What is bursitis?
Inside your body are tiny, fluid-filled cushions called bursae. They sit between bones, tendons, and muscles to reduce friction and help things glide smoothly.
Bursitis happens when one of these bursae becomes irritated or inflamed. This can lead to pain, tenderness, and difficulty with everyday movements like walking, lifting your arm, or climbing stairs.
Bursitis can affect many areas, but in women over 50 it most often shows up in the:
- Hip
- Shoulder
- Elbow
- Knee
- Heel (around the Achilles tendon)
Understanding your body is the first step to lasting comfort. When you know what is going on, it becomes easier to choose the right movements and habits to support recovery.
Why bursitis is common in women over 50
Bursitis is not a sign that you have done something wrong. It is usually the result of several small factors adding up over time.
Age related changes
As we age, the tissues around our joints change. Tendons can become a little stiffer, muscles may lose strength if they are not used regularly, and joints may not tolerate repeated strain as easily.
These changes can increase friction around the bursae. Over time, this can lead to irritation and inflammation, especially in weight bearing and frequently used joints like the hip and shoulder.
Hormonal changes and women over 50
For many women, menopause and the years around it bring changes in hormones that affect bone, muscle, and soft tissue health. Some research suggests that estrogen changes may influence how tissues respond to load and repair.
This can mean that activities that once felt fine may start to cause discomfort. A long walk, repetitive reaching, or sleeping on one side can suddenly feel more demanding on your joints.
Lifestyle, posture, and daily habits
Modern life often involves:
- Long periods of sitting
- Repetitive tasks, such as housework, caregiving, or computer use
- Sudden bursts of activity after being less active
These patterns can overload certain areas, especially the side of the hip, the top of the shoulder, and the back of the heel. Small, steady habits make meaningful change, and simple adjustments in how you sit, stand, and move can ease pressure on irritated bursae.
Common places bursitis shows up: hip, shoulder, and heel
Hip bursitis
Hip bursitis often affects the outer side of the hip. You may feel:
- Pain when lying on one side, especially at night
- Discomfort when walking, climbing stairs, or standing up from a chair
- Tenderness when you press on the outside of your hip
This pain can make it hard to enjoy walks, exercise classes, or even a simple trip to the shops. Over time, some women start avoiding activity, which can lead to more stiffness and weakness.
Shoulder bursitis
Shoulder bursitis often shows up as pain at the top or side of the shoulder. You might notice:
- Pain when reaching overhead, such as putting things in a cupboard
- Discomfort when dressing, especially putting on a bra or coat
- Night pain when lying on the affected side
Because we use our shoulders for many daily tasks, this type of bursitis can be especially frustrating. It can affect independence, confidence, and sleep.
Heel and foot related bursitis
Although less well known, bursitis can also affect the back of the heel, near the Achilles tendon. This can cause heel or ankle pain, especially with walking, climbing stairs, or after standing for long periods.
Keeping the feet and ankles comfortable is important for overall mobility and balance. If heel pain is making you hesitant to walk or exercise, a physiotherapist can help you explore whether a bursa or another structure is involved.
Signs your hip or shoulder pain might be bursitis
Only a health professional can assess your specific situation, but some common signs suggest bursitis might be part of the picture:
- Pain focused on a small, specific area (outer hip, side of shoulder, back of heel)
- Pain that feels worse with pressure, like lying on that side
- Discomfort with repeated or overhead movements rather than deep joint grinding
- A feeling of tenderness, aching, or burning rather than sharp catching inside the joint
Bursitis can exist alongside other conditions, such as arthritis or tendon irritation. That is why a careful assessment is helpful. A physiotherapist can help you understand whether bursitis in the hip or shoulder may be contributing to your pain.
How physiotherapy can help you stay active with bursitis
Physiotherapy aims to reduce irritation, improve movement, and help you return to the activities you value most. At Active Motion Injury Clinic, we focus on calm, supportive care tailored to women over 50.
Gentle, targeted exercise
Gentle, consistent motion supports lifelong mobility. With bursitis, the goal is not to push through pain, but to find the level of movement your body can tolerate and gradually build from there.
