Knee bursitis is a condition that causes pain, swelling, and discomfort around the knee joint. It occurs when the small fluid-filled sacs called bursae become inflamed. These bursae act as cushions between bones, tendons, and muscles, helping the knee move smoothly. When they’re irritated, even everyday activities like climbing stairs, walking, gardening, or getting up from a chair can become painful. This is something many people in their 40s and 50s begin to experience as joints naturally become more vulnerable to stress and inflammation.
What Causes Knee Bursitis?
Knee bursitis can develop for a number of reasons, often related to lifestyle, age, and how active you are:
- Repetitive Pressure: Frequent kneeling for work, exercise, or hobbies such as gardening can strain the bursae.
- Injury or Trauma: A fall, knock, or sudden twist of the knee may trigger inflammation.
- Underlying Conditions: Osteoarthritis, gout, or rheumatoid arthritis can increase your risk of developing bursitis.
- Lifestyle Factors: Carrying excess weight, reduced muscle strength, or decreased flexibility can place additional pressure on the knee.
Knee bursitis can come on suddenly or develop gradually over time. Recognising it early and seeking appropriate care can prevent the pain from becoming chronic and affecting your quality of life.
Not sure if your knee pain is bursitis? Our experienced physiotherapists at True Physio can provide a thorough assessment and create a treatment plan tailored to your needs. Contact us today to schedule your appointment.
Symptoms to Watch Out For
If you have knee bursitis, you might experience:
- Pain around the kneecap or front of the knee, particularly when moving or applying pressure.
- Swelling or warmth in the affected area.
- Stiffness that makes it difficult to bend or straighten the knee.
- Tenderness when pressing on the knee.
Spotting these early warning signs is important. Ignoring them can lead to prolonged recovery times or recurring flare-ups.
Our Lancaster Clinic received this review after a patient saw Tom ”I visited True Physio with knee bursitis that was making stairs and kneeling really painful. Tom was brilliant, he thoroughly assessed my knee, explained the problem clearly, and created a treatment plan that worked. He showed me exercises to prevent it happening again and was patient answering all my questions. I’m now back to normal activities with much less pain. Highly recommend Tom and the team.”
Treatments for Knee Bursitis
Treatment varies depending on how severe the condition is and what’s causing it. Common approaches include:
- Rest and Activity Modification: Avoid activities that strain the knee, such as prolonged kneeling or heavy lifting.
- Ice and Compression: This helps reduce swelling and ease discomfort.
- Physiotherapy and Gentle Exercises: Strengthening the muscles surrounding the knee supports joint function, improves flexibility, and helps prevent future issues.
- Medication: Anti-inflammatory medication can relieve pain and reduce swelling.
- Medical Interventions: In more severe cases, a healthcare professional may perform aspiration (draining excess fluid) or provide a steroid injection.
For many people in their 40s and 50s, combining rest, targeted exercises, and professional care results in a full recovery, enabling them to return to their hobbies, exercise routines, and daily activities.
Our Clinical Manager, Ben Ratcliffe, explains: “Knee bursitis responds really well to early intervention. The key is addressing the underlying cause, whether that’s adjusting activities, strengthening the supporting muscles, or managing inflammation. With the right approach, most people see significant improvement and can get back to doing what they love.”
Preventing Knee Bursitis
Prevention is often the most effective strategy. Simple measures can reduce your risk of developing knee bursitis or experiencing flare-ups:
- Maintain a healthy weight to minimise pressure on your knees.
- Incorporate regular low impact exercise such as swimming, cycling, or walking to strengthen the muscles around your knees.
- Use knee pads or cushions if you frequently kneel for work or hobbies.
- Stretch regularly and work on flexibility to support joint health.
Even small changes to your daily routine can make a significant difference to your long term knee health.
When to Seek Professional Help
If knee pain persists, worsens, or is accompanied by redness, warmth, or fever, it’s important to get a professional assessment. Early intervention can help prevent long term complications and restore your mobility.
At True Physio, we love helping adults in their 40s and 50s manage knee bursitis and other joint conditions. Our personalised treatment plans combine expert assessment, physiotherapy, and lifestyle advice, helping you return to an active, pain free life. Book an appointment today at your local clinic.