Elbow Bursitis:
Anatomy, Risk Factors, and Prevention

Elbow bursitis is a common condition that affects the bursae or small fluid-filled sacs that cushion the joints, muscles, and bones in the elbow. It is often characterized by pain, swelling, and inflammation in the elbow region, making it difficult to perform daily activities. In this article, we will discuss the anatomy, biomechanics, and function of the elbow joint and what elbow bursitis is. Additionally, I will tell you the biggest risk factors for elbow bursitis and what you can do to prevent it.

The elbow joint is made up of three bones: the humerus (upper arm bone), the radius, and the ulna (forearm bones). The bursae are small fluid-filled sacs that are located between the bones, muscles, and tendons of the elbow joint. These bursae help to reduce friction and pressure in the joint and allow for smooth movement of the joint during activities such as throwing or lifting.

The elbow joint is one of the most important joints in the body as it allows us to perform various tasks such as gripping, lifting, and throwing. It is a hinge joint that allows for flexion and extension of the arm. The biomechanics of the elbow joint involves the muscles, tendons, and ligaments that support and stabilize the joint during movement. The primary muscles involved in elbow movement are the biceps and triceps muscles, which are responsible for flexion and extension, respectively.

What Is Elbow Bursitis?

Elbow bursitis is a condition characterized by inflammation and swelling of the bursae in the elbow joint. It can be caused by a variety of factors such as repetitive stress, trauma, infection, or underlying medical conditions such as gout or rheumatoid arthritis. When the bursae become inflamed, they can produce excess fluid, leading to swelling and pain in the elbow region. In some cases, the skin overlying the affected area may become red and warm to the touch.

Risk Factors for Elbow Bursitis

Elbow bursitis is a condition that causes inflammation and pain in the bursa sac at the tip of the elbow. While anyone can develop elbow bursitis, certain risk factors increase the likelihood of developing the condition.

1. Repetitive Motion

One of the most common risk factors for elbow bursitis is repetitive motion, which can cause inflammation and irritation of the bursa sac. This is often seen in people who perform jobs or activities that involve repetitive elbow movements, such as construction workers, athletes, or those who spend long hours typing or using a mouse. The repeated pressure on the bursa sac can cause it to become inflamed and lead to elbow bursitis.

2. Trauma

Another common risk factor for elbow bursitis is trauma to the elbow. This can be due to a fall or direct impact to the elbow, which can cause the bursa sac to become inflamed and painful. People who participate in contact sports or who have a job that involves a high risk of falls or accidents are at a higher risk of developing elbow bursitis due to trauma.

3. Age

As we age, our joints and tissues become less resilient, making us more susceptible to injuries and conditions such as elbow bursitis. This is especially true for people over the age of 40, who may be more prone to developing bursitis due to natural wear and tear on the elbow joint.

4. Medical Condition

Certain medical conditions can also increase the risk of developing elbow bursitis. These conditions include rheumatoid arthritis, gout, and infections that can cause bursitis. In people with these conditions, the bursa sac is already inflamed, and any additional pressure or trauma to the elbow can exacerbate the inflammation and lead to elbow bursitis.

Prevention Measures to Reduce Risk for Elbow Bursitis

Elbow bursitis is commonly caused by repetitive motion or trauma to the elbow joint. Elbow bursitis can be painful and limit the range of motion in the arm. Here are several prevention measures to avoid elbow bursitis.

Rest and Recover

Rest and recovery are crucial for preventing elbow bursitis. Overuse of the elbow joint can lead to inflammation and swelling of the bursa. It is important to take regular breaks during repetitive activities and allow your elbow joint time to recover. If you experience pain or discomfort, it is important to stop the activity and rest the affected area.

Warm-up and Stretching

Warming up before exercise is essential to prevent injury. A proper warm-up should include gentle exercises for the muscles you are about to engage during the upcoming activity. A warm-up should gradually increase your heart rate and body temperature. Stretching before exercising can prepare your muscles for activity and improve flexibility. Tight muscles can put extra strain on your joints, increasing the risk of injury.

Strengthening Exercises

Strengthening exercises can help to prevent elbow bursitis by improving the strength and stability of your elbow joint. Strengthening exercises such as bicep curls, tricep extensions, and wrist curls can help to build the muscles around your elbow joint, reducing the strain on the joint itself.

