- Most bursitis is non-infectious and improves with conservative home care: rest and activity modification, ice, over-the-counter anti-inflammatories used per the label, and gentle stretching once the acute flare settles.
- The most important safety point is septic (infected) bursitis — a warm, red, swollen bursa, especially at the elbow or knee, together with fever or feeling unwell — which needs urgent medical evaluation, often aspiration and antibiotics.
- Also seek care for severe pain, inability to move the joint, or no improvement after one to two weeks of consistent home treatment.
- Ice helps most in the first 48 to 72 hours; heat is better for later stiffness and tight muscles around the joint.
- Padding, cushioning, and ergonomic changes address the pressure or repetitive motion that caused the bursitis and help prevent it coming back.
- This article is general education, not medical advice.
Bursitis affects many people each year and ranks among the more common causes of joint pain in adults, particularly past middle age. The reassuring news is that most cases respond well to conservative treatment without a single trip to the doctor’s office. Understanding how to treat bursitis at home can help you recover comfortably while knowing exactly when a symptom means it is time to get medical care. The key is starting the right treatment early, being consistent with it for several weeks, and recognizing the warning signs of infection. This article is general education, not medical advice.
What Is Bursitis?
Bursae are small, fluid-filled sacs that cushion the bones, tendons, and muscles near your joints. You have many of them throughout your body. When a bursa becomes inflamed — usually from repetitive motion, prolonged pressure, or a sudden injury — the result is bursitis. The affected area swells, becomes tender, and may feel warm to the touch.
According to the Mayo Clinic, the most common locations for bursitis are the shoulder, elbow, hip, and knee. Shoulder bursitis often results from repetitive overhead motions like painting or swimming. Hip bursitis (trochanteric bursitis) frequently develops from prolonged sitting, running, or sleeping on one side. Knee bursitis can stem from frequent kneeling, while elbow bursitis often results from leaning on hard surfaces.
Most bursitis is non-infectious (also called aseptic) and resolves with home care. However, a bursa can also become infected — this is called septic bursitis, and it is a genuine medical concern rather than something to treat at home. Septic bursitis is most common in the more superficial bursae, especially at the elbow (olecranon) and the front of the knee (prepatellar), where a scrape, cut, or puncture can let bacteria in. Because telling aseptic from septic bursitis can be difficult, the infection warning signs below are the single most important part of this article.
A warm, red, and swollen bursa — especially at the elbow or knee — together with fever, chills, or feeling generally unwell can mean septic (infected) bursitis. This is not a home-care situation. Seek prompt medical evaluation, because infected bursitis often needs the fluid drawn off (aspiration) for testing and treatment with antibiotics. Warning signs include spreading redness or red streaks, skin that is hot to the touch, rapidly increasing swelling, a break in the skin over the joint, severe pain, or a fever. When in doubt, get it checked the same day — untreated infection can spread.
The R.I.C.E. Method: Your First-Line Treatment
When you first notice bursitis symptoms — and once you have ruled out the infection signs above — the R.I.C.E. protocol is a sensible starting point for how to treat bursitis at home.
Rest. Stop or significantly reduce the activity that triggered the inflammation. This does not mean complete immobilization — gentle movement helps prevent stiffness — but the aggravating motion needs to stop. If repetitive overhead work caused shoulder bursitis, avoid reaching above shoulder height. If running triggered hip bursitis, switch to swimming or cycling temporarily.
Ice. Apply an ice pack wrapped in a thin towel to the affected area for about 15 to 20 minutes at a time, several times a day. Icing is most helpful during the first 48 to 72 hours when inflammation is at its peak. After that initial period, some people find alternating ice and heat more helpful — ice to calm swelling, heat to relax tightened muscles around the joint.
Compression. A compression bandage or sleeve can help limit swelling, particularly for knee and elbow bursitis. Wrap firmly but not so tightly that you restrict blood flow. Remove the compression if you notice numbness, tingling, increasing pain, or color change in the limb.
Elevation. When possible, elevate the affected joint above heart level to help fluid drain away from the inflamed bursa. This is most practical for knee and elbow bursitis.
