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Dr. Ali Fizi​

Dr. Ali Fizi​

DC. IMD. DHS., Doctor of Chiropractic

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Frozen Shoulder

Frozen-Shoulder

Frozen Shoulder:

Frozen shoulder, also known as adhesive capsulitis, is a condition that causes pain and stiffness in the shoulder joint. It occurs when the capsule surrounding the shoulder joint becomes thickened and tight, limiting mobility and causing pain. The condition can develop gradually over time or be triggered by an injury or surgery, and it is most common in people over 40 years of age, as well as those with diabetes, thyroid disorders, or heart disease. The symptoms of a frozen shoulder include pain and stiffness in the shoulder joint that worsens over time and can make it difficult to perform everyday activities such as reaching, lifting, or carrying objects. Treatment may involve physical therapy, pain management, and in severe cases, surgery.

what causes a Frozen Shoulder?

The exact cause of frozen shoulder is not fully understood, but several factors may contribute to its development. These include:

  1. Inactivity or immobilization of the shoulder: Not using the shoulder joint for a prolonged period of time, such as after surgery, injury, or illness, can lead to the formation of scar tissue and thickening of the shoulder capsule, which can result in a frozen shoulder.
  2. Diabetes: People with diabetes are at a higher risk of developing a frozen shoulder, possibly due to changes in the connective tissue or blood flow to the shoulder joint.
  3. Thyroid disorders: Abnormal thyroid function can cause changes in the connective tissue and fluid balance in the body, which may contribute to a frozen shoulder.
  4. Other medical conditions: Certain medical conditions such as heart disease, Parkinson’s disease, and stroke may increase the risk of developing a frozen shoulder.
  5. Age and gender: Frozen shoulder is more common in people over the age of 40 and in women.
  6. Genetics:Some studies suggest that genetics may play a role in the development of frozen shoulders, as it may be more common in certain families.

It’s important to note that while these factors may contribute to the development of a frozen shoulder, the condition can also occur without any known cause.

What are the different stages of a Frozen Shoulder?

Frozen shoulder typically progresses through three stages, each with different symptoms and characteristics. These stages can last for several months to a few years, and the duration and severity of each stage can vary from person to person. The three stages of a frozen shoulder are:

  1. Freezing stage:In this stage, which can last 2-9 months, the shoulder becomes increasingly painful and stiff. Pain may be present at rest, and any movement of the shoulder joint can be very painful. As the shoulder stiffens, it becomes more difficult to perform even simple tasks such as reaching for an object.
  2. Frozen stage:In this stage, which can last 4-12 months, the pain may begin to subside, but the shoulder remains stiff and movement is severely limited. The shoulder capