What to do if I have a frozen shoulder?

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Among those who have frozen shoulder, the limited mobility and shoulder pain can be exasperating. Performing daily tasks such as bathing and dressing can be difficult. The condition might develop without any known cause. Oftentimes, there is no injury at all and there are no specific tests to check for frozen shoulder. The indicative symptom that an individual has the condition is painful, limited range of motion in the affected shoulder joint.

If an individual is diagnosed with frozen shoulder, consulting a physical therapist is required to help restore the normal functionality of the arm. The therapist can effectively manage the pain and provide suitable tactics to help the individual start using the arm normally again.

Considerations in managing frozen shoulder

Do not use a sling

If shoulder pain is present, many are tempted to use a sling to keep the arm free from pain. It is important to note that using a sling is not suitable since this will only limit the range of motion in the joint.

In case a sling is used due to surgery, a doctor should be consulted before removal but generally, a sling should not be used if an individual has frozen shoulder.

Use the affected arm

Frozen shoulder
Among those who have frozen shoulder, using the affected arm can trigger pain.

Among those who have frozen shoulder, using the affected arm can trigger pain. Reaching up, out to the sides or behind the back can be hard and most want to stop using the arm.

On the other hand, the pain is usually momentary. If the individual stops using the arm, the pain eventually subsides within minutes. If needed, you can calm the symptoms by applying an ice pack.

Remember that using the affected arm early can help restore its normal range of motion. The pain will only last for a few minutes when the arm is allowed to rest after use. Limiting the use of the arm can lead to worsening of the condition.

Range of motion

The ideal treatment for frozen shoulder is to engage on ROM exercises. A physical therapist can recommend suitable exercise for both active and passive ROM for the shoulder joint.

Erratic movement in the shoulder blade typically occurs if an individual has frozen shoulder. Engaging in exercises that focuses on shoulder blade stability can help restore control over the shoulder blade.

Strengthening of the rotator cuff

The rotator cuff is a group comprised of 4 muscles that surround and provide support to the shoulder joint. If an individual has frozen shoulder, he/she is not likely to move the joint properly.

By strengthening the rotator cuff muscles, it improves how the shoulder moves. Once the muscles are strong, they can effectively support the joint and enable it to move correctly through its full range of motion. In most cases, it starts with simple active range of motion exercises and later on progress to the advanced exercises that involves the use of a resistance band.

Working on scapular mobility

Due to the complex nature of the shoulder, the scapula is also affected. The joint is comprised of the shoulder blade, gleno-humeral joint and the collar bone. If an individual has frozen shoulder, there is excessive movement of the shoulder blade or scapula when lifting the arm upward or outwards to the sides.

An important factor in the rehabilitation process is restoring normal motion in the scapula with the help of scapular stabilization exercises. These exercises are aimed on strengthening the muscles supporting the scapula and improve how the shoulder blade moves.

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