How to Apply Heat Before Exercises for Bursitis

Bursitis is an infection or irritation to the bursae (the sacs between the tendons and bones used to create a cushion), which can cause pain and stiffness to the affected area. People typically suffer from bursitis in the knee or shoulder--mostly due to repetitive motion that creates the irritation--but it can flare up in other areas of the body where these little sacs are present, like the hip or even the heel. The recommended treatment for bursitis is rest, ice and sometimes antibiotics. However, if you have bursitis and would like to keep fit while dealing with the problem, try applying heat to ease the irritation.

Things You'll Need

• Hot water bottle
• Washcloth
• Heating pad

Show More

Instructions

• 1

  Fill a hot water bottle with hot water or submerge a washcloth into a basin of hot water. You can also use a heating pad.

• 2

  Wring out the washcloth of any excess water. If you're using a heating pad or a hot water bottle, move on to the next step.

• 3

  Apply the hot water bottle, washcloth or heating pad to the affected area.

• 4

  Hold the heated item on the affected area for 15 to 20 minutes prior to exercising. If you're using a washcloth to apply heat, you'll need to submerge the cloth into hot water periodically as it cools.

• 5

  Try exercising. The application of heat should lessen any stiffness and increase blood circulation to the affected area, enabling better movement and less pain.

• 6

  Apply ice after exercise. This is essential if you experience any pain from the bursitis. Keep the ice on the affected area for 15 to 20 minutes.