Frozen shoulder refers to a shoulder joint that has lost a significant portion of its motion across all directions because of inflammation around the joint. The motion range is restricted when someone tries to move the shoulder.

In addition, it can be painful when the doctor attempts to move the joint entirely. A frozen shoulder may also be known as Adhesive Capsulitis.

Frozen shoulder is a condition that restricts the range of motion you can perform. The tissues of the shoulder joint get tenser and tighter, and the scar tissue grows as time passes. In the end, the shoulder joint doesn’t have enough space to move correctly.

The most common symptoms are pain and stiffness, the risk of developing the problem remains high if you're between 40 and 60 years of age.

Frozen shoulder - symptoms and causes

 

Symptoms For Frozen Shoulder :

Developing a frozen shoulder usually takes time and it can be seen in three phases. Each stage could last for several months.

  • Freezing stage - Any movement that your shoulder makes creates pain, and the movement range begins to decrease.
  • Frozen stage - The pain may start to lessen at this point. But, the shoulder gets stiffer and moving it becomes more difficult.
  • Thawing stage - The range of motion of your shoulder begins to increase. It is more painful in the evening for certain people, which can disrupt sleep.

Causes For Frozen Shoulder :

The bones, ligaments, and tendons that form the shoulder joint are contained within a connective tissue capsule. A frozen shoulder occurs as the capsule gets thicker and shrunken surrounding the shoulder joint, limiting the joint's movement.

Doctors aren't sure why this happens to specific individuals. Still, it's more likely for those who have diabetes or recently had to restrain their shoulder for a prolonged time, for example, following surgery or after a broken arm.

The fastest method to get rid of the frozen shoulder

The next question arises: What is the fastest way to get rid of a frozen shoulder? Most frozen shoulders improve on their own between 12 and 18 months.

  • Physical Therapy- Your physical therapist will offer specific instructions regarding the kinds of exercises to do, the frequency you must practice them, and when to work harder. Most people who have frozen shoulders can improve their condition with no surgery.
  • Steroid injections - Injecting corticosteroids to your shoulder joint can help reduce shoulder pain and help improve mobility, particularly at the beginning of treatment.
  • Surgery - Surgery for frozen shoulders is not common; however, if nothing else has worked, your surgeon might suggest surgery to eliminate adhesions and scar tissue in the shoulder joint. Most doctors perform this procedure by using tubular, lighted instruments that are placed through tiny cut-offs in your joints (Arthroscopically).
  • Manipulation under Anaesthesia(MUA) - This procedure may require general anaesthesia, which means you'll feel completely asleep and will not feel discomfort. The doctor then moves the shoulder joint to loosen the tight tissue.

Frozen shoulder exercises:

Always warm your shoulder before doing your exercises. The most effective method is to take a bath or shower in warm water for 10-15 minutes. It is also possible to use the moist heating pad or damp towel that the microwave has heated, but it's not as efficient.

When performing the exercises below, you should stretch until your point of tension, but not to the point of pain.

Finger walk

A wall should be placed about three-quarters of an inch away. Reach out to touch the wall at waist-level with the fingers of the arm that is affected.

While your elbow is slightly bent, slowly move your fingers across the wall in a spider-like fashion until you've raised your arm to shoulder height or as high as you can comfortably. Your fingers should do the work instead of the muscles in your shoulders—slowly lower your arm (with assistance from the strong arm, if needed).

Towel stretch

Take a towel that is three feet long with both hands behind your back, and then hold the towel in a horizontal position. Utilize your arm to pull your affected arm upwards and stretch the arm. Take the towel's bottom using the arm that is involved and move it towards the lower back using the unaffected arm.

Armpit stretch

With your strong arm, use your good arm to lift the affected arm off the shelf to about chest-high. Bend your knees gently and open the armpit. Make your knee bend more pronounced while stretching your armpit before bending it back. Each time you turn your knee, extend it a little more; however, don't overdo it.

Reach across the body

Stand or sit. Utilize your arm for strength to lift the arm that is affected towards the elbow. Then, move it upwards and across your body. Apply moderate pressure that will stretch your shoulder. Repeat this 10-20 times a day.

How to sleep with a frozen shoulder?

To ensure you are at ease while you sleep, it is possible to lay a cushion under your arm with the hand resting against your stomach. If you lie on your side, be sure not to sleep on your shoulder. Also, put your arm affected by injury on a cushion across your chest like you were hugging it.

Sleeping in a position that puts your shoulders on the floor can be extremely painful at this phase. It is recommended to sleep in a reclining position or on your opposite shoulder, with pillows placed under the armpit of the shoulder that is affected.

Signs that frozen shoulder is starting to thaw

Three indicators of your shoulder frozen may be beginning to melt.

  • Reduced shoulder stiffness.
  • Improved Range of Motion.
  • Regain Lost Movements.

Conclusion:

The majority of people heal within two years with no treatment. The use of pain medication and physical therapy accelerates this process. If you've had surgery, it's crucial to continue with your therapy routine over the following time so that the issue doesn't recur.

The early treatment of diabetes can prevent the condition from getting any worse. If you have diabetes, managing it effectively can decrease the risk of freezing your shoulder.

The shoulder will freeze if it is prevented through an injury or injury renders shoulder movement difficult. Anyone suffering from such an injury needs to consult an expert about exercises for maintaining flexibility and mobility in your shoulder joints.

ALSO READ: Eight common form mistakes which are wrecking your workout

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