Progressive rehabilitation to ensure a safe return to activities you enjoy
- Preventative strategies to reduce recurrence risk
 
Don't let shoulder bursitis limit your activities and affect your quality of life. Early intervention leads to faster recovery and better outcomes.
 
Ready to take control of your shoulder health? Book your assessment with one of our exercise physiologists today.
 
Remember: This information is general in nature. Individual cases may vary, and personalised professional advice is recommended for your specific situation.
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