A physiotherapist may guide you through exercises that:
- Strengthen the muscles around your hip, shoulder, or heel
- Improve flexibility in tight areas, such as the front of the hip or chest
- Support balance and coordination for safe walking and daily tasks
These exercises are chosen specifically for your body, your goals, and your current comfort level.
Hands on care and movement education
Some people benefit from hands on techniques to ease stiffness or muscle tension around an irritated bursa. Your physiotherapist may also help you explore:
- More comfortable sleeping positions
- Safer ways to lift, reach, or carry
- How to pace activities to avoid overloading painful areas
Small changes, such as adjusting your pillow height or altering how you climb stairs, can make daily life feel more manageable.
Support for your daily activities
Mobility and independence are about more than exercises. They involve everything from getting in and out of the car to enjoying time with family, friends, and your local community.
At Active Motion Injury Clinic, led by Jordan Sahota, we take time to understand what matters most to you. Whether it is walking with a friend, gardening, or keeping up with grandchildren, we build your plan around real life goals.
Practical tips you can start today
These simple ideas are not a treatment plan, but they may help you feel a little more comfortable while you seek professional guidance:
- Vary your position: Try not to sit or stand in the same posture for long stretches. Gentle movement every 30 to 60 minutes can ease stress on your joints.
- Be kind to your painful side at night: If hip or shoulder pain disturbs your sleep, experiment with pillows between the knees or supporting the arm.
- Start with short walks: If walking feels sore, begin with shorter, more frequent walks on level ground rather than one long outing.
- Warm up before chores or exercise: Gentle arm circles, leg swings, or slow marches on the spot can help tissues adapt to movement.
- Listen to your body: Mild discomfort that settles quickly is usually acceptable, but pain that lingers or worsens after activity is a sign to ease back and seek advice.
Small, steady habits make meaningful change. You do not need to overhaul your life to support recovery. Often, a few thoughtful adjustments can protect irritated bursae while you build strength and confidence.
When to seek professional help
It is a good idea to reach out to a physiotherapist or other health professional if:
- Pain has lasted more than a couple of weeks
- You are avoiding activities you enjoy because of hip, shoulder, or heel pain
- Night pain is regularly disturbing your sleep
- You notice weakness, loss of movement, or difficulty with everyday tasks
Urgent medical care is important if you have sudden severe pain, fever, redness, or warmth over a joint, or if you feel unwell. These are not typical signs of simple bursitis and should be checked promptly.
What to expect at Active Motion Injury Clinic
At Active Motion Injury Clinic, our goal is to help you move comfortably and live actively, at your own pace. Your visit typically includes:
- Listening and understanding
We begin by learning about your pain, your health history, and your goals. Your story matters. - Gentle physical assessment
We look at how you move, which positions are sore, and which are comfortable. This helps us understand whether bursitis, tendon issues, arthritis, or a combination may be involved. - Clear explanation
We explain what we find in simple, friendly language. You will have time to ask questions and share concerns. - Personalized plan
Together, we create a plan that may include targeted exercises, hands on care, and practical home strategies. The focus is on realistic, sustainable steps.
Expert guidance, real progress. We are here to support you, not rush you.
Helpful image ideas to understand bursitis
You might find it easier to understand bursitis with simple visuals, such as:
- A side view of the hip showing the bursa on the outer hip and nearby muscles
- A diagram of the shoulder with the bursa between the rotator cuff tendons and the bone above
- A comparison image showing an irritated bursa versus a calm, healthy bursa
- A gentle exercise sequence illustration, such as a supported side-lying leg lift or wall slide for the shoulder
These types of images can make it clearer why certain positions hurt and how targeted exercises support healing.
Ready to move comfortably again?
Living with ongoing hip, shoulder, or heel pain can be discouraging, but you are not stuck. With the right information, gentle guidance, and a supportive plan, many women over 50 return to walking, hobbies, and daily life with more ease.
If you have questions about bursitis or are unsure where to start, we are here to help.
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Disclaimer: This article is for information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with a qualified health professional about your specific situation.