3 tips to Manage Olecrenon Bursitis: Pain & Swelling on the Elbow
Olecrenon Bursitis (swelling and pain on the point of your elbow) can be a very painful and difficult condition. It can last for a few weeks but can completely resolve with proper medical treatment. However there are some things you can do to make this condition more manageable while you are under your doctors medical care. 
In this blog we will discuss three easy and simple tips to manage Olecrenon Bursitis, that you can implement now.

Watch this video to understand what is Olecrenon Bursitis and what are the 3 signs that indicate that you maybe suffering from this condition  


 
One of the main signs of this condition is pain and swelling in the elbow. So the first tip is to rest the elbow as much as possible. You donot need to immobilise your elbow completely (unless your doctor has advised you to do so for any reason) but avoid activities where you have to bend your elbow completely. Be mindful of this at night, especially if you tend to put your hand or arm below the head or pillow. This position anyways contributes to a poor posture while sleeping. (Watch this video HERE for how this leads to a poor posture and what you can do about it.) Ideally you should try and keep your affected arm on a pillow besides you and avoid sleeping on the affected side, if you are a side sleeper. You can place the affected arm besides you or on your tummy with elbow slightly bent if you sleep on your back.
 
The second tip is to avoid any aggravating repetitive activities with the affected elbow. This could be a sport such as swimming (breaststroke where you are constantly bending and extending the elbow) or hobbies such as gardening where you maybe leaning on the ground and supporting your body weight on elbow for a long time (Try to put a small cushion under your elbow for cushioning it while it is in contact with the hard cement or the mud). If you are not able to avoid these activities then try and take frequent breaks in between the activities. This will allow your elbow to destress during these breaks. Also, you can apply a cold pack on the elbow after the activity to ease the pain and inflammation.
 
The third tip is for after your Olecrenon Bursitis has subsided and there is no or tolerable pain. This is to strengthen the muscles of the arm and forearm. These muscles ate attached to the elbow and when you have Olecrenon Bursitis for a period of time they tend to weaken due to non-use or less use. Strengthening these muscles will also be helpful during recovery if you ever get a recurrence of this condition. 

A bonus tip or advise that I would like to add here is to avoid any massage on the elbow when you have Olecrenon Busitis. Applying a pain relief gel with a lighter hand is fine but avoid a deep pressure massage on the elbow. It is perfectly fine to massage the other joint such as the shoulder, neck or wrist and hand, if needed. 
 
If you want to learn more about easy tips on how to manage your elbow pain, join my free community where we discuss this and similar topics in a judgement free friendly group. 
 
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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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