The pain and limited mobility of a frozen shoulder can become a hindrance in your daily life. Without proper treatment, performing everyday tasks such as getting dressed, sleeping, and working is often more difficult. The first step in healing a frozen shoulder is understanding what it is and what types of treatments are available. Read on to learn all about frozen shoulder symptoms, treatments, and exercises.
What Is Frozen Shoulder?
Frozen shoulder, also referred to as adhesive capsulitis, is a condition that affects the movement of your shoulder joint. When your shoulder is frozen, the connective tissue surrounding the shoulder joint, known as the capsule, thickens and tightens. Scar tissue begins to form and there’s a reduction in synovial fluid which typically keeps the joint lubricated. You may feel pain and stiffness that starts off slowly and gets progressively worse. Individuals with adhesive capsulitis can experience symptoms for 1 to 3 years.
Symptoms of a Frozen Shoulder
PelThe two main symptoms of adhesive capsulitis are stiffness and pain with movement. Symptoms of frozen shoulder occur in the following 3 stages:
Freezing stage: The freezing stage commonly lasts 2 to 9 months. You will notice a decrease in your range of motion and feel pain when with any shoulder movement.
Frozen stage: At the frozen stage, you’ll typically feel less pain. However, the shoulder will also become stiffer and much more difficult to move. This stage can last 4 to 12 months.
Thawing stage: The final thawing stage is where you will start to feel some relief. Your range of motion will begin to improve. Thawing can happen over the course of 5 to 24 months.
Frozen Shoulder Treatment
Review the following list to learn about the various frozen shoulder treatment options:
Physiotherapy: Attending physiotherapy is common with adhesive capsulitis, as it increases your range of motion. A physical therapist will demonstrate and assist you with various frozen shoulder exercises, such as using an overhead pulley or elastic cord to stretch the capsule.
Massage therapy:Massage therapy for adhesive capsulitis relieves tension and enhances blood flow. The massage therapist will use different techniques to ease your pain and reduce inflammation.
Corticosteroid injection: An injection of corticosteroids can lessen your pain. Corticosteroid injections are most effective if given in the early stages of frozen shoulder. Injections are often used in combination with other treatments, such as physical therapy.
Joint distension: Joint distension involves a doctor injecting sterile water into your shoulder capsule. This process helps stretch the capsule, which in turn allows you to move your shoulder without as much pain or stiffness.
Surgery: Surgery for adhesive capsulitis is rare and typically only suggested if all other treatments have failed. With arthroscopic surgery, the surgeon will make a small incision in your shoulder joint and insert a tiny camera and small instruments that allow them to remove scar tissue.
Frozen Shoulder Exercises
Here are 5 frozen shoulder exercises for quick relief:
Outward rotation: Stand with your elbows bent at a 90-degree angle and one end of a rubber exercise band in each hand. With your healthy arm still, pull the band 2 to 3 inches away from your side with your other arm. Hold the position for 5 seconds and repeat 10 to 15 times a day.
Inward rotation: Loop a rubber exercise band around the doorknob of a closed door. Keep your affected arm at your side with your elbow at a 90-degree angle and gently pull the rubber band 2 to 3 inches towards you. Hold for 5 seconds and obviable repat the exercise 10 to 15 times.
Pendulum stretch: Lean forward and let your affected shoulder hang at your side. For support, rest your good arm on level surface such as a table. Swing your hanging arm in a circular motion 10 times, then repeat 10 times in the opposite direction. As you progress, you can add a 3- or 5-pound weight.
Towel stretch: Using your hurt arm, hold the bottom of a 3-foot-long towel behind your back. With your good arm, hold the top of the towel and gently pull upwards until you feel your shoulder stretching. Hold for that position for 10 seconds and repeat 5 times.
Cross-body reach: Grab your hurt arm at the elbow and pull it towards your chest. When feel your affected shoulder stretch, stop and hold that position for 15 to 20 seconds. Repeat 10 to 20 times a day.
Schedule Your Massage Therapy for Frozen Shoulder Today
Living with a frozen shoulder for 1 to 3 years can be frustrating. The first step to a healthier and happier life is finding the right treatment.
Contact Knead Wellness today to discover how our massage therapy and physiotherapy services can ease your pain and improve your mobility.
