Best Exercises for Shoulder Bursitis

Shoulder Bursitis is an incredibly common cause of shoulder pain amongst Australian patients, often resulting from repetitive overhead motions, excessive overuse, or work-related injuries. Shoulder pain, more specifically Shoulder Bursitis, can make everyday tasks like reaching into a cupboard or sleeping comfortably extremely difficult, which can ultimately lead to a reduced quality of life. This is exactly why countless Australians are turning to physiotherapy to seek the right treatments and exercises for their symptoms, and to help get themselves back into living life to its fullest potential. At Back in Motion, our physiotherapists have extensive experience and knowledge around Shoulder Bursitis treatment and will tailor make a treatment plan that will get you moving with ease and comfortability. 

What is Shoulder Bursitis 

What exactly is Shoulder Bursitis? Shoulder Bursitis, medically known as Subacromial Bursitis, is a painful inflammation of the fluid-filled sacs that surround the shoulder joint, and is commonly caused by repetitive movement or injury. It causes swelling in between the shoulder blade and the rotator cuff, causing tenderness and soreness when mobilised. 

 

To go even further, the fluid-filled sacs around the shoulder joint is called the Bursa. The Bursa is responsible for reducing friction between the surrounding tendons and bones, and is incredibly sensitive to continuous overuse. The main symptoms of Bursitis Shoulder include pain on the outside of the shoulder, pain when lifting the arm, pain at night (often making it difficult to sleep on that side), and stiffness/reduced range of motion. If this sounds like you, you may benefit from physiotherapy treatment and speaking to a certified clinician about exercise options that can help aid your recovery, and reduce the severity of your symptoms. 

 

So when should you seek physiotherapy for your symptoms? Back in Motion suggests that If pain persists longer than 1-2 weeks, or it is affecting your day-to-day life (i.e. work or sport),  you should seek advice from your physiotherapist to discuss a pain management strategy that works for you. 

 

The Three Different Types of Shoulder Bursitis

Before commencing any form of physiotherapy treatment, it is important to identify what form of Shoulder Bursitis you are experiencing, as each type has a different prognosis and health outcome. Below are the three different types of Bursitis Shoulder, and what you need to know about your symptoms. 

Acute 

Acute Shoulder Bursists is often considered as a sudden onset of symptoms, and usually only occurs as a one-time event. Acute symptoms typically result from a sudden, unexpected injury, such as a fall onto the shoulder or a direct blow impact, which causes immediate swelling and irritation. Symptoms include sharp, intense pain around the affected site, limited movement, and rapid swelling immediately following an injury. 

Infectious (Septic)

Infectious is the rarest type of Shoulder Bursitis, and is less common among Australian patients. However, it is often the most serious form, and can result in extensive complications if not treated early. Infectious SB occurs when bacteria enters the Bursa, often via a puncture, wound, or cut, near the shoulder. This infection causes the Bursa to become inflamed, and can cause severe pain alongside systematic symptoms like chills, fever, and skin over the shoulder feeling very warm and visibly red in appearance. 

Chronic 

And finally, the most common type of Bursitis Shoulder: Chronic. Chronic SB develops over time due to repetitive overuse, leading to low-level irritation of the Bursa. Poor posture and prolonged, repetitive work (i.e. swimmers, lifting heavy items, painting) can also lead to the formation of symptoms, and can worsen overtime if not treated effectively. Common symptoms include nagging and persistent pain, stiffness, and occasional flare-ups that can last weeks or months. 

 

As mentioned previously, it is important to discuss all of your symptoms and the duration of your pain with your physiotherapist before commencing treatment, as it is vital to know which form of Shoulder Bursitis you are experiencing. 

 

The Best Treatment for Shoulder Bursitis

There are various forms of Shoulder Bursitis exercises, and which one is most suitable for you entirely depends on your own unique symptoms. Oftentimes, the best Bursitis Shoulder exercises is a combination of conservative measures, and these include applying ice packs to the affected area, resting the joint, and taking anti-inflammatory medication to ease the pain associated with the symptoms. For more severe cases, it is best to seek advice and treatment from a licensed physiotherapist who can devise a personalised rehabilitation program to get you back up and moving again. 

 

Physiotherapy for Shoulder Bursitis often encompasses pain and inflammation reduction, alongside restoring your full range of motion and strengthening the surrounding muscles to prevent future recurrences. There are often multiple layers to physiotherapy treatment for patients, with programs combining active exercise therapy with passive techniques. 

Exercise Therapy 

Exercise therapy is at the centre of treatment, and will focus heavily on managing the underlying causes of the bursitis. Some range of motion exercises will include; pendulum swings (slow and controlled to mobilise the joint without loading the Bursa), wall slides, and posterior stretching. Furthermore, strengthening exercises will consist of rotator cuff strengthening and scapular stabilisation to ensure that the muscles around the affected site are strong enough to withstand further movement. These can also be conducted as Bursitis Shoulder at home treatment, as long as they are conducted in a controlled manner. 

Passive and Soft Tissue Techniques 

Hand-on treatment is often also utilised by physiotherapists to alleviate muscle soreness and reduce stiffness. Some forms of manual therapy include joint mobilisation via gentle, skilled movements, massage and soft tissue releases targeted at tight muscles around the shoulder joint, and dry needling. 

 

When consulting with one of our physiotherapists at Back in Motion, we will sit down with you to discuss the most effective form of pain management and rehabilitation to ensure that you get the most out of clinical treatment. Physiotherapy treatment for Shoulder Bursitis often takes approximately 6-12 weeks for a full recovery, with major pain relief often observable in 2-6 weeks. Consistency and sticking to your plan is key to ensure that you maximize your results. 

Shoulder Bursitis Exercises to Avoid to Maximise Recovery 

When embarking on your physio for Shoulder Bursitis recovery, there are several forms of movement/exercises that you should avoid to ensure a speedy and successful recovery. Some of these include: upright rows, repetitive growing, sleeping directly on the affected shoulder, heavy overhead pressing, and painful movements above shoulder height. These exercises can make your symptoms worse and lead to extensive complications, resulting in potentially chronic symptoms. 

 

The key message is that a small amount of discomfort may be normal, however worsening or sharp pain is a red flag and should be stopped immediately. If pain persists, consult with your physiotherapist to receive the most appropriate treatment possible.

Trust Back in Motion to Get You Moving Again!

Shoulder Bursitis is an extremely common form of shoulder pain in Australia, however it shouldn’t stop you from living your best life and reaching your full potential! The right treatment plan can help to reduce the pain and tenderness caused by the inflammation of the Bursa, and rebuild your confidence in everyday activities. Seeking physiotherapy treatment is an incredibly effective form of treatment for all forms of Shoulder Bursitis, and will help to prevent further occurrences and flare-ups associated with the symptoms. If you are ready to take charge of your Shoulder Bursitis pains and restore full range of motion, book an appointment with one of our expert clinicians at Back in Motion and allow us to get you back on track!