Frozen shoulder is a common term for adhesive capsulitis. It is a condition characterized by shoulder pain and restricted mobility. In plain words, a frozen shoulder occurs when your shoulder hurts and you are hesitant to use it. Due to your shoulder’s limited range of motion, you may have trouble performing everyday activities, especially those requiring arm movement.
The symptoms of frozen shoulder can be managed with the help of a physician, but they take time to resolve.
Common causes of frozen shoulder
There is no clear cause for this issue, but gentle daily stretching can assist in preventing it or alleviating it.
Frozen shoulder may be caused by sedentary work, overcautiousness following shoulder surgery, inflammation, aging, or stroke. An exercise regimen may be easier to adopt if the process is gradual.
Additionally, arthritis, hypermobility, dislocations, ruptured or torn tendons, and rheumatoid arthritis can cause a frozen shoulder.
How to prevent frozen shoulder
If you’ve had a shoulder injury, consult your doctor immediately. The pain may be caused by a ruptured or torn tendon that requires immediate attention. Your doctor can help you choose the right shoulder supports to assist in your recovery.
In addition, Exercises that focus on a range of motion early in the treatment process may also reduce the risk of developing a frozen shoulder. Please consult your doctor soon after an injury to ensure this is done under their guidance.
The purpose of therapeutic exercise is to:
- Keep your shoulder from becoming frozen
- Take action before symptoms like stiffness and limited mobility worsen
- Contribute to restoring mobility to the frozen shoulder
You must keep in mind that these exercises should not cause sharp pain that increases with each repetition. Our goal is to increase available motion, not to cause further damage to the shoulder.
Consider these stretching exercises when facing a stiff shoulder. Make sure they are performed slowly, without making any sudden or erratic movements.
1. Wall stretch
Bend your knees a little while keeping your back against the wall. At a slow pace, extend your arms upward as far as you can, palms outward. Then slowly bring your arms down. Do this at least eight more times.
2. Pendulum Stretch
Leaning on a table or sturdy support, bend over slightly and leave the frozen shoulder arm hanging down. Swing your arm slowly in a 20-30 cm wide circle.
Make five to ten circles clockwise and then anticlockwise. Increase the swinging circle diameter gradually over time.
Remember that your shoulders aren’t supposed to propel your movement. Maintain balance by separating your legs or putting one foot forward.
3. Finger Walk
Stand about one arm’s length away from a wall. With your injured arm, reach out with two fingers and touch them to the wall, at waist level. With your elbows slightly bent, try walking the two fingers up the wall as far as you can.
When you reach the highest point, pause, then walk your fingers back to the starting point. Before walking your fingers on the other arm, repeat this process 10-20 times. As you stretch more often, stretching time can be extended.
4. Cross Body Stretch
You could either lie down or stand up for this.
Stretch your shoulder by lifting your affected arm at the elbow and bringing it up and across your body. The stretch should be held for 15 to 20 seconds. You can do 10-20 reps of this stretch a day.
5. Armpit stretch
Put the affected arm on a shelf that’s about breast-high with your good arm. Open up the armpit by gently bending your knees. You should bend your knees slightly and gently stretch your armpits before straightening your knees. Every time you bend your knee, extend it further without straining. Every day, repeat this 10-20 times.
6. Towel Stretch
Hold a towel in both hands behind your back. Draw the towel upward on the side without a problem; on the side with a problem, pull it downward. Take a few seconds to hold the position. 10-20 repetitions are recommended.
7. Outward rotation
Your elbows should be at an angle of 90 degrees parallel to the floor while holding an exercise band between your hands. Hold the injured arm for five seconds while rotating it outward by two to three inches. Do 10-15 reps of this once a day.
8. Inward rotation
Grab a rubber exercise band and tie one end to the doorknob next to a closed door. Hold your elbow in a 90-degree position using the affected arm’s hand. The band should be pulled two to three inches toward your body. Hold it for 5 seconds, and release. 10-15 reps a day are also recommended for this one.
9. The Importance of Nutrition
Your body can be significantly affected by what you consume. Increasing nutrient intake and reducing inflammation are the best approaches if you have a frozen shoulder.
The following are some dietary changes you should consider:
- Completely cut-off all processed foods
- Eat more fruits and vegetables
- Consume fatty fish as it reduces inflammation
- Eat a diet low in salt and sugar.
- Make the most of your foods’ ginger, garlic, turmeric, and cinnamon.
- Avoid caffeine
- Start taking magnesium supplements.
How To Recognize a Frozen Shoulder?
Pain and restricted shoulder motion are hallmarks of a frozen shoulder. If left untreated, it may eventually entirely impair your shoulder’s range of motion, making it challenging to carry out daily tasks.
Frozen shoulder has three distinct stages, each with its symptoms:
- The first one is the “Freezing Stage,” in which intense pain reduces your range of motion.
- The second is the “frozen stage,” where pain may be lessened, but your range of motion decreases, making it difficult to do many things.
- Third, the “thawing” stage slowly subsides the pain, allowing your shoulder joint to regain mobility.
Who gets a frozen shoulder?
According to doctor reports, the following groups are more likely to suffer from frozen shoulder:
- Over-40-year-olds
- The female gender
- Those who suffer from diabetes or strokes
- Injuries to the shoulder (such as fractures) and disorders of the rotator cuff
- Those who have undergone shoulder surgery
The cause of frozen shoulders is not always clear to patients. However, certain medical conditions can increase one’s risk. In addition, it is possible to develop a frozen shoulder after an injury.
Conclusion
You may be able to prevent a frozen shoulder after surgery or an injury by exercising your shoulder, stretching, and using it more. Some cases of frozen shoulders are not known to have a cause and may not be preventable. However, you should be patient and follow the advice of your doctor. Over time, frozen shoulders almost always recover.