Knee bursitis occurs when one of the bursae – which are closed, fluid-filled sacs that allow for frictionless gliding between tissues –.in the knee becomes inflamed. The inflammation can cause significant pain and limited mobility.
While knee bursitis cannot always be prevented, there are things you can do to reduce your risk of developing the condition. In this blog, we’ve gathered some tips for helping keep knee bursitis at bay.
Tip #1 Avoid Prolonged Kneeling or Excessive Squatting
Prolonged kneeling and excessive squatting can irritate and inflame the bursa: when you kneel or squat, the pressure that your knees bear is roughly eight times your normal bodyweight.
If modifying your activities is not possible, try not to squat all the way down. Shortening the arc to just 45 degrees takes significant pressure off your knees. Also, consider wearing kneepads when you have to kneel on hard surfaces at work.
Tip #2 Take Frequent Breaks
Taking regular breaks to rest your knees and stretch your legs is also a good idea especially if you spend a lot of time on your knees.
Tip #3 Stay at a Healthy Weight
If you’re overweight, each pound you lose can take off the load on your knee by 4 pounds. That means that if you lose 10 pounds, your knees will have 40 pounds less weight to bear in each step you take. Less pressure on your knees means your bursae are less prone to irritation and wear and tear.
Other Preventive Strategies for Knee Bursitis
Below are other measures you can employ to help prevent knee bursitis:
- Listening to your body – stopping your activity when you feel knee pain
- Substituting high-impact exercises with low-impact ones (e.g., walking, cycling, and using the elliptical machine)
- Observing proper body mechanics (posture during movement)
- Warming up and gradually increasing the intensity of your exercises
Bursitis Knee Treatment Near Me in Bismarck, ND
At the Bone & Joint Center, our board-certified and fellowship-trained orthopedic doctors – Dr. Timothy Bopp, Dr. Joe Carlson, and Dr. Brian Dahl – specialize in the nonsurgical and surgical treatment of the full range of knee problems, including knee bursitis. In addition to providing outstanding medical care, our physicians gladly share useful information to empower patients to take better care of their bone and joint health.
To arrange a consultation with one of our providers, call our office at (800) 424-2663 today or fill out our appointment request form. Our staff will get back to you promptly to confirm your appointment with one of our knee experts.