Understanding Frozen Shoulder: Signs, Symptoms, and Physiotherapy Treatments
Frozen shoulder, or adhesive capsulitis, is a condition that causes pain, stiffness, and restriction in shoulder movement. It develops gradually, often going through stages that can last months to years, limiting your ability to perform daily tasks comfortably. Fortunately, physiotherapy offers several effective, non-surgical options to help manage pain, restore movement, and support recovery.
Here’s a look at what frozen shoulder is, the stages and symptoms to be aware of, and the physiotherapy approaches that can help at each stage of recovery.
What is Frozen Shoulder?
Frozen shoulder occurs when the capsule surrounding your shoulder joint thickens and tightens, restricting movement. This joint capsule normally provides a flexible but secure structure that allows the shoulder to move in various directions. When it becomes inflamed and contracts, it can severely restrict movement and create intense pain.
Frozen shoulder often affects people between the ages of 40 and 60 and may develop following an injury or surgery that limits shoulder movement. It typically progresses through three stages, each with specific symptoms and treatment goals.
Recognizing the Stages and Symptoms of Frozen Shoulder
Frozen shoulder usually progresses through three distinct phases:
Freezing Stage (Painful Stage): Pain builds gradually, and shoulder movement begins to decline.
Frozen Stage (Stiffness Stage): Pain may ease, but stiffness increases, and movement becomes more restricted.
Thawing Stage (Recovery Stage): Pain and stiffness start to subside, and shoulder mobility gradually returns.
Understanding the signs of each stage can help guide appropriate physiotherapy treatments and support the healing process.
Physiotherapy Treatment Options for Frozen Shoulder
Physiotherapy is essential in managing frozen shoulder, with treatments adapted to each stage of the condition to relieve pain, increase mobility, and restore strength. Here’s a breakdown of common treatments at each stage.
1. Freezing Stage Treatments (Pain Management and Gentle Mobility)
During the freezing stage, the focus is on managing pain while maintaining as much range of motion as possible.
Pain Relief Techniques
Heat Therapy: Applying heat to the shoulder before exercises can reduce pain and ease stiffness.
Ice Therapy: Ice application after activities helps relieve inflammation and soothe pain. Alternating between heat and ice can help manage symptoms.
Gentle Stretching Exercises
Pendulum Exercise: Stand and lean forward, allowing your affected arm to hang down. Gently swing it in small circles to alleviate pain and increase range of motion.
Table Slides: Slide your arm forward and back on a table within your pain-free range, helping to maintain flexibility.
Postural Adjustments and EducationMaintaining proper posture can reduce strain on the shoulder, and learning modifications for daily activities can help reduce pain triggers and support recovery.
2. Frozen Stage Treatments (Stiffness Management and Maintaining Mobility)
In the frozen stage, the focus shifts to preventing further stiffness and preserving the shoulder’s range of motion as pain lessens.
Range of Motion Exercises
Passive Range of Motion (PROM): Your physiotherapist may help guide your shoulder through movements, assisting with flexibility.
Assisted Stretches: Use a towel or cane to assist the affected arm in stretches, staying within comfortable movement limits.
External Rotation Stretch: Using a resistance band or a stick, gently push outward with the unaffected arm to stretch the shoulder gently.
Strengthening Exercises
During this stage, mild strengthening exercises can help maintain shoulder stability.
Isometric Exercises: These exercises involve tightening shoulder muscles without moving the joint, such as gently pushing against a wall.
Manual Therapy
Gentle joint mobilization techniques can improve circulation, ease stiffness, and support shoulder mobility.
3. Thawing Stage Treatments (Regaining Strength and Mobility)
In the thawing stage, treatment focuses on restoring full range of motion and rebuilding shoulder strength.
Progressive Stretching and Mobility Exercises
Cross-Body Stretch: Use the unaffected arm to bring the affected arm across your body, gently stretching the shoulder.
Overhead Stretch: Slowly raise the affected arm overhead with assistance, expanding your overhead mobility.
Strengthening Exercises with Resistance Bands
Resistance bands help build shoulder stability and strength without overloading the joint. Key exercises include:
Internal and External Rotations: Strengthen the rotator cuff muscles with slow, controlled movements.
Scapular Strengthening: Exercises that target the shoulder blade, like rows, help stabilize the shoulder.
Functional Training and Activity Modification
Gradual exercises that mimic daily movements, such as lifting and reaching, can help build confidence and ease in everyday activities.
Education on Preventing Recurrence
Adopting proper posture, ergonomic habits, and safe lifting techniques can help reduce the risk of recurrence.
Why Choose At-Home Physiotherapy for Frozen Shoulder?
Recovering from frozen shoulder takes patience, consistency, and a structured treatment plan. For those in the Mid Cornwall area, Physio@Home offers the convenience of personalized physiotherapy sessions directly in your home. With expert guidance, customized exercises, and hands-on support, at-home physiotherapy can make it easier to manage your symptoms, stay consistent with treatment, and improve recovery outcomes right from the comfort of your home.
If frozen shoulder symptoms are impacting your daily life, Physio@Home is here to support you every step of the way, helping you regain shoulder function and get back to the activities you enjoy.
Disclaimer: This post is intended for educational purposes only. Please consult a healthcare provider for an accurate diagnosis and a personalized treatment plan.
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