Shoulder joint stiffness, discomfort, and restricted range of motion are the hallmarks of adhesive capsulitis, sometimes referred to as frozen shoulder. Freezing, freezing, and thawing are the three stages into which the state is usually separated.

The stages of adhesive capsulitis and important information are broken down as follows:

Stages of Adhesive Capsulitis

Freezing (Inflammatory) Stage:

• Duration: Typically lasts 6 weeks to 9 months.
• Symptoms: Pain in the shoulder, particularly at night, and progressive stiffness. The range of motion begins to decrease.
• Cause: Inflammation of the shoulder capsule (the connective tissue surrounding the shoulder joint).

Frozen (Adhesion) Stage:

• Duration: Lasts 4 to 6 months.
• Symptoms: Stiffness becomes more pronounced, and there is severe limitation in
• movement. Pain might decrease but is replaced by significant immobility.

Thawing (Recovery) Stage:

• Duration: Typically lasts 6 months to 2 years.
• Symptoms: Gradual improvement in the shoulder’s range of motion and reduction in pain.
• The capsule of the shoulder begins to loosen and heal.

Causes of frozen shoulder

• Unknown (Idiopathic) Causes
• Diabetes Mellitus
• Thyroid Disorders
• Shoulder Injury or Surgery
• Prolonged Immobilization
• Inflammatory Conditions
• Genetic Factors

Symptoms of frozen shoulder

Common Symptoms Across Stages:

• Pain: Often felt in the outer shoulder and upper arm, particularly when moving the shoulder.
• Limited Range of Motion: A marked reduction in the ability to move the shoulder, especially when lifting, reaching, or rotating the arm.
• Difficulty with Daily Activities: Common tasks like dressing, reaching for items on high shelves, or driving may become challenging due to restricted shoulder movement.
• Night Pain: Pain that disrupts sleep, especially when lying on the affected shoulder.

Risk Factors

• Age: Adults between the ages of 40 and 60 are most likely to get frozen shoulder.
• Sex: Compared to men, women are more likely to have frozen shoulder.
• Shoulder injury: You are more likely to get frozen shoulder if you have recently had shoulder surgery, a rotator cuff tear, or a broken arm.
• Conditions and diseases: Individuals who have diabetes, certain thyroid disorders, heart illness, Parkinson’s disease, or have experienced a stroke may be at a higher risk of developing frozen shoulder.
• Immobility: The risk of having frozen shoulder increases if you are unable to move your shoulder while healing from an injury or surgery.
• Hormonal changes: Your chance of experiencing frozen shoulder may rise if your hormones alter, as they may after menopause

Remedy

PHYSICAL THERAPY

The main treatment for frozen shoulder is physical therapy, which includes stretching and strengthening exercises. To increase the shoulder joint’s range of motion, a physical therapist can lead you through some easy stretching exercises. In addition to supporting the joint and preventing more stiffness, strengthening the shoulder muscles can aid.

In more severe situations, a physical therapist may employ joint mobilisation treatments, which entail manipulating the shoulder joint gently in order to increase mobility and lessen stiffness.

MEDICATIONS

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs): Ibuprofen and naproxen are examples of over-the-counter drugs that can help reduce pain and inflammation.

Corticosteroid Injections: In certain situations, particularly in the early stages when inflammation is more noticeable, a corticosteroid injection into the shoulder joint might lessen discomfort and inflammation. This may offer short-term respite and enhance physical therapy’s efficacy.

Topical Pain Relievers: To ease shoulder pain and discomfort, apply creams or patches that contain menthol or capsaicin.

How Senocare can help in frozen shoulder

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Best physiotherapy exercises for frozen shoulder you can do at home

Exercises used in physical therapy are crucial to the healing process for adhesive capsulitis, or frozen shoulder. They aid in strengthening the muscles that surround the joint, reducing stiffness, and increasing shoulder mobility. Exercises performed at home can be highly beneficial, particularly if done gradually and consistently. The top at-home physiotherapy exercises for frozen shoulder are listed below.

Pendulum Swing

Goal: To gently loosen up the shoulder and reduce stiffness.

How to do it:

• Stand and lean forward slightly, supporting your unaffected arm on a sturdy surface like a table or chair.
• Let your affected arm dangle freely.
• Gently swing your arm in small circles (clockwise and counterclockwise) for about 30 seconds in each direction.
• Gradually increase the size of the circles as you feel more comfortable.

