#7Things You Need To Do If You Have A Frozen #Shoulder.
Frozen shoulder is a common problem that is characterised by #pain and stiffness in the shoulder joint. It can make simple things like reaching for something or carrying a handbag extremely difficult. If you’re suffering from a frozen shoulder, here’s what you #need to do.
A doctor can distinguish between what is called a primary and a secondary frozen shoulder. If you have a secondary frozen shoulder it means that there is another reason why the shoulder is stiff and painful. Often, these reasons can be treated and cured, and the shoulder recovers faster. For diagnostics, a good clinical examination together with an ultrasound of the shoulder is the norm, but sometimes an MRI is required.
2. Know the stages.
If it’s a primary frozen shoulder, these are the stages of the disease: freezing – frozen – thawing. Pain is predominant in the first stage, and stiffness is predominant in the second stage. Frozen shoulder is a self-limiting disease, which means that it appears out of the blue and disappears on its own. However, the time period between freezing and thawing can range from 3 months to 2 years.
3. Get the injection on time.
Ask your doctor for an injection in the first phase, when the pain is predominant. An injection into the joint can really improve the pain. Afterwards, it is not so effective.
4. Use your other joints.
You can improve your mobility significantly by using the other joints around the shoulder, especially the shoulder girdle and the thoracic spine. A fixed thoracic spine that is stuck in a stooping position reduces the shoulder range a lot. Good manual physiotherapy and sports physiotherapy can help you improve your range.
5. Improve the range of your shoulder joint.
Although you will not regain full mobility until the end of the thawing phase, you can improve your range a little, especially when it comes to movements that are important to your daily life, like reaching behind your neck or your back. Again, manual physiotherapy can help a lot with this. At the same time, working the joint a lot doesn’t help either.
6. Exercise even after it has improved.
Once you have improved (with or without manual physiotherapy) you need to do a few stretching and strengthening exercises to keep the mobility.
7. Be patient.
The shoulder always thaws, but you need to accept the limitations it places on you for some time. You also need to find the fine balance between gradually improving mobility and fighting too hard against it.
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