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Rest ice compress elevate and NSAIDs. Once the pain has subsided foam roller/massage gun and stretching.
My quads had got overly tight and caused too much tension around the knee joint so needed to free it all up with stretching etc. But while the fat pad was inflamed stretching etc just further antagonised it.
dancing james
Anyone had trouble with bursitis? Had it come on randomly today. Bit of foam rolling (calf and ITB in particular) helped temporarily but it’s still sore to walk around on.