A soft, squashy swelling on the point of your elbow, sometimes after leaning on your desk, a knock or no obvious reason at all. It can look alarming, and it may ache when you rest your elbow on a surface. Elbow bursitis is common, and with a few changes to protect your elbow, it usually settles.

What elbow bursitis is

A bursa is a small, fluid-filled sac that acts like a cushion between bone and skin. You have one at the point of your elbow, which helps the skin glide over the bone when you bend and straighten your arm.

Elbow bursitis means this bursa has become irritated and filled with extra fluid. It can happen after:

• Leaning on your elbows for long periods, like at a desk or on a car window.
• A knock or fall onto the point of your elbow.
• Sometimes with no obvious cause.

You might notice a soft swelling at the back of your elbow, sometimes the size of a golf ball. It may be painless, or tender when pressed. You can usually still bend and straighten your elbow.

Why it usually settles

Elbow bursitis usually settles when you reduce the pressure on the back of the elbow. The extra fluid gradually reabsorbs, though this can take several weeks. The swelling can sometimes go down and come back a few times before it settles fully. If you have been given advice by your GP, keep following that.

Easing pressure on your elbow

The most helpful step is taking pressure off the point of your elbow. Some ideas:

• Avoid leaning on your elbows on desks, tables and armrests.
• Rest your forearms on the desk instead, with your elbows off the edge.
• Pad hard armrests, or use a cushion.
• When driving, avoid resting your elbow on the window ledge.
• Avoid sleeping with your elbow pressed against the mattress or wall.

Protecting your elbow

While it settles, protecting the area can help:

• A soft elbow pad can cushion it during the day, especially if your work involves leaning.
• Use a wrapped cold pack for 10 to 15 minutes at a time to ease swelling and discomfort.
• Avoid pressing, squeezing or trying to drain the swelling yourself.
• If the skin over your elbow is broken or grazed, keep it clean and covered.

Setting up your desk

Long days at a desk can mean a lot of leaning without realising. Some changes that can help:

• Bring your keyboard and mouse closer, so your forearms rest on the desk rather than your elbows.
• Adjust your chair height so your elbows are not resting on the desk edge.
• Use speaker mode or headphones for calls, rather than propping your head on your hand.
• If you work with your elbows on a counter or workbench, a soft pad can help.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to change position during focused work.

Keeping your elbow moving

Gentle movement helps your elbow stay supple while the swelling settles. Something to try a few times a day:

• Slowly bend and straighten your elbow.
• Turn your palm up, then down.
• Make a gentle fist, then spread your fingers wide.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Keeping your arm strong

Staying active with your arm helps keep it strong, as long as it does not press on the swelling. Shoulder squeezes, drawing your shoulder blades back and down, and gentle grip squeezes are good options. If you would like to follow along, VIDA has short videos of shoulder squeezes you can use at your own pace.

If it comes back

Elbow bursitis can come back, especially if leaning on your elbows is part of your daily routine. Keeping up the changes above, even after the swelling has gone, can help prevent it returning.

When to get it checked

If your elbow becomes hot, red and increasingly painful, especially if you feel feverish or unwell, it is worth speaking to your GP straight away.

Your VIDA pain check-in can help you notice how your elbow settles over time.

What to take away

• Elbow bursitis is common and usually settles when pressure is reduced.
• Avoid leaning on your elbows on desks, tables and armrests.
• Rest your forearms on the desk instead.
• Do not try to drain or squeeze the swelling yourself.
• Keep up the changes to help stop it coming back.

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