Bursitis is a word that gets used a lot, but it's not always well understood. If you've been told you have bursitis at the hip or shoulder, you might be wondering what that actually means — and what you can do about it.

What Is a Bursa?

A bursa is a small, fluid-filled sac that sits between tissues — typically between a bone and a tendon or muscle — to reduce friction and cushion movement. When a bursa becomes irritated or inflamed, it's called bursitis.

Common sites include:

• Shoulder — the subacromial bursa, beneath the bony arch of the shoulder
• Outer hip — the greater trochanteric bursa, over the bony prominence on the side of the hip
• Elbow — the olecranon bursa, at the tip of the elbow
• Knee — several bursae around the kneecap and inner knee

How Posture Adds Load

Posture and movement habits can influence how much load is placed on a bursa over time. At the shoulder, rounded shoulders and a forward head position can reduce the space beneath the shoulder's bony arch, increasing the likelihood of compression on the subacromial bursa during arm movements.

At the hip, habits such as habitually standing on one leg, crossing the legs when seated, or having tight hip flexors, ITB, or chest muscles — combined with relatively weak glutes — can alter how load is distributed across the outer hip. Over time, this can contribute to irritation of the greater trochanteric bursa.

How Remedial Massage May Help

It's important to note that we do not massage directly on an acutely inflamed bursa. Doing so can aggravate the condition.

Instead, remedial massage may help by:

• Releasing tension in the muscles surrounding the affected area — for example, the upper trapezius, chest, and shoulder blade muscles at the shoulder; or the hip flexors, ITB, glutes, and lower back at the hip
• Addressing postural contributors through assessment and targeted soft tissue work
• Providing advice on sleep positions, stretching, and movement habits that may reduce load on the irritated area

For strengthening work — particularly glute strengthening for hip bursitis or rotator cuff work for shoulder bursitis — we recommend working with a physiotherapist or exercise physiologist. Strengthening the muscles that support the joint is an important part of long-term management.

When to See Your GP or Physio First

Please seek medical advice before booking if you notice:

• Heat, redness, or marked swelling over the affected area
• Fever alongside joint pain (which may suggest infection)
• Pain following a fall, accident, or direct impact
• Symptoms that haven't been assessed or diagnosed

A diagnosis from your GP or physiotherapist is helpful before beginning massage for bursitis. We're happy to work alongside your existing care team.

Hip and Shoulder Massage in Cronulla

At Sana Remedial Massage Cronulla, we assess your posture and movement before treatment, and work on the surrounding muscles and contributing factors rather than the inflamed area itself.