Over-the-Counter Pain Relief
Non-prescription anti-inflammatory medications are a mainstay of home bursitis care. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) and naproxen (Aleve) can reduce both pain and the underlying inflammation. Follow the directions on the label for dosing and duration, and do not exceed the maximum stated on the package. The Cleveland Clinic notes that taking an NSAID at regular intervals for a short course, rather than only when pain spikes, tends to control inflammation better — but keep any such course brief unless a clinician advises otherwise, since longer use raises the risk of side effects.
Acetaminophen (Tylenol) can help with pain but does not reduce inflammation. Topical NSAIDs such as diclofenac gel (Voltaren) offer more targeted relief with less systemic exposure and are particularly useful for bursitis in superficial joints like the knee and elbow.
If you have a history of stomach ulcers or bleeding, kidney problems, high blood pressure, heart disease, or you take blood thinners or other regular medications, talk with your doctor or pharmacist before starting NSAIDs. These medications carry real risks when used long-term or by people with certain conditions, and a pharmacist can help you pick the safest option and dose for you.
Stretches and Exercises for Bursitis
Once the acute inflammation starts to settle — typically after a few days of rest and icing — gentle stretching and strengthening become an essential part of recovery. The goal is to restore range of motion, strengthen the muscles around the affected joint, and reduce the chance of recurrence. Ease in gradually, and skip these while any infection signs are present.
For Shoulder Bursitis
Pendulum swings: Lean forward with your unaffected hand on a table, let your sore arm hang straight down, and gently swing it in small circles, gradually increasing the size over several days. Cross-body stretch: Pull your affected arm across your chest with your opposite hand and hold for 20 to 30 seconds. Wall climbs: Stand facing a wall and slowly “walk” your fingers up the wall until you feel a gentle stretch in the shoulder.
For Hip Bursitis
IT band stretch: Stand with your affected side toward a wall, cross your unaffected foot in front of the other, and lean your hip toward the wall until you feel a stretch along the outer thigh. Hip flexor stretch: Kneel on your affected side with the other foot forward, and gently push your hips forward. Clamshells: Lie on your unaffected side with knees bent, and repeatedly open and close your top knee like a clamshell to strengthen the gluteus medius.
For Knee Bursitis
Quad stretches: Stand on one leg and pull the other foot toward your buttock, holding for 20 to 30 seconds. Hamstring stretches: Sit on the floor with your affected leg straight and reach toward your toes. Straight leg raises: Lie on your back, tighten your thigh muscle, and lift your straight leg about six inches off the floor, holding for a few seconds.
Do each exercise slowly and stop if you feel sharp pain. Mild discomfort is acceptable; sharp or worsening pain means you are pushing too hard. If your bursitis is related to a broader joint issue, you may find our guide on treating tennis elbow at home helpful for understanding a similar approach to tendon-related pain.
Additional Home Remedies
Beyond R.I.C.E. and exercises, several other approaches can help as you learn how to treat bursitis at home effectively.
Heat therapy after the acute phase. Once the initial swelling subsides (usually after about 72 hours), applying a warm compress or heating pad for 15 to 20 minutes can relax tight muscles and improve blood flow to the area. Many people find alternating roughly 10 minutes of ice with 10 minutes of heat especially helpful. Avoid heat while the area is acutely inflamed or if infection is a possibility, since warmth can worsen those situations.
Padding and cushioning. If your bursitis is caused by pressure — kneeling on hard surfaces, leaning on your elbows — use padding to protect the area. Knee pads, elbow pads, and cushioned mats are simple, inexpensive solutions that prevent re-aggravation.
Ergonomic adjustments. Evaluate your workspace, sleeping position, and exercise form. People with hip bursitis often benefit from placing a pillow between their knees at night. Shoulder bursitis may improve with workstation changes that keep your arms below shoulder height. Small changes in daily habits often make the biggest difference in long-term recovery.
Topical treatments. In addition to topical NSAIDs, some people find relief from menthol-based creams (such as Biofreeze or Icy Hot) that create a cooling or warming sensation and distract from underlying pain.
When to See a Doctor
While most bursitis resolves with home treatment, certain situations call for professional evaluation — some of them urgently. Seek prompt or same-day medical care if the joint is red, hot, and progressively swelling, if you develop a fever or chills, or if the skin over the joint is broken, because these can signal septic (infected) bursitis that needs aspiration of the fluid, laboratory testing, and antibiotics. Also see a doctor if you have severe pain, if you cannot move the joint at all, if the pain does not respond to over-the-counter measures, or if your symptoms have simply not improved after one to two weeks (and certainly by two to three weeks) of consistent home care.
