The Best Way To Fix A Frozen Shoulder
- Ricardo Pacheco PT, DPT
- Jun 5, 2022
- 3 min read
Updated: Jun 14, 2022
Updated June 3rd, 2022
Introduction
Let it go!! Let it go!! I can't take this shoulder pain any more!! Get it? Frozen, frozen shoulder? Rough crowd. Anyways, here we are talking about the one and only frozen shoulder, AKA adhesive capsulitis. As a physical therapist I would say frozen shoulder is one of the most common diagnoses I see in the clinic, which can also be one of the most frustrating, since it can take a little more time throughout the rehabilitation process. That being said, with time and patience there is always a light at the end of the tunnel so have some faith! It is very important to follow the guidance of your healthcare professionals in order to maximize potential for success.
The Anatomy Basics
So let's get to it, what does “frozen shoulder” mean? It is an inflammatory condition and pathological process in which the body forms excessive scar tissue or adhesions across the glenohumeral joint, leading to pain, stiffness and dysfunction (1)(2). So essentially your shoulder is stiffening secondary to scar formation within your shoulder joint. The shoulder is a ball-and-socket joint which is made up of humerus (upper arm bone), shoulder blade (scapula) and the collarbone (clavicle) (3).
This may get boring but bare with me through this section and I promise you'll make it to the bullet points.
The humerus connects into a shallow socket of the shoulder blade which forms the joint. The joint is surrounded by strong connective tissue which makes up the shoulder capsule. With a frozen shoulder that capsule gets tight due to adhesion formation which is why the medical diagnosis is called “adhesive capsulitis”.
Okay wow, we made it through, good job!
Stages of Frozen Shoulder
It is important to note that there are 3 stages of frozen shoulder: the freezing stage, frozen stage, and thawing stage. All of these stages can extend through a variable amount of time.
Freezing:
Typically this phase is the most painful and is when progressive loss of motion is noticed. Many people begin using slings or stop using the injured shoulder as often in this stage. Usually can last anytime between 6 weeks to 9 months
Frozen:
Pain may have decreased within this phase but you may notice more of a conclusive lock in motion. Within this phase, activities of daily living and functional tasks become more difficult. These can include:
Reaching overhead
Removing a shirt or bra
Washing hair and back
Performing the entire YMCA dance (Y, M, and A most difficult)
Usually time in this phase can last between 2 months to 6 months
Thawing:
During this phase you begin to start to notice improvements in motion. Pain may also lessen and improvements in strength occur.
This phase can last between 6 months and 2 years
Risk Factors
Common risk factors that may lead to a frozen shoulder include:
Shoulder injury with direct impact
Diabetes
Extended period of immobilization
Shoulder surgery
Most common between 35-65 years old
Most common in women (70% of cases)
What Can Be Done?
It is important to seek a healthcare professional once you begin to feel symptoms. The earlier it is addressed, the more successful the recovery can be. You want to rule out any other common shoulder injuries in order to properly diagnose a frozen shoulder. With that being said, consulting an orthopedist would be a good start to rule in/out other diagnoses. You can also seek a physical therapist directly who will steer you in the right direction. If the frozen shoulder is concluded you will most likely be recommended to begin physical therapy to initiate the recovery process.
Common Exercises
Some of my favorite exercises to use with patients who have a frozen shoulder are shown in the videos below. Give them a try (as long as you aren't actively experiencing intense pain) and let us know how you do. The most important reason to do these exercises with a frozen shoulder is to help it reach that thawing phase and expedite your healing process!
If you are no longer experiencing shoulder pain and are ready to begin strengthening, check out this video below created by our friend Kendra! If you aren't sure if you're ready to strengthen, check with a Physical Therapist. We will post more videos on shoulder strengthening in the future.
Conclusion
Overall, a frozen shoulder may be a challenge during the rehabilitation process but through time you should start noticing improvements. It is important to take action sooner than later in order to maximize gains and move forward to full recovery. If you have any questions or concerns please do not hesitate to reach out!
“The cold never bothered me anyway”- Idina Menzel
References
Neviaser AS, Neviaser RJ. Adhesive capsulitis of the shoulder. J Am Acad Orthop Surg 2011; 19: 536–542.
