Frozen shoulder
(or adhesive capsulitis)
What is frozen shoulder?
Frozen shoulder occurs when the capsule surrounding the shoulder joint becomes inflamed. Tightening and scarring of the capsule then occurs when results in shoulder pain and significant loss of shoulder flexibility.
Frozen shoulder occurs when the capsule surrounding the shoulder joint becomes inflamed. Tightening and scarring of the capsule then occurs when results in shoulder pain and significant loss of shoulder flexibility.
Frozen shoulder can be divided into 3 phases,
- The Painful Phase – Lasts 2-9 months. Pain occurs with most arm movements.
- The Freezing Phase – Lasts 4-12 months. Characterized by significant loss of movement. It's usually difficult to reach over head or behind the back. Pain may start to decrease quite a bit during phase 2.
- The Thawing Phase – Lasts 5-12 months. The shoulder randomly begins to 'loosen' up. Flexibility starts to return to normal.
Common Causes
There is no known cause of frozen shoulder! However; there are risk factors:
· Female
· Older than 40 years
· Diabetic
· History of specific trauma or surgery
· Stroke or heart attack
· Open heart surgery
· Hyperthyroidism
· Poor posture
Symptoms
Shoulder pain especially when trying to reach forwards, behind back or over head
Stiffness
Weakness
Pins and needles down the arm
Inability to lie on affected side when sleeping due to pain
Decreased shoulder movement especially:
- outward rotation (shown in picture below)
- reaching behind the back (i.e. to put on bra or belt loop)
- reaching over head (i.e. to wash/brush hair or put dishes away in cupboards)
Shoulder pain especially when trying to reach forwards, behind back or over head
Stiffness
Weakness
Pins and needles down the arm
Inability to lie on affected side when sleeping due to pain
Decreased shoulder movement especially:
- outward rotation (shown in picture below)
- reaching behind the back (i.e. to put on bra or belt loop)
- reaching over head (i.e. to wash/brush hair or put dishes away in cupboards)
Treatment
Frozen shoulder will get better on it’s own within 2 years but you can reduce this time to 6-9 months if you take the right steps:
STRETCH: (Twice daily)
Wall Walks: Face the wall and slowly walk your hand up the wall until you feel a stretch in your shoulder. Do not push into significant pain. Hold this position for 20 seconds. Repeat 5 times.
Do this exercise again facing side on to the wall. Again walk your hand up the wall until you feel a stretch and hold the position for 20 seconds. Repeat 5 times.
Frozen shoulder will get better on it’s own within 2 years but you can reduce this time to 6-9 months if you take the right steps:
STRETCH: (Twice daily)
Wall Walks: Face the wall and slowly walk your hand up the wall until you feel a stretch in your shoulder. Do not push into significant pain. Hold this position for 20 seconds. Repeat 5 times.
Do this exercise again facing side on to the wall. Again walk your hand up the wall until you feel a stretch and hold the position for 20 seconds. Repeat 5 times.
External Rotation Stretch: Hold your upper arm at your side and bend your elbow to 90 degrees. Place your hand against the wall and turn your body very gently away from the wall and your hand. Continue turning away until you feel a gentle stretch. Hold this position for 20 seconds. Repeat 5 times.
Ice Versus Heat:
- Ice your shoulder if your symptoms include burning pain or if there's any swelling.
- Use a hot pack/hot water bottle if your symptoms include stiffness.
Sleep: Avoid sleeping on your affected shoulder.
Rest: Avoid sports, heavy lifting and any repetitive upper body activities.
- Ice your shoulder if your symptoms include burning pain or if there's any swelling.
- Use a hot pack/hot water bottle if your symptoms include stiffness.
Sleep: Avoid sleeping on your affected shoulder.
Rest: Avoid sports, heavy lifting and any repetitive upper body activities.