Preventative measures that help prevent bursitis or reduce the severity of flare-ups include:
- Stretch your muscles.
- Strengthen your muscles. Wait until the pain and inflammation are gone before starting to exercise a joint that has bursitis.
- Take frequent breaks from repetitive tasks. Alternate repetitive tasks with rest or other activities.
- Cushion your joint.
- Don't sit still for long periods.
- Practice good posture. For example, avoid leaning on your elbows.
If your bursitis is caused by a chronic underlying condition, such as arthritis, it may recur despite these preventive measures.
Preventative measures that help prevent developing tendinitis include:
- Ease up. Avoid activities that place excessive stress on your tendons, especially for prolonged periods. If you notice pain during a particular exercise, stop and rest.
- Mix it up. If one exercise or activity causes you a particular, persistent pain, try something else.
- Improve your technique.
- Stretch first to help minimize repetitive microtrauma on tight tissues.
- Use proper workplace ergonomics.
To avoid a recurrence of tendinitis, warm up before exercising and cool down afterward. Strengthening exercises also may help prevent further episodes of tendinitis.
The link below takes you to the bursitis resource. To see the tendinitis resource for this posting, click here.
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