Proper Technique

One of the best ways to prevent elbow bursitis is to use proper technique when performing repetitive activities such as throwing, lifting, or swinging a racket. This means ensuring that you have good form and that your movements are controlled and not jerky. Proper technique helps to reduce the strain on your elbow joint and minimizes the risk of injury.

Proper Equipment

Using proper equipment is essential for preventing elbow bursitis. For example, if you play tennis, using a racket with a grip that is too small or too large can put extra strain on your elbow joint, increasing the risk of injury. It is important to choose equipment that is appropriate for your body size and that fits comfortably in your hand.

Prevention Exercises against Elbow Bursitis

Elbow bursitis is a painful condition that can limit the range of motion in your arm. Fortunately, there are several effective prevention measures that can be taken to avoid this condition. By using proper technique, warming up and stretching before exercise, taking regular breaks, using proper equipment, and performing strengthening exercises, you can reduce the risk of elbow bursitis and keep your elbow joint healthy and pain-free. Exercising increases strength and stability in the elbow joint and reduces strain. Here are 5 exercises to reduce the risk for elbow bursitis.

If you feel discomfort or pain consult a medical professional and do NOT exercise!

1. Wrist Extensor Stretch

Start by extending your arm in front of you with the palm facing down. Use your other hand to gently pull the fingers back, stretching the wrist extensor muscles. Hold the stretch for 15-30 seconds and repeat 2-3 times on each arm.

This exercise helps prevent elbow bursitis by stretching the wrist extensor muscles, which can become tight and pull on the tendons attaching to the elbow. By maintaining flexibility and length in these muscles, you reduce the risk of excessive strain on the tendons and potential inflammation of the elbow bursa.

2. Eccentric Wrist Flexion

Sit with your forearm supported on a table or your thigh, palm facing up. Hold a light dumbbell or a can of soup in your hand, with your wrist hanging over the edge of the surface. Slowly lower the weight by flexing your wrist downward, and then use your other hand to return to the starting position. Repeat for 10-15 repetitions, performing 2-3 sets.

Eccentric exercises are effective for strengthening tendons and reducing the risk of overuse injuries like elbow bursitis. This exercise specifically targets the wrist flexor muscles, which can become overloaded with repetitive gripping or lifting activities. Strengthening these muscles in a controlled manner helps them better tolerate the forces applied to the elbow, decreasing the likelihood of bursitis development.

3. Shoulder Blade Squeeze

Stand or sit with good posture. Squeeze your shoulder blades together, bringing them toward your spine without shrugging your shoulders. Hold the squeeze for 5-10 seconds, then release. Repeat for 10-15 repetitions, performing 2-3 sets.

Proper scapular (shoulder blade) positioning and stability are essential for maintaining optimal alignment and function of the entire upper extremity, including the elbow joint. This exercise helps prevent elbow bursitis by improving scapular stability and reducing excessive stress on the elbow joint during repetitive arm movements. It also helps promote better posture, which can further alleviate unnecessary strain on the elbow.

4. Pronation and Supination

Hold a dumbbell or a weighted object (such as a hammer or a water bottle) with your elbow bent at 90 degrees, resting your forearm on a table or your thigh. Rotate your forearm, turning your palm up (supination), and then rotate it back to the starting position with your palm down (pronation). Perform 10-15 repetitions in each direction for 2-3 sets.

This exercise targets the forearm muscles responsible for pronation and supination movements. By strengthening these muscles, you enhance the stability and control of the forearm, reducing the strain transmitted to the elbow joint. Improved muscular support and control can help prevent bursitis by minimizing excessive stress and repetitive motion on the elbow bursa.

5. Triceps Stretch

Stand or sit with good posture. Reach one arm overhead, bending it at the elbow, and place your hand on the opposite shoulder blade. Use your other hand to gently pull the elbow toward your head, feeling a stretch in the back of your arm. Hold for 15-30 seconds and repeat 2-3 times on each arm.

The triceps muscles play a significant role in elbow extension and stability. Tightness in the triceps can increase strain on the elbow joint and potentially contribute to the development of bursitis. By regularly stretching the triceps, you maintain flexibility and prevent excessive tension on the elbow, reducing the risk of bursitis.