Unlocking the Mystery of Frozen Shoulder: Symptoms, Treatment, and Prevention

Frozen Shoulder- also known as Adhesive Capsulitis, is a condition in which the person experiences significant pain, restriction and loss of function in the shoulder joint. On average, it can last in its various stages for around 1-3 years.

The three stages of Frozen Shoulder are freezing, frozen and thawing. These stages will overlap each other, and sufferers will experience varying degrees of pain, stiffness and limited range of motion as they go through all stages. Pain is usually worst in the freezing stage and stiffness is worst in the frozen stage. The thawing stage sees a gradual improvement of both pain and stiffness.

Cause and risk factors: The cause of frozen shoulder is not fully known but it is most commonly seen in people aged 40-60 and women make up 70% of cases. You may be at higher risk if you are diabetic, have thyroid issues or have recently been immobilised with a shoulder injury or surgery.

Treatment: Dry needling and gentle soft tissue techniques such as massage can be of great benefit to those with frozen shoulder. Your Myotherapist can also guide you through helpful exercises to improve your pain and range of motion. Frozen shoulder will take some time to resolve but with treatment and advice from your Myotherapist, you may be able to shorten the duration and live more comfortably. 

Incorporating regular heat therapy such as infrared sauna is a great way to ease pain and improve range, particularly in conjunction with myotherapy treatments. 

Exercises: Examples of common exercises prescribed to help with frozen shoulder are listed below. Please consult your Myotherapist before attempting any of these to ensure they are suitable for you.

• Pendulum swing (all directions, write alphabet)

• PNF abduction and flexion of the shoulder joint

• Supine arm arcs

• Shoulder mobility exercises using a stick to assist 

• Free weights can be added in as the shoulder starts to improve

Advice: Taking preventative measures when you start to notice any shoulder pain or stiffness, is paramount. 

Be sure to regularly move your shoulders within their full available range, incorporating rotation, abduction/adduction, flexion and extension. 

Self-massage and using a spikey ball consistently can really help with restoring movement and range to the shoulder joint.