Unfortunately this post has been inspired by my cousin who is (hopefully) running the Virtual London Marathon in 3 weeks!
What is it?
Your knee joint is surrounded by a number of small fluid-filled sacs (bursa) and their job role is to reduce friction and cushion the impact. Bursitis is where one or more bursa become irritated causing pain and reducing mobility. More commonly this occurs in the bursa situated on the inside just below the kneecap.
> Red, Swollen & Tender
> Pain (Movement & Rest) especially kneeling
Bursitis can be caused either by a direct blow, a sudden increase in activity that causes friction (like training for a marathon), repetitive movements such as kneeling (aka Handmaid's Knee) or a complication from something like osteoarthritis.
Comparison of both knees to inspect swelling & ROM (Range of Movement) tests.
If necessary a doctor may wish to aspirate (remove fluid with a needle) but this is used as a last resort. The majority of cases heal overtime using the RICE principles and treatment focuses on relieving the symptoms. Treatment can include a variety of massage, acupuncture and taping techniques.
Healing time can vary between 2-8 weeks but exercises to give you the best chance of recovery are those that focus on improving any muscle imbalance, tightness or weakness. This is individual to each person however a sample is shown below.
> Heel Slides
> Quad extensions
> Straight leg raise
> Quad stretching
> Ball Wall Squats