What You Need to Know

Shoulder pain can be a real drag, limiting your daily activities and stopping you from reaching for your dreams (or that itch on your back). But fear not, fellow shoulder sufferers! This guide dives into common shoulder woes and equips you with helpful exercises and treatment options.

Understanding the Enemy: Frozen Shoulder

Frozen shoulder, also known as adhesive capsulitis, is a sneaky condition that gradually tightens the shoulder capsule, making movement difficult and painful. It’s most common between the ages of 50 and 60, with women slightly more susceptible than men.

While injuries and certain diseases can trigger frozen shoulder, post-surgical stiffness is a frequent culprit.

The Three Phases of Frozen Shoulder

Many experts categorize frozen shoulder into three stages:

• Freezing: Pain intensifies, and movement becomes progressively harder.
• Frozen: Pain may lessen, but stiffness remains.
• Thawing: Movement gradually improves, and symptoms fade.

It’s important to remember that these stages can vary in duration and intensity. Some therapists even question their strictness, as some cases stiffen rapidly.

Combating the Chill: Treatment Options

The good news? There are ways to fight back against frozen shoulder! Here are some common treatment approaches:

• Exercise: Specific exercises like wall crawls, wand movements, and stretches can improve mobility and flexibility.
• Physical Therapy: Therapists use manual techniques and personalized exercise programs to restore movement and strength.
• Medication: Anti-inflammatory pain medication and steroid injections can help manage pain, particularly during the freezing stage.
• Heat Therapy: Applying heat to the shoulder can ease discomfort.

Specific exercises you can try:

1. Wall Crawl

Walk your hands up and down a wall, keeping your back straight and core engaged, to improve shoulder mobility.

2.Wand Exercises

Use a dowel rod or broomstick to perform motions like extensions, flexions, abductions (raising arms out to the sides), and external rotations to target different shoulder muscles.

3. Scapular rotations

Squeeze your shoulder blades together and then push them down and away from your ears to improve shoulder blade movement.

4. Bicep stretch:

Gently pull your arm across your body with the other hand to stretch your bicep muscle, which can contribute to shoulder tightness.

5. Pectoralis stretch

Stand in a doorway and place your forearm against the doorframe, leaning forward to stretch your chest muscles.

Remember :

Early diagnosis and intervention are key! Consulting a healthcare professional ensures a proper diagnosis and personalized treatment plan to get you back to your pain-free self.

Beyond Conservative Measures: When Surgery Might Be Needed

Surgery is usually a last resort, considered only when non-surgical options haven’t yielded desired results. Here are two main surgical approaches:

• Manipulation under anesthesia: The surgeon moves and rotates your arm under general anesthesia to break up scar tissue.
• Arthroscopic capsular release: A minimally invasive procedure where an electrical knife cuts through scar tissue and tight areas of the capsule.

The Takeaway: Knowledge is Power

Frozen shoulder can be a frustrating experience, but with proper knowledge and treatment, you can regain control. Don’t hesitate to discuss your concerns with a doctor or physiotherapist. They can guide you through the recovery process and help you reclaim a pain-free, active life.

Disclaimer: This blog post provides general information only and shouldn’t substitute for professional medical advice. Always consult a healthcare professional for diagnosis and treatment.