Bursitis strikes, it retreats, it strikes again. The acutely painful stage of bursitis lasts 4 to 5 days, sometimes even longer. The on-again, off-again nature of acute bursitis is aggravating for people with the condition and frustrating for those trying to determine what bursitis treatments method actually work. Right now, there is no “cure” for bursitis. Until medicine comes up with one, here are some tried-and-true remedies that may bring temporary relief from this painful condition.
Use RICE
This acronym stands for a treatment method used frequently to help ease inflammatory conditions like bursitis, says Carolyn Dean, MD, ND. It stands for the following: R: Rest the joint in the initial stages of bursitis. If the bursitis is in your shoulder or elbow, wear a sling to take the pressure off of the joint. I: Ice the area 10 minutes on, 10 minutes off. “Don’t put the ice directly on the skin—wrap it in a cloth instead,” Dean says. C: Use compression. If the joint is swollen, a mild pressure bandage will keep fluid from building, Dean says. E: Elevate your leg if the bursitis is in your knee or ankle.
Then Heat It Up
After you’ve passed the acute phase of inflammation, apply warm compresses to the affected area to speed healing, says Janet Maccaro, PhD, CNC.
Oil The Pain
Tea tree oil is great for calming the inflammatory process, says Georgianna Donadio, PhD. Dab a little tea tree oil on a cotton ball and apply it directly to the painful joint as needed, she says.
Add Some Spice
Mix up a natural warming solution by combining 1 part cayenne pepper to 4 to 6 parts petroleum jelly, suggests Donadio. Then apply it directly to the painful area. This is a Chinese remedy that works well, she says. MORE: 7 Weird Body Symptoms—Solved
Put Some Salt On It
Epsom salt, that is. Maccaro recommends taking an Epsom salt bath once a week to ease bursitis, while also adding several drops of rosemary essential oil to the bathwater.
Avoid Acid
Decreasing the amount of acid in your body will help douse the burn of bursitis and encourage speedy healing. So Maccaro suggests steering clear of acid-forming foods like salt, caffeinated beverages, red meat, refined sugar, processed foods, and nightshade plants like tomatoes, potatoes, and eggplant.
Decrease Inflammation Naturally
Before you go on medication, try to treat bursitis with natural anti-inflammatories, Dean says. “The most effective is a combination of magnesium, vitamin C (food-based, organic), and pancreatic enzymes,” she says. “Take one dose of angstrom-size magnesium, 1,000 milligrams of vitamin C, and two pancreatic enzyme tablets, three times a day.” Look for a magnesium product that says “angstrom” on the label. MORE: The 10 Best Anti-Inflammatory Foods To Keep On Hand
Calm The Pain With Castor Oil
When the pain is no longer acute, Alan Tomson, DC, recommends a castor oil pack, which is as simple to make as it is effective. Spread castor oil over the afflicted joint. Put cotton or wool flannel over that and then apply a heating pad.
Apply Soothing Balm
Alternative remedies can speed relief when used with standard treatments. One remedy worth trying is Tiger Balm, a Chinese massage cream containing menthol, which may ease bursitis pain when used one or two times a day. If you can’t find Tiger Balm in your local health food store, you can make a homemade balm by mixing water and turmeric powder (a spice used in curry recipes) into a paste.
Gently Move The Joint
Once the pain is no longer acute, gentle exercises are in order. If elbow or shoulder pain is the problem, doctors recommend swinging the arm freely to relieve the ache. Exercise for only a couple of minutes at first, but do it often during the day. “You want to maintain range of motion,” says Edward Resnick, MD. “You don’t want to get a stiff shoulder, but you don’t want to overstretch it either.” Resnick recommends bending forward from a standing position, while supporting yourself with your good arm and placing your hand on a chair seat. Allow the painful arm to hang, then swing the arm back and forth, side to side, and finally in circles both clockwise and counterclockwise. Some experts recommend performing soothing exercises in a hot tub, bathtub, whirlpool, or swimming pool. Float your limb on the surface of the water, then move it gently, without pushing it along.
Stretch
The importance of exercise following a bursitis attack can’t be overemphasized. A common recommendation is to perform stretching techniques to return full, normal movement to the joint. One effective primary stretching motion for stiff shoulder joints is called the cat stretch. Get down on your hands and knees. Put your hands slightly forward of your head, then keep your elbows stiff as you stretch backward and come down onto your heels. Another stretching motion is to stand facing a corner and walk your fingers up the wall in the corner, Resnick says. “The object is to try and get your armpit in the corner. That way you know you’re getting effective exercise.” MORE: 8 Early Morning Exercises To Wake You Up
Give The Joint Some Flavor
Garlic is fabulous for any inflammatory process, bursitis included, Donadio says. She suggests making a paste of mashed garlic and placing it inside a piece of cheesecloth. To prevent any skin irritation from the garlic oils, fold the cheesecloth six to eight times, so it’s nice and thick. Then lay the cheesecloth over the joint and top with a hot water bottle or compress. Leave it in place for 10 to 15 minutes, and repeat twice a day. “The garlic vapors will go directly into the joint and decrease inflammation,” Donadio says.
Fight Inflammation With Flaxseed
Flaxseed oil, which contains omega-3 fatty acids known to reduce inflammation, is sometimes recommended for people with recurrent bursitis. Add 1 to 2 tablespoons to your salad dressing.
Start The Day Pain-Free
When bursitis strikes, Maccaro recommends drinking a concoction of 2 tablespoons of vinegar and 2 tablespoons of honey in water. Repeat twice a day for 2 weeks.
Be Patient
Bursitis generally takes about 10 days to heal—sometimes more, sometimes less. If all else fails, say doctors, time will heal the pain.
When To Visit A Doctor
Painful bursitis may subside with just a little TLC. But if it’s caused by an infection or gout, you need to see a doctor. How can you tell? If the joint is tender, warm, and red, that’s a definite sign. But sometimes these signs won’t be present even if you have an infection, so it’s best to get a doctor’s advice when you have a flare-up of bursitis. MORE: The 10 Most Painful Conditions
Panel Of Advisors
Carolyn Dean, MD, ND, is medical director of Vidacosta Spa El Puente, a medical spa in Costa Rica, opening in 2010. She is author of The Magnesium Miracle. Georgianna Donadio, PhD, is director of the National Institute of Whole Health, a holistic certification program for medical professionals. Janet Maccaro, PhD, CNC, is a holistic nutritionist and certified nutrition consultant in Scottsdale, Arizona, president of Dr. Janet’s Balanced by Nature Products, and author of Natural Health Remedies. Edward Resnick, MD, is an orthopedic surgeon at Temple University Hospital in Philadelphia. Alan Tomson, DC, is a chiropractor at Neck, Back, & Beyond, an integrated healing center in Fairfax, Virginia.
