Frozen Shoulder: Understanding and Overcoming the Pain
If you’ve ever experienced pain and stiffness in your shoulder that makes simple movements like reaching up or behind your back difficult, you might be dealing with frozen shoulder, also known as adhesive capsulitis. As a massage therapist with years of experience at Legacy Therapeutics, I’ve seen many cases of this condition, and I can assure you that relief is possible through proper treatment and understanding.
In this post, I’ll break down what frozen shoulder is, its causes, symptoms, and practical steps you can take to manage and eventually overcome it. Whether you’re looking for relief or want to understand the condition better, this guide is for you. I’ll also share helpful tips on what to do before and after your treatment sessions at Legacy Therapeutics, along with lifestyle practices that can help you maintain long-term shoulder health.
What is Frozen Shoulder (Adhesive Capsulitis)?
Frozen shoulder is a condition that causes pain, stiffness, and limited movement in the shoulder joint. It occurs when the connective tissue around the shoulder joint becomes thickened, tight, and inflamed, restricting movement. This thickening creates a “frozen” feeling, making it challenging to perform everyday tasks, such as lifting objects, reaching overhead, or even dressing.
Frozen shoulder typically progresses in three stages:
- Freezing Phase: Pain begins to increase, and the shoulder gradually becomes stiffer.
- Frozen Phase: The pain may lessen, but stiffness persists, and range of motion is severely limited.
- Thawing Phase: Gradual improvement in movement occurs, though full recovery can take months.
What Causes Frozen Shoulder?
The exact cause of frozen shoulder isn’t always clear, but it often occurs after an injury or trauma that leads to limited shoulder movement. Some common causes and risk factors include:
- Previous Shoulder Injuries: Any shoulder injury, such as a sprain or fracture, can lead to reduced movement, which may trigger frozen shoulder.
- Medical Conditions: Diabetes, heart disease, and thyroid disorders are known to increase the risk of developing frozen shoulder.
- Immobility: Prolonged periods of shoulder immobility after surgery or injury can contribute to the development of frozen shoulder.
- Age and Gender: Frozen shoulder is most common in people between the ages of 40 and 60, and it tends to affect women more than men.
Managing Symptoms of Frozen Shoulder
The symptoms of frozen shoulder can vary, but they generally include pain (especially when reaching overhead or behind your back) and a significant reduction in the ability to move the shoulder. Managing these symptoms is key to improving your condition.
Here are a few ways to manage frozen shoulder:
- Massage Therapy: As a massage therapist, I believe that specialized massage techniques can help reduce pain and improve flexibility. At Legacy Therapeutics, I use a combination of soft tissue techniques, joint mobilization, and fascia manipulation to alleviate the stiffness associated with frozen shoulder.
- Gentle Stretching: While stretching is important, it’s crucial to do so under guidance to avoid aggravating the condition. A tailored stretching routine can improve the flexibility of your shoulder muscles and the connective tissue around the joint.
- Heat and Cold Therapy: Applying heat or cold to the shoulder can help reduce inflammation and soothe muscle tension. Heat is great for relaxing tight muscles, while cold therapy can reduce swelling and inflammation.
- Strengthening Exercises: Once the pain begins to subside, strengthening exercises should be introduced to rebuild the muscles around the shoulder and restore mobility. Light resistance training can improve joint function and reduce the risk of re-injury.
What to Do Before and After Treatment at Legacy Therapeutics
When you come in for treatment at Legacy Therapeutics, it’s important to be proactive about your recovery. Here’s how you can maximize the effectiveness of your treatment:
- Before Your Appointment:
- Let me know any details about your symptoms, medical history, and previous treatments you’ve tried.
- Avoid doing any strenuous activities or exercises right before the session to prevent aggravating your symptoms.
- After Your Appointment:
- Rest is important, but avoid long periods of immobility. Gentle movements are recommended to prevent your shoulder from stiffening again.
- Continue with any stretches or exercises that we have discussed during your session. This consistency will help accelerate healing.
- Follow any specific self-care techniques, such as using ice or heat, as prescribed to help manage pain and inflammation.
Additional Tips for Maintaining Shoulder Health and Preventing Re-injury
Once you’ve started feeling better and your shoulder has regained some mobility, it’s important to continue practices that support long-term health. Here are some tips to keep your shoulder healthy and prevent re-injury:
- Strength Conditioning: Regular strength training exercises for the shoulders and upper back help to maintain muscle tone and prevent further issues. Focus on exercises that promote joint stability and muscle endurance.
- Stretching and Mobility: Incorporating stretching into your daily routine helps to maintain flexibility in the shoulder joint. Activities like yoga or Pilates can also improve mobility and strength while promoting overall body balance.
- Posture Awareness: Poor posture is a major contributor to shoulder issues. Ensure that you’re sitting and standing with your shoulders aligned and avoid slouching, which can put added stress on the shoulder joint.
- Lifestyle Practices: Maintain an active lifestyle with balanced physical activities. Regular movement is essential for joint health, but make sure to avoid overloading your shoulder with heavy lifting or repetitive movements.
Why Legacy Therapeutics Can Help You Recover
At Legacy Therapeutics, we understand the complexities of frozen shoulder and other musculoskeletal conditions. With years of experience and a combination of evidence-based practices, we provide personalized treatment plans to help you recover faster and feel better. Whether it’s massage therapy, strength conditioning, or expert guidance, we’re here to support your journey back to health.
Call to Action: Book Your Appointment Today
If you’re struggling with frozen shoulder or experiencing symptoms of pain and stiffness, don’t wait for the condition to worsen. Reach out to us at Legacy Therapeutics and schedule a consultation today. We’re here to help you understand the root cause of your pain, provide effective treatment, and guide you toward long-term shoulder health.
References:
- “Frozen Shoulder: Causes, Symptoms, and Treatment” – American Academy of Orthopedic Surgeons (AAOS)
- “Adhesive Capsulitis (Frozen Shoulder)” – National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)
- “Rehabilitation of the Shoulder: A Practical Guide” – Joseph M. Mazzola, MD
