When you feel that the mobility of your shoulder is compromised and restriction is felt making the movement painful, it is not late to visit orthopaedics physiotherapy to get diagnosed with a frozen shoulder.
Frozen shoulder usually begins with inflammation of the tissues followed by the formation of scar tissue and ultimately inflammation of the joint. This results in the inability of shoulder movement as there is no space due to inflammation at the joint.
What Causes a Frozen Shoulder?
To put it out simply, a frozen shoulder is the inflammation of the joint that occurs because of hormonal imbalance, diabetes or a weakened immune system. Other than these, if you have not been active physically for a long period due to an illness, injury or surgery, your joints are more vulnerable to inflammation.
Frozen shoulder usually takes 3 to 9 months to develop and the onset is with the stiffness in the tissues of the shoulder.
What are the symptoms of a Frozen Shoulder?
As you begin to feel difficulty in performing daily tasks or house chores i.e., difficulty when reaching for an item above your height or while dressing up, you will feel pain and soreness in the shoulder. Your mobility will be restricted because it begins to hurt in the joint.
Are you at risk of getting a Frozen Shoulder?
Frozen shoulder is usually prone to individuals in their late 40s and early 50s and especially women.
Other risk factors of you getting frozen shoulder include:
- If you have diabetes, your risk is 3x greater.
- If you wear a shoulder sling in a stretch for a longer period and/or after injury or surgery.
- If you have just had a stroke or surgery and it has been advised you to stay still/relax.
- If you suffer from any thyroid disorders.
How can you treat Frozen Shoulder?
Sometimes people let go of shoulder pain which eventually turns into a frozen shoulder that can last up to more than 3 years. Be aware of any kind of stiff sensations or musculoskeletal pain in your shoulder. If so, follow the combinations given below:
- Orthopaedics physiotherapy
- Neurological physiotherapy
- Home care
We are going to look at some home care remedies to treat Frozen Shoulder.
Suggested Exercises for Frozen Shoulder
It is crucial to work with orthopaedics physiotherapy before starting any exercises at home. Orthopaedics physiotherapy can provide you with a customized routine of exercises that can be done at home with instructions if necessary.
However, to reduce the pain and the swelling, placing an ice pack over the shoulder daily for 3-5 times a day for 20 minutes is considered ideal.
- Shoulder shrugs
- Sit straight on the floor with knees bent and legs folded beneath you with the sole of the feet faced upwards and buttocks on the top.
- Bring both shoulders up to the ears and hold it for 5-8 seconds.
- Repeat this 10 times.
- Foam roller shoulder massage
- Lay on the floor on your side and place a foam roller on the floor.
- Place your affected arm on the foam roller and roll over it from the underarm to the elbow back and forth.
- This exercise will enable the shoulder to stretch with the help of massage therapy.
- Repeat this 3 times with 10 rolls.
- Pendulum swing
- Get a chair on which you can lean till your waist on the unaffected arm.
- Begin rotating your arm towards the floor as if stirring a pot of broth, clockwise and anti-clockwise.
- Then swing it sideways and, forward and backwards.
- Do each movement 10 times and eventually, you can begin doing these same movements with dumbbells of bearable weights.
- Hand-behind-back stretch
- Stand up straight and take your affected arm behind your back, at the waist.
- Place your opposite hand on the affected arm’s wrist and hold it.
- Gently pull your arm towards the opposite buttock.
- Try to keep your elbow straight and pull it as far as possible.
- Hold at the position where you feel your shoulder is stretching for 3-5 seconds.
- Repeat this 5 times.
- Towel stretches
- Stand up straight and take a towel in the affected arm and throw the towel over your shoulder.
- Use the other arm to hold the other end of the towel.
- Now, pull the towel up with the affected arm and feel the stretch on the muscles and tendons of the joint.
- Hold at this position for 3-5 seconds
- Repeat this exercise 5 times.
- Wall Climb Stretch
- Stand straight in front of a wall with your affected arm against the wall.
- Now, slowly slide your arm upwards as far as you can without pain.
- Move your body closer to the wall to ease the stretching higher up and get on your toes slowly.
- Hold at that position for 15 seconds.
- Repeat this exercise 10 times.
Getting in a routine of these exercises and stretches helps you relieve pain, improve movement and fasten healing. Due to limited motion and stiffness of the tissues and muscles, blood also reduces to the affected area. With proper ice pack therapy, the swelling shall decrease and smooth motion while exercising will be achieved.
- Remember: DO visit with an orthopaedic physiotherapist first!
- Frozen shoulder can become serious if not treated right. It is curable with correct massages and stretches.
- It can take between 5 months to 26 months to treat a frozen shoulder if regular sessions with a physiotherapist are followed.
At PhysioExperts orthopedic physiotherapy and rehabilitation centre, get a personalized routine of exercises best for you!