Bursitis: Causes, Symptoms & Treatment | Happy Feet Podiatry

Bursitis is the inflammation of a bursa, a small fluid-filled sac that cushions bones, tendons and muscles near joints. When affected in the foot or ankle, it causes pain, swelling and restricted movement that can significantly impact daily activities.

What Is Bursitis?

Bursae are tiny, slippery sacs found throughout your body wherever friction might occur between tissues. Think of them as nature’s shock absorbers, reducing friction and allowing smooth movement between bones, muscles and tendons. Your feet and ankles contain several bursae that help you walk, run and move comfortably.

When a bursa becomes irritated or inflamed, the condition is called bursitis. The affected bursa swells with excess fluid, becoming painful and tender to touch. In the foot and ankle, bursitis most commonly affects the back of the heel (retrocalcaneal bursitis), the ball of the foot, or around the Achilles tendon.

While bursitis can develop suddenly from injury, it often builds gradually through repetitive stress or pressure. The good news is that with proper treatment and management, most people recover well and return to their normal activities.

What Causes Bursitis in the Feet and Ankles?

Understanding what triggers bursitis helps prevent future flare-ups. Several factors can lead to inflamed bursae in your feet:

• Repetitive movements: Activities that place repeated stress on the same area, such as running, jumping or prolonged standing, can irritate bursae over time
• Poorly fitting footwear: Shoes that rub against your heel or squeeze your toes create friction and pressure on bursae
• Sudden increases in activity: Ramping up exercise intensity too quickly without proper conditioning
• Direct trauma: A knock or fall that impacts the foot or ankle
• Biomechanical issues: Flat feet, high arches or abnormal gait patterns that place uneven pressure on certain areas
• Inflammatory conditions: Arthritis, gout or other systemic conditions can make bursae more prone to inflammation
• Age-related changes: Bursae become less resilient as we get older

Certain occupations and activities carry higher risk. Tradies who spend long hours on their feet, runners training on hard surfaces, and dancers frequently develop bursitis. Even something as simple as switching to new shoes for your daily walk around the neighbourhood can trigger symptoms.

Recognising the Symptoms of Bursitis

Bursitis symptoms typically develop gradually, though they can appear suddenly after injury. The hallmark sign is localised pain that worsens with movement or pressure. You might notice:

• Sharp or aching pain at the back of the heel, ball of the foot or around the ankle
• Swelling and puffiness in the affected area
• Warmth and redness over the inflamed bursa
• Tenderness when touching the painful spot
• Stiffness, especially first thing in the morning or after rest
• Difficulty wearing certain shoes due to pressure on the sore area
• Pain that intensifies during or after physical activity

The pain often feels worse when you push off your toes while walking or when climbing stairs. Some people describe a sensation of having a pebble in their shoe, even when there’s nothing there. If you notice these symptoms persisting beyond a few days, it’s time to seek professional assessment.

Treatment Options for Bursitis

Effective bursitis treatment focuses on reducing inflammation, relieving pain and addressing underlying causes. According to Health Direct Australia, most cases respond well to conservative management.

Initial Self-Care Measures

When symptoms first appear, the RICE protocol provides relief:

• Rest: Reduce activities that aggravate the pain, though complete immobilisation isn’t necessary
• Ice: Apply ice packs for 15-20 minutes several times daily to reduce swelling
• Compression: Gentle compression with a bandage can help control swelling
• Elevation: Prop your foot up when resting to minimise fluid accumulation

Over-the-counter anti-inflammatory medications can help manage pain and reduce inflammation. Always check with your GP or pharmacist about appropriate dosage, especially if you’re taking other medications or have existing health conditions.

Professional Podiatry Treatment

Australian podiatrists offer comprehensive care for bursitis that goes beyond symptom relief. Professional treatment may include:

Footwear assessment and advice: Your podiatrist will evaluate your current shoes and recommend appropriate alternatives that reduce pressure on affected areas. Sometimes a simple change in footwear makes a remarkable difference.

Orthotic therapy: Custom or semi-custom orthotic devices can redistribute pressure away from inflamed bursae and correct biomechanical issues contributing to the problem. These devices slip into your regular shoes and provide ongoing support.

