Frozen shoulder can cause significant pain and stiffness and limit everyday movements like reaching overhead, dressing, or even sleeping comfortably. Recovery usually takes 12-18 months, but there are many things you and your healthcare providers can do to assist the healing process.
Potential causes
The good news is that once you've had frozen shoulder, there's no evidence that you're likely to get it again. The main way to prevent frozen shoulder is to stay active and regularly move your shoulders through their full range of motion. To reiterate, the cause of frozen shoulder is unknown, but there are certain risk factors.
Frozen shoulder is more common in people aged 40 to 60, and women are more likely to experience it than men.
Diabetes, thyroid conditions, Parkinson's disease, and cardiovascular disease have all shown a correlation with frozen shoulder.
Having your shoulder immobilized for an extended period, such as after surgery or a fracture, can increase the risk of frozen shoulder. If you've had an injury that prevents or limits movement in your shoulder, talk to your health care provider about exercises you can do to help maintain mobility in the joint.
Understanding the mechanics
The shoulder joint is a ball-and-socket joint—the head of your upper arm bone (humerus) fits into a shallow socket in your shoulder blade (scapula). A capsule surrounds the joint, lined with a membrane that produces a lubricating fluid called synovial fluid. This design allows for the remarkable flexibility and smooth movement of the arm. In frozen shoulder, the shoulder capsule thickens and inflames, which restricts the gliding motion of the joint.
The three stages of frozen shoulder
Frozen shoulder typically develops in three stages:
Freezing stage (2 to 9 months): This initial stage is characterized by the gradual onset of pain, especially at night, often described as a dull ache. The range of motion in your shoulder progressively diminishes. Reaching overhead or behind the back becomes difficult, and even simple movements can cause sharp pain.
Frozen stage (4 to 12 months): The pain may plateau or gradually subside during this stage, but the stiffness becomes most severe. Daily activities like dressing or combing your hair become increasingly challenging.
Thawing Stage (5 to 24 months): This stage is marked by a gradual return of shoulder mobility. Pain continues to lessen, and range of motion slowly improves. It's important to note that complete recovery can take up to several years.
Treatment options for frozen shoulder
The goal of frozen shoulder treatment is to manage pain, maintain as much range of motion as possible, and prevent recurrence. An approach that combines various therapies often yields the best results. Here are some recommended treatment options:
Chiropractic care: Chiropractors use gentle adjustments and manual therapy techniques to improve mobility in the shoulder joint and surrounding areas. Your chiropractor may also utilize specific soft tissue techniques to address muscle tightness and trigger points that contribute to pain and restriction.
Massage: Soft tissue techniques like massage therapy can help loosen tight muscles and scar tissue around the shoulder joint, improving flexibility and reducing pain.
Acupuncture: Many people report improvements in frozen shoulder with regular acupuncture treatments.
Physical therapy: A personalized physical therapy program, focusing on gentle stretching exercises and range-of-motion techniques, plays a vital role in regaining shoulder mobility and function. The key lies in doing the exercises as prescribed!
Nerve stimulation: A transcutaneous electrical nerve stimulation (TENS) unit delivers tiny electric currents to the nerves and has been shown to help frozen shoulder.
Pain management: Over-the-counter medications and pain relievers can help manage pain during the freezing stage. In some cases, prescription medications or various injections may be used to decrease pain and increase shoulder mobility.
At-home care tips
In conjunction with professional care, incorporating self-care can significantly enhance your recovery. Try incorporating some (or all) of these tips into your daily routine:
Gentle Range-of-Motion Exercises
Continue to use the shoulder as much as possible. Your chiropractor or physical therapist can guide you on safe and effective exercises specific to your condition.
Apply Heat and Ice
Alternating heat and ice therapy can help manage pain and inflammation. Apply heat for 15-20 minutes followed by ice for 10-15 minutes, repeating several times a day.
Maintain Good Posture
Maintaining proper posture helps prevent further strain on your shoulder joint. Focus on keeping your shoulders relaxed, your back straight, and your head centered atop your neck. Practice good posture while sitting, standing, working, and sleeping to support proper joint alignment.
Maintain a Healthy Lifestyle
A balanced diet rich in fruits, vegetables, protein and whole grains provides your body with the essential nutrients needed for healing.
Rest
Give your shoulder adequate rest to allow for healing, but avoid complete immobilization as this can worsen stiffness.
The road to recovery: Patience and consistency
Frozen shoulder can be a frustrating. But with a combination of chiropractic care, targeted therapies, and consistent self-care practices, you can regain control of your shoulder and return to your pain-free life. Remember, patience and commitment to the recovery process are key. If you're experiencing symptoms of frozen shoulder, schedule an appointment with your chiropractor to discuss a personalized treatment plan and get started on your journey back to a healthy, mobile shoulder.
Come visit us at Parkside
Come see our expert team at Parkside Clinic where we tailor our care to your specific condition and tap into your body’s natural healing ability. Make an appointment, or if you have any questions, contact us.