Frozen shoulder is a condition that causes stiffness and pain in the shoulder joint. It can make it difficult to move your arm in all directions. Frozen shoulder usually develops gradually over time, and it can last for up to several years.
Symptoms
The most common symptoms of frozen shoulder are:
- Pain in the shoulder joint, which can be worse at night
- Stiffness in the shoulder joint, which can make it difficult to move your arm in all directions
- Reduced range of motion in the shoulder joint
Causes
The exact cause of frozen shoulder is unknown, but it is thought to be caused by a combination of factors, including:
- Inflammation of the tissues in the shoulder joint
- Thickening of the capsule (the soft tissue that surrounds the shoulder joint)
- Adhesions (scar tissue) that form in the shoulder joint
Exercises
Exercise is one of the most effective treatments for frozen shoulder. Exercises can help to improve range of motion, reduce pain, and improve function.
Here are some exercises that you can do to help with frozen shoulder:
Pendulum exercise
- Stand up straight and let your affected arm hang down by your side.
- Gently swing your arm back and forth in a small circle.
- Increase the size of the circle gradually as you feel more comfortable.
- Do 10-15 repetitions in each direction.
Cross-body reach
- Stand up straight with your feet shoulder-width apart.
- Reach your affected arm across your body and place your hand on your opposite shoulder.
- Gently pull your arm towards your chest.
- Hold for 15-30 seconds and then repeat on the other side.
- Do 2-3 sets of 10-15 repetitions on each side.
Towel stretch
- Stand up straight with your feet shoulder-width apart.
- Hold a towel behind your back with your affected arm.
- Gently pull the affected arm up and out to the side.
- Hold for 15-30 seconds and then repeat on the other side.
- Do 2-3 sets of 10-15 repetitions on each side.
Doorway stretch
- Stand in a doorway with your affected arm on the inside of the doorway and your forearm against the doorjamb.
- Lean forward until you feel a stretch in your shoulder joint.
- Hold for 15-30 seconds and then repeat on the other side.
- Do 2-3 sets of 10-15 repetitions on each side.
You can do these exercises once or twice a day. As you get stronger, you can gradually increase the number of repetitions and sets.
If you have any pain during these exercises, stop and consult with your doctor or physical therapist.
Other treatments
In addition to exercise, there are a number of other treatments that can be used for frozen shoulder, including:
- Pain medication: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help to reduce pain and inflammation.
- Corticosteroid injections: Corticosteroids are powerful anti-inflammatory medications that can be injected into the shoulder joint to reduce pain and inflammation.
- Physical therapy/Osteopathy: A physical therapist/osteopath can teach you specific exercises to help improve your range of motion and function. An osteopath can also assess other joints that may have adaptations due to changes in movement.
- Surgery: Surgery is rarely necessary for frozen shoulder. However, it may be an option if other treatments have failed.
If you have frozen shoulder, it is important to see a doctor/physical therapist/osteopath to develop a treatment plan that is right for you.
