Frozen Shoulder, also known as adhesive capsulitis, is a condition characterised by stiffness and pain in the shoulder joint. Over time, the shoulder becomes increasingly difficult to move, and daily activities such as dressing, reaching for objects, or even sleeping can become challenging. This condition typically develops gradually and progresses through three stages: the freezing stage, where pain and stiffness increase; the frozen stage, where pain may decrease but the shoulder remains stiff; and the thawing stage, where movement slowly improves.
What Causes Frozen Shoulder?
The exact cause of frozen shoulder isn’t fully understood, but it’s often linked to periods of immobilisation. This can occur after an injury, surgery, or due to a condition that requires keeping the arm still for a long time, such as a fractured arm or a stroke. Other common causes include inflammation, hormonal imbalances, and autoimmune diseases.
Certain groups are more at risk of developing frozen shoulder, particularly those between the ages of 40 and 60. Women are more commonly affected than men, and individuals with diabetes, thyroid disorders, or cardiovascular disease are also at higher risk.
How Frozen Shoulder Impacts Daily Life
Frozen shoulder can significantly impact a person’s quality of life. The pain and stiffness can make simple tasks, like reaching overhead or behind the back, extremely difficult. This loss of mobility can lead to frustration and anxiety, as well as interfere with sleep, making it hard to find a comfortable position. The condition can also make it challenging to maintain an active lifestyle, leading to a decrease in overall physical fitness and strength.
Self-Help Tips for Managing Frozen Shoulder
If you’re experiencing frozen shoulder, there are steps you can take to manage the symptoms and improve your condition:
Gentle Stretching: Regularly stretching the shoulder within its pain-free range can help maintain flexibility and prevent further stiffness. Avoid pushing through pain, as this can worsen the condition.
Heat Therapy: Applying a warm compress to the shoulder can help relax the muscles and increase blood flow, making it easier to perform gentle exercises.
Stay Active: While it’s important not to overdo it, keeping the rest of your body active can help maintain overall fitness and prevent the shoulder from becoming more immobilised.
Posture Awareness: Pay attention to your posture, especially if you’re sitting for long periods. Keeping your back straight and shoulders aligned can help reduce strain on the shoulder joint.
How Myotherapy Can Help
Myotherapy is an effective treatment option for managing frozen shoulder. Myotherapists take a holistic approach to treating this condition, focusing on reducing pain, improving mobility, and restoring function. Through a combination of techniques, Myotherapy can provide significant relief and support recovery.
Massage Therapy: Myotherapists use deep tissue massage to reduce muscle tension around the shoulder and improve circulation. This can help alleviate pain and stiffness, making it easier to move the shoulder.
Myofascial Release: This technique targets the tight connective tissue (fascia) around the shoulder, helping to release tension and improve range of motion.
Trigger Point Therapy: By targeting specific areas of tightness in the muscles, trigger point therapy can help relieve pain and reduce muscle spasms that contribute to frozen shoulder.
Stretching and Mobilisation: Myotherapists guide patients through gentle stretches and joint mobilisations to gradually improve flexibility and movement in the shoulder.
Exercise Prescription: A tailored exercise plan can help strengthen the muscles surrounding the shoulder, improve posture, and prevent the condition from worsening.
Preventing Frozen Shoulder
While it’s not always possible to prevent frozen shoulder, especially in individuals with predisposing factors, there are steps you can take to reduce your risk:
Stay Active: Regular exercise, especially for the shoulders and upper body, can help maintain joint flexibility and prevent stiffness.
Post-Surgery Care: If you’ve had surgery or an injury that requires immobilisation, work with a Myotherapist or physiotherapist to develop a safe and effective plan to gradually restore movement.
Manage Underlying Conditions: If you have a condition that increases your risk of frozen shoulder, such as diabetes or thyroid issues, work with your healthcare provider to manage it effectively.
Frozen shoulder is a challenging condition that can significantly impact daily life, but with the right approach, it’s possible to manage the symptoms and regain mobility. Myotherapy offers a comprehensive treatment plan that not only addresses the pain and stiffness associated with frozen shoulder but also helps prevent the condition from worsening. If you’re struggling with frozen shoulder, consider incorporating Myotherapy into your treatment plan to improve your quality of life and restore your shoulder function.
