Have you ever experienced stiffness in your shoulder, to the point where even simple movements become difficult or painful? If so, you may be dealing with frozen shoulder. Also known as adhesive capsulitis, frozen shoulder is a condition that causes the shoulder joint to become stiff and painful, limiting its range of motion. It’s frustrating, uncomfortable, and can affect your day-to-day activities.
What Causes Frozen Shoulder?
A frozen shoulder often develops when the tissue surrounding the shoulder joint thickens and tightens, restricting movement. The exact cause isn’t always clear, but several factors increase the risk, such as:
- Inactivity or Injury: If your shoulder has been immobilized for an extended period—whether due to an injury or trauma—this can lead to stiffness. Lack of movement causes the connective tissue in the shoulder joint to thicken, resulting in the “frozen” feeling.
- Age and Gender: People between the ages of 40 and 60 are more likely to develop frozen shoulder, and it’s more common in women than men.
- Medical Conditions: Certain health conditions, like diabetes or thyroid disorders, can increase your chances of experiencing a frozen shoulder. Individuals with diabetes, in particular, are twice as likely to develop the condition.
Recognizing the Symptoms
The symptoms of a frozen shoulder usually develop gradually and worsen over time. The condition typically progresses through three stages:
- Freezing Stage: During this stage, any movement of your shoulder causes pain, and your range of motion becomes limited. This phase can last anywhere from six weeks to nine months.
- Frozen Stage: Pain may lessen during this stage, but your shoulder becomes stiffer, making it even harder to move. This stage can last four to six months.
- Thawing Stage: In this final stage, your shoulder’s range of motion gradually improves. It can take six months to two years for complete recovery.
Stretching and Treatment Options
If you’re dealing with a frozen shoulder, stretching and physical therapy are some of the most effective ways to restore movement and reduce pain. Here are some treatment options to consider:
- Stretching Exercises: Gentle stretching exercises can help improve mobility in your shoulder. Exercises like the towel stretch, cross-body stretch, and pendulum stretch are commonly recommended. Be patient—frozen shoulder takes time to heal, and consistency is important.
- Myofascial Release Therapy: This is a form of manual therapy that involves applying gentle pressure to the connective tissues surrounding the muscles, helping to release tension and improve movement.
- Heat and Cold Therapy: Applying heat or cold packs to the affected shoulder can help manage pain and reduce stiffness. Heat improves blood flow to the area, while cold packs can reduce inflammation.
- Physical Therapy: Working with a physiotherapist is a great way to develop a tailored treatment plan. They can guide you through stretches and exercises that focus on gradually restoring movement and flexibility in your shoulder.
A frozen shoulder may be slow to heal, but there are effective ways to reduce discomfort and improve movement. From stretching exercises to myofascial release therapy, treatments are available to help you regain control of your shoulder and get back to your daily activities. If you’re facing constant pain or stiffness, taking action sooner rather than later can lead to a faster recovery.
If you are looking for an expert who can treat your frozen shoulder, help restore its flexibility, and reduce its pain, then schedule a consultation at Physio9 for myofascial release therapy in Pune.