Frequency: 2-3 sets of 30 seconds per direction.

Towel Stretch

Goal: To improve shoulder range of motion, particularly external rotation.

How to do it:

• Take a towel and hold it behind your back with both hands—one hand reaching over your shoulder and the other reaching behind your back.
• Gently pull the towel upward with the unaffected hand, stretching the affected shoulder.
• Hold the stretch for 20-30 seconds, feeling a mild stretch but no pain.
• Repeat 2-3 times, gradually increasing the stretch as tolerated.

Frequency: 2-3 times a day.

Finger Walk

Goal: To improve shoulder flexion and abduction (lifting the arm forward and to the side).

How to do it:

• Stand facing a wall, about an arm’s length away.
• Place the fingers of your affected hand on the wall at waist level.
• Slowly “walk” your fingers up the wall by raising your arm as high as you can (without pain).
• Hold the position at the highest point for 5-10 seconds, then walk your fingers back down.
• Repeat 10-15 times, gradually increasing the height as mobility improves.

Frequency: 2-3 sets per day.

Cross-Body Stretch

Goal: To improve shoulder flexibility and stretch the posterior (back) of the shoulder.

How to do it:

• Sit or stand up straight.
• Use your unaffected hand to pull the affected arm across your chest toward the opposite shoulder.
• Hold the stretch for 20-30 seconds, feeling a gentle pull in the back of the shoulder.

Repeat 2-3 times.

Frequency: 2-3 sets per day.

Wall Climb

Goal: To gradually improve the range of motion and mobility of the shoulder joint.

How to do it:

• Stand facing a wall, about an arm’s length away.
• Place your fingertips of the affected hand on the wall at waist height.
• Slowly “climb” the wall by walking your fingers up as high as you can without pain.
• Hold at the highest point for 5-10 seconds, then walk the fingers back down.
• Repeat the movement 10-15 times, gradually increasing your range as you improve.

Frequency: 2-3 sets per day.

External Rotation with a Resistance Band

Goal: To strengthen the rotator cuff muscles and improve shoulder stability.

How to do it:

• Secure a resistance band to a door handle or other stable surface.
• Hold the band with your affected arm and bend your elbow to 90 degrees, keeping your elbow close to your body.
• Slowly rotate your forearm outward away from your body, keeping the elbow fixed at your side.
• Hold for 3-5 seconds at the end of the movement, then slowly return to the starting position.
• Repeat 10-15 times.

Frequency: 2-3 sets per day.

Internal Rotation with a Resistance Band

Goal: To strengthen the rotator cuff muscles, focusing on internal rotation.

How to do it:

• Secure a resistance band to a door handle or stable surface.
• Hold the band with your affected hand and bend your elbow to 90 degrees, keeping the elbow close to your body.
• Slowly pull the band across your body, rotating your arm inward.
• Hold for 3-5 seconds at the end of the movement, then slowly return to the starting position.
• Repeat 10-15 times.

Frequency: 2-3 sets per day.

Doorway Stretch

Goal: To stretch the front of the shoulder and improve internal rotation.

How to do it:

• Stand in a doorway and place your arms on the doorframe at shoulder height, elbows bent at 90 degrees.
• Step forward with one foot, gently stretching the chest and shoulders.
• Hold for 20-30 seconds, feeling a stretch in the front of the shoulder.
• Repeat 2-3 times.

Frequency: 2-3 sets per day.

Arm Elevation (Supine or Lying Down)

Goal: To gently stretch the shoulder and improve range of motion.

How to do it:

• Lie on your back on a flat surface.
• Use a stick, broomstick, or a similar object to assist in gently lifting your affected arm above your head.
• Slowly raise your arm as high as you can tolerate, keeping the elbow straight, and hold for 5-10 seconds.
• Lower the arm slowly and repeat the exercise 10-15 times.

Frequency: 2-3 sets per day.

Scapular Stabilization Exercises

Goal: To strengthen the muscles around the shoulder blade (scapula), which can help improve shoulder mechanics and reduce pain.

How to do it:

• Sit or stand with good posture.
• Squeeze your shoulder blades together as if trying to hold a pencil between them.
• Hold for 5 seconds, then relax.
• Repeat 10-15 times.

Frequency: 2-3 sets per day.