How To Avoid Elbow Bursitis

How To Avoid Elbow Bursitis

To avoid elbow bursitis—an inflammation of the bursa (a small fluid-filled sac near the elbow joint)—you can take several preventive steps to reduce strain, avoid injury, and minimize the risk of infection. Here’s how:

✅ 1. Avoid Prolonged Pressure on the Elbows

• Don’t lean on hard surfaces with bare elbows for long periods (e.g., desks, counters).
• Use elbow pads or cushions when kneeling, working at a desk, or doing floor work.
• Change positions frequently if your work involves resting on your elbows (e.g., mechanics, plumbers, students).

✅ 2. Protect Your Elbow From Trauma

• Use protective gear or elbow guards during sports or physical labor.
• Be cautious with falls or direct blows to the elbow, which can cause the bursa to swell.

✅ 3. Avoid Repetitive Elbow Movements

• If your activities require frequent pushing, lifting, or elbow flexing (like tennis or certain jobs), take regular breaks.
• Stretch and strengthen the elbow, forearm, and shoulder muscles to reduce strain on the joint.

✅ 4. Maintain Good Posture and Ergonomics

• Use an ergonomic workstation if you work at a desk. Keep your elbows supported but not compressed.
• Adjust chair height so arms are level with your desk, and consider using armrests.

✅ 5. Prevent Infections

• Keep skin around the elbow clean and treat cuts or abrasions promptly, especially if you’re at risk for minor elbow injuries.
• Use antibiotic ointment on any skin breaks to reduce the chance of infectious bursitis.

✅ 6. Manage Underlying Conditions

• Conditions like gout, rheumatoid arthritis, or diabetes can increase your risk.
• Work with a healthcare provider to manage these conditions effectively.

✅ 7. Use Proper Technique in Sports

• If you play sports like baseball, tennis, or wrestling, get training on proper form to reduce joint stress.
• Warm up thoroughly and stretch your arms before activity.

✅ 8. Listen to Pain

• If you notice pain, swelling, or tenderness in the elbow, don’t push through it. Rest and ice the area, and avoid activities that aggravate it.

✅ 9. Stay Physically Active

• Low-impact exercises can help keep joints and muscles healthy, reducing the chance of joint stress.

✅ 10. Follow Up on Recurring Issues

• If you’ve had bursitis before, take extra precautions. Recurrence is common, especially if the cause (like repetitive pressure or movement) isn’t addressed.