Did you ever wake up with a frozen shoulder? We all have been there and we may as well agree that it is an inconvenience. It can affect your physical activities, disrupt your focus and affect your personal and professional life. 

Frozen shoulder, also called adhesive capsulitis, is a condition that limits the normal range of mobility of your shoulder. It can be caused by an injury (such as a fracture), certain medical conditions (such as heart disease, thyroid disease, diabetes, and Parkinson’s disease), surgery, or inflammation of the soft tissues. Frozen shoulders can be extremely painful, making everyday tasks like dressing and bathing impossible.

A frozen shoulder develops gradually in three phases and can take quite some time to heal.  The syndrome is characterised by severe pain and stiffness in the shoulder especially while rotating the arm above shoulder level, and while resting. Most often, one shoulder will have a dull or achy pain. The shoulder muscles that encircle the upper part of your arm may also hurt. Your upper arm could have the same sensation. The pain may affect sleep as the pain usually gets worse at night. If left untreated, the pain can last for several months and come on gradually, gets worse, and then eventually disappears.

Tips to cure frozen shoulder quickly

Unfortunately, there’s no quick fix for frozen shoulders. But you might be able to reduce some symptoms associated with frozen shoulder with methods like:

Compression packs:

You can reduce discomfort and swelling in your shoulder by applying heat or cold compression packs. While cold compresses limit blood flow and lessen pain and swelling, warm compresses enhance blood flow to the inflammatory area. You are free to switch between the two. Use a heating pad or reheat a damp cloth in the microwave to compress heat. Three times a day, for up to twenty minutes, apply to your shoulder. Use a cloth to encase an ice pack or bag of frozen veggies for cold compression. Every two to four hours, for no more than twenty minutes at a time, apply it to your shoulder. Apply heat for fifteen to twenty minutes if you’re switching between the two. Apply ice a few hours later.

Gentle exercises:

Gentle stretching exercises can help prevent and treat frozen shoulders by increasing shoulder mobility. Make sure to avoid movements that cause you pain. Only move your shoulder gently. Warm up your shoulder before you begin. Take a warm bath or shower or use a damp towel heated in the microwave or a heating pad before exercising. Start out slowly and progressively increase the exercises’ duration and intensity. It is advisable to see your physician prior to beginning any frozen shoulder workouts to make sure you’re doing them correctly. Furthermore, pay attention to your body’s signals and quit if you experience any pain. These exercises can assist in restoring range of motion and improve your shoulder’s strength.

Pay attention to your sleeping position and posture

Individuals who have frozen shoulders are susceptible to having less restful sleep. This is particularly true during the most painful phase, known as the freezing stage, which is the first stage. However, obtaining adequate sleep lowers inflammation and speeds up healing.

You can place a pillow beneath your afflicted arm and place your hand on your tummy to ensure comfort while you sleep. Make sure not to sleep on the injured shoulder if you often sleep on your side. In a similar manner, lay your afflicted arm over your chest on a cushion as though giving it a hug.

Whether you are sitting or standing, pay attention to your posture. Retain a straight posture and refrain from slumping.

Do not skip physiotherapy

Physiotherapy is the cornerstone of treatment. Make sure you attend all physical therapy sessions to regain shoulder movement. Your physiotherapist will determine how many sessions you require.

Physiotherapist treatments consist of:

  • Stretching routines
  • Strength training
  • Posture correction and
  • Pain management

Some beneficial exercises are as follows:

  • Tracing the wall with the fingers
  • Pulling one arm across the chest with one hand while bringing the other forward
  • Using a broomstick or cane to rotate the arm
  • Pulling the arm behind the back

Closing thoughts: Exercising caution

Although maintaining your shoulder’s range of motion is essential for healing and recuperation, you should still avoid tugging, jerking, or jarring motions. Your muscles will be further strained by these motions, which will further exacerbate the discomfort.

Your arm’s tendons will have to work harder if you keep moving your shoulder in unpleasant ways, which could lead to tendonitis. These include, for instance, taking your dog for a walk or participating in contact sports without your doctor’s permission. It could take some time for a frozen shoulder to heal, so don’t push yourself.

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