Padding and strapping: Strategic padding protects the inflamed bursa from further irritation, while taping techniques can offload pressure and support proper foot mechanics during healing.

Exercise prescription: Specific stretching and strengthening exercises help restore normal movement patterns and prevent recurrence. Your podiatrist will demonstrate these exercises and ensure you’re performing them correctly.

Dry needling or other modalities: Some podiatrists offer additional therapies to reduce pain and promote healing in surrounding tissues.

When to See a Podiatrist

While mild bursitis sometimes resolves with rest and self-care, professional assessment ensures proper diagnosis and prevents chronic problems. Book an appointment if:

• Pain persists beyond two weeks despite home treatment
• Swelling increases or doesn’t improve with rest and ice
• You develop fever or the area becomes hot and red (possible infection)
• Pain significantly limits your daily activities or work
• You experience recurring episodes of foot or heel pain
• You’re unsure whether your symptoms indicate bursitis or another condition

Early intervention typically means faster recovery. At Happy Feet Podiatry, we conduct thorough assessments to identify the specific bursa affected and any contributing factors. You may be eligible for Medicare rebates for podiatry services if you have a chronic condition and a GP management plan, so check with your doctor about accessing these benefits.

Professional bursitis treatment at Happy Feet Podiatry combines evidence-based therapies with practical advice tailored to your lifestyle, ensuring you get back on your feet comfortably.

Preventing Bursitis

Prevention strategies focus on reducing repetitive stress and maintaining good foot health. These practical steps can significantly lower your risk:

Choose appropriate footwear: Invest in well-fitting shoes with adequate cushioning and support for your activities. Replace worn-out runners before they lose their shock absorption. Avoid shoes that rub against your heels or create pressure points.

Increase activity gradually: Whether you’re starting a new exercise programme or returning after a break, build intensity slowly. The 10% rule works well: increase your distance or duration by no more than 10% each week.

Warm up and stretch: Prepare your muscles and tendons before exercise with dynamic stretches and a proper warm-up routine. Cool down afterwards with gentle stretching.

Maintain a healthy weight: Extra kilos place additional stress on the bursae in your feet and ankles. Even modest weight loss can reduce pressure on these structures.

Address biomechanical issues: If you have flat feet, high arches or other structural concerns, orthotics can prevent excessive stress on vulnerable areas. A podiatrist can assess your foot mechanics and recommend appropriate interventions.

Vary your activities: Cross-training reduces repetitive stress on the same tissues. Mix walking with swimming, cycling or other low-impact activities.

Listen to your body: Don’t push through pain. Early warning signs deserve attention before they develop into full-blown bursitis.

Frequently Asked Questions

How long does bursitis take to heal?

Most cases of acute bursitis improve within two to six weeks with appropriate treatment and rest. However, recovery time varies depending on the severity of inflammation, underlying causes and how well you follow treatment recommendations. Chronic bursitis that’s been present for months may take longer to resolve. Working with a podiatrist helps ensure you’re on the fastest path to recovery and reduces the risk of recurrence.

Can I exercise with bursitis?

You don’t need to stop all activity, but you should modify your routine to avoid aggravating the inflamed bursa. Low-impact activities like swimming or cycling often work well during recovery. Avoid high-impact exercises, running or activities that cause pain until symptoms improve. Your podiatrist can guide you on safe exercise modifications and let you know when it’s appropriate to gradually return to your normal routine. Pushing through pain typically prolongs recovery rather than speeding it up.

Is bursitis the same as a heel spur?

No, these are different conditions, though they can occur together. A heel spur is a bony growth on the heel bone, while bursitis involves inflammation of a fluid-filled sac. Heel spurs often cause no symptoms at all, whereas bursitis typically produces noticeable pain and swelling. Both conditions can result from similar biomechanical issues or repetitive stress. Accurate diagnosis matters because treatment approaches differ. A podiatrist can examine your foot and determine exactly what’s causing your heel pain.

Don’t let foot pain slow you down. If you’re experiencing symptoms of bursitis or any persistent foot discomfort, the team at Happy Feet Podiatry is here to help. We’ll assess your condition, develop a personalised treatment plan and get you back to doing the things you love. Book your appointment today and take the first step towards happy, healthy feet.