A frozen shoulder, also known as adhesive capsulitis, is a painful and restrictive condition that affects the shoulder joint. This condition is common among people aged 40 to 60 and can arise without any clear cause. Scientific studies show that it occurs more frequently in women than men and in individuals with conditions such as diabetes. At Physicum, we understand how uncomfortable and limiting a frozen shoulder can be, and we offer specialized treatments and exercises to help you recover.
What is a frozen shoulder?
A frozen shoulder develops when the capsule surrounding the shoulder joint thickens and tightens, reducing the joint's range of motion. The condition progresses through three stages:
1. Freezing stage: This is the initial stage where shoulder pain increases, especially at night. The shoulder's range of motion begins to decrease. Research shows that this stage can last from 2 to 9 months.
2. Frozen stage: In this stage, pain gradually subsides, but shoulder stiffness increases. Movements become increasingly limited, making daily activities difficult. This stage can last from 4 to 12 months.
3. Thawing stage: During this stage, the range of motion slowly begins to return. Pain continues to decrease, but stiffness may persist for some time. Studies suggest that full recovery can take an additional 12 to 24 months.
Recovering from a frozen shoulder
Recovering from a frozen shoulder can take months to years, depending on the severity and treatment method. A study published in The Journal of Bone and Joint Surgery suggests that patients with frozen shoulders can benefit from a combination of physical therapy, mobilization, and exercise therapy. At Physicum, we focus on accelerating this recovery process through a combination of physical therapy, targeted exercises, and strength training. Our approach is designed to reduce pain, restore mobility, and improve overall shoulder function.
Physiotherapy
Physiotherapy plays a crucial role in the recovery of a frozen shoulder. Our specialized physiotherapists at Physicum help you with specific mobilization and stretching techniques to reduce stiffness in the shoulder capsule and improve range of motion. According to research published in the British Journal of Sports Medicine, physical therapy can help reduce pain and improve shoulder function. Regular sessions with a physiotherapist can also help alleviate pain and speed up recovery.
Targeted excercises
In addition to physical therapy, there are specific exercises you can do to improve your shoulder mobility. Here are some scientifically backed exercises you can do at home:
- Pendulum exercise: This exercise helps gently mobilize the shoulder without adding extra strain. Research shows that this exercise is effective in improving shoulder mobility in the early stages of a frozen shoulder.
- Table slides: This simple movement helps stretch the shoulder capsule, which is essential for recovery. Scientific evidence supports the use of such stretching exercises to increase range of motion.
- Finger-wall climbing: This exercise focuses on increasing shoulder range of motion. A study in Physical Therapy has shown that regularly performing this exercise can contribute to faster improvement in shoulder mobility.
Strength training for a frozen shoulder
Strength training can be an essential component in recovering from a frozen shoulder. At Physicum, we believe in the importance of safe and effective training, especially during injury recovery. Research published in Clinical Rehabilitation suggests that progressive strength training can help restore muscle strength and shoulder function without worsening the pain.
Most of our personal trainers are also physiotherapists or work closely together, to develop a customized training program for you. We focus on exercises that improve shoulder strength without aggravating the injury. This may include:
- Isometric shoulder exercises: These exercises help strengthen the muscles without moving the shoulder. Scientific research has shown that isometric exercises can effectively improve muscle strength without adding stress to the joint.
- External and internal rotation with elastic band: These exercises use an elastic band to strengthen the rotator cuff, the muscle group responsible for shoulder stability. Studies indicate that these exercises significantly improve shoulder stability and strength.
Tips for recovery and rehabilitation
In addition to physical therapy and strength training, there are other steps you can take to facilitate the recovery process from a frozen shoulder:
- Patience: Recovery from a frozen shoulder can be slow. It is important to be patient and adhere to the rehabilitation plan set by your physiotherapist.
- Heat therapy: Applying heat to the shoulder can help relieve pain and reduce stiffness. A study published in Pain Research and Management suggests that heat treatments can be effective in reducing pain and stiffness.
- Regular exercise: Consistency is key to recovery. Perform the recommended exercises daily to improve your shoulder’s range of motion.
-Ergonomic adjustments: Modify your work and home environment to reduce stress on your shoulder. This may involve using ergonomic pillows or adjusting your workspace. Do you have a sedentary job? Try and move a bit more during the day to optimize your health.
How Physicum can help you
At Physicum, we understand how important it is to recover quickly and safely from a frozen shoulder. Our integrated approach of physical therapy, targeted exercises, and strength training ensures that you can recover in the most effective way possible. Our experienced physiotherapists and personal trainers work together to create a personalized recovery and training program for you. Whether you are in the early stages of a frozen shoulder or already in recovery, we are here to guide you to full recovery. Curious how we can help you? Just fill in our match test and find out!
Conclusion
A frozen shoulder can be a frustrating and prolonged injury, but with the right guidance and treatment, recovery is definitely possible. At Physicum, we specialize in helping clients with shoulder problems and offer an integrated approach that combines physical therapy, targeted exercises, and strength training. Get in contact with us for an introduction and discover how we can help you live pain-free and with full mobility again.
Sources
- The Journal of Bone and Joint Surgery (2009): Frozen Shoulder: Diagnosis and Management
- Pain Research and Management (2013): Thermal therapies in the management of musculoskeletal pain
- Physical Therapy (2011): Rehabilitation techniques for shoulder adhesive capsulitis
- Pain Medicine (2015): Prevalence and risk factors of frozen shoulder in patients with diabetes
- The Lancet (2009): Pathophysiology and management of frozen shoulder