Manske RC, Prohaska D. Diagnosis and management of adhesive capsulitis. Curr Rev Musculoskelet Med 2008; 1
Frozen Shoulder - Adhesive Capsulitis - OrthoInfo - AAOS. Aaos.org. Published 2010. https://orthoinfo.aaos.org/en/diseases--conditions/frozen-shoulder/
DISCLAIMER
Last updated April 24, 2022
WEBSITE DISCLAIMER
The information provided by Peak Movement Health ("we," "us", or "our") on peakmovementhealth.com (the "Site") and our mobile application is for
general informational purposes only. All information on the Site and our mobile application is provided in good faith, however we make no
representation or warranty of any kind, express or implied, regarding the accuracy; adequacy, validity, reliability, availability or completeness of any information on the Site or our mobile application. UNDER NO CIRCUMSTANCE SHALL WE HAVE ANY LIABILITY TO YOU FOR ANY LOSS OR DAMAGE OF ANY KIND INCURRED AS A RESULT OF THE USE OF THE SITE OR OUR MOBILE APPLICATION OR RELIANCE ON ANY INFORMATION PROVIDED ON THE SITE AND OUR MOBILE APPLICATION. YOUR USE OF THE SITE AND OUR MOBILE APPLICATION AND
YOUR RELIANCE ON ANY INFORMATION ON THE SITE AND OUR MOBILE APPLICATION IS SOLELY AT YOUR OWN RISK.
EXTERNAL LINKS DISCLAIMER
The Site and our mobile application may contain (or you may be sent through the Site or our mobile application) links to other websites or content belonging to or originating from third parties or links to websites and features in banners or other advertising. Such external links are not investigated, monitored, or checked for accuracy, adequacy, validity, reliability, availability or completeness by us. WE DO NOT WARRANT, ENDORSE, GUARANTEE, OR ASSUME RESPONSIBILITY FOR THE ACCURACY OR RELIABILITY OF ANY INFORMATION OFFERED BY THIRD-PARTY WEBSITES LINKED THROUGH THE SITE OR ANY WEBSITE OR FEATURE LINKED IN ANY BANNER OR OTHER ADVERTISING. WE WILL NOT BE A PARTY TO OR IN ANY WAY BE RESPONSIBLE FOR MONITORING ANY TRANSACTION BETWEEN YOU AND THIRD-PARTY PROVIDERS
OF PRODUCTS OR SERVICES.
PROFESSIONAL DISCLAIMER
The Site cannot and does not contain medical/health advice. The medical/health information is provided for general informational and educational purposes only and is not a substitute for professional advice. Accordingly, before taking any actions based upon such information, we encourage you to
consult with the appropriate professionals. We do not provide any kind of medical/health advice. THE USE OR RELIANCE OF ANY INFORMATION
CONTAINED ON THE SITE OR OUR MOBILE APPLICATION IS SOLELY AT YOUR OWN RISK.
AFFILIATES DISCLAIMER
The Site and our mobile application may contain links to affiliate websites, and we receive an affiliate commission for any purchases made by you on the affiliate website using such links.
TESTIMONIALS DISCLAIMER
The Site may contain testimonials by users of our products and/or services. These testimonials reflect the real-life experiences and opinions of suchusers. However, the experiences are personal to those particular users, and may not necessarily be representative of all users of our products and/or
services. We do not claim, and you should not assume, that all users will have the same experiences. YOUR INDIVIDUAL RESULTS MAY VARY.
The testimonials on the Site are submitted in various forms such as text, audio and/or video, and are reviewed by us before being posted. They appear on the Site verbatim as given by the users, except for the correction of grammar or typing errors. Some testimonials may have been shortened for the
sake of brevity where the full testimonial contained extraneous information not relevant to the general public.
The views and opinions contained in the testimonials belong solely to the individual user and do not reflect our views and opinions. We are not affiliated with users who provide testimonials, and users are not paid or otherwise compensated for their testimonials.
The testimonials on the Site are not intended, nor should they be construed, as claims that our products and/or services can be used to diagnose, treat,
mitigate, cure, prevent or otherwise be used for any disease or medical condition. No testimonials have been clinically proven or evaluated.
Disclaimer created using Termly.
Comments