A clinician can offer treatments not available at home, including corticosteroid injections that reduce inflammation, physical therapy with guided exercises, drawing off excess fluid from the bursa (aspiration), and antibiotics if infection is present. In rare cases of chronic bursitis that does not respond to conservative treatment, surgical removal of the bursa (bursectomy) may be considered. Importantly, corticosteroid injections are generally avoided when infection is suspected, which is another reason not to self-treat a possibly infected joint.
If you want an initial evaluation without an in-person visit, telehealth for joint pain can help determine whether your symptoms need to be seen in person — though a joint that is hot, red, and febrile should be evaluated in person promptly rather than online. For broader information on managing health conditions, visit our medical conditions guide.
Frequently Asked Questions
How long does bursitis take to heal at home?
Most mild to moderate non-infected bursitis improves significantly within about 2 to 4 weeks with consistent home treatment, and full recovery may take 6 to 8 weeks — especially if you resume the aggravating activity too soon. Chronic bursitis that has been present for months may take longer and may benefit from medical intervention. Infected bursitis follows a different course and needs medical treatment.
Should I use ice or heat for bursitis?
Use ice during the first 48 to 72 hours to calm acute inflammation and swelling. After that, you can switch to heat or alternate the two. Ice remains helpful after any activity that aggravates the joint. Heat works best for lingering stiffness and muscle tightness. Avoid heat if infection is a possibility.
Can I exercise with bursitis?
Yes, but avoid the specific movements that caused or worsen the inflammation. Low-impact activities such as swimming, walking, and stationary cycling are generally safe and can aid recovery by maintaining mobility and strength. Gentle stretching is encouraged once the acute phase passes — but rest and seek care if the joint shows infection signs.
How do I know if my bursitis is infected?
Signs that point toward septic (infected) bursitis include a bursa that is warm, red, and swollen combined with fever or chills, spreading redness or red streaks, skin that is hot to the touch, rapidly worsening pain or swelling, or a cut or scrape over the joint. The elbow and knee are the most commonly infected sites. Because it can be hard to tell from aseptic bursitis, when these signs are present the safe move is prompt medical evaluation rather than home care.
What is the fastest way to get rid of bursitis?
For non-infected bursitis, the quickest path combines rest from the aggravating activity, consistent icing early on, a short course of an NSAID taken per the label, and gentle stretching and strengthening once the acute flare eases. There is no true shortcut — pushing through the pain usually prolongs recovery. If home treatment is not working after a couple of weeks, a clinician can offer options such as a corticosteroid injection.
Can bursitis come back after it heals?
Yes. Bursitis frequently recurs if the underlying cause — repetitive motion, poor ergonomics, or sustained pressure — is not addressed. Preventive measures include warming up before exercise, using joint padding during kneeling or pressure-bearing activities, strengthening the muscles around vulnerable joints, and taking regular breaks during repetitive tasks.
The Bottom Line
Learning how to treat bursitis at home starts with rest, ice, and a short course of an anti-inflammatory in the first few days, then transitions to gentle stretching, strengthening, and ergonomic adjustments over the following weeks. Most non-infected cases resolve without medical intervention if you are consistent and patient. The one thing you should never treat at home is a possibly infected joint: if the bursa is warm, red, and swollen along with fever or a break in the skin, get medical care promptly. Handled sensibly, bursitis is highly treatable — the keys are not ignoring it and knowing when to hand it off to a professional.
This article is general education and is not medical advice. It cannot diagnose your condition or replace an evaluation by a qualified clinician. Seek prompt care for signs of infection (a warm, red, swollen joint with fever), severe pain, or a joint you cannot move; for a medical emergency, call 911.
Sources
- Mayo Clinic — Bursitis: symptoms, causes, and treatment
- Cleveland Clinic — Bursitis and guidance on NSAID use
- American Academy of Family Physicians (AAFP) and American Academy of Orthopaedic Surgeons (AAOS) — bursitis and septic bursitis management
- MedlinePlus (U.S. National Library of Medicine) — septic bursitis and NSAID safety information