Bursae are small sacs of fluid that form around your joints and provide cushioning that reduces friction between bones and tendons. When one of these sacs becomes swollen and inflamed the resulting condition is called bursitis. It typically develops in the knee, hip, shoulder or elbow, and the pain can be intense. Bursitis is most often caused by repetitive, minor impact on the area or from a sudden, more serious injury. Age also plays a role – as tendons age they are able to tolerate stress less, are less elastic, and are more prone to tear. If you suffer from bursitis, you can follow these steps to bring yourself some relief.

1. Wear padding and use mobility aids

Padding affected by bursitis joints will dramatically reduce your chances of worsening the injury. Knee and elbow pads are particularly useful, and they don’t interfere too much with normal functionality. You can also further reduce pressure on some sites of bursitis by using a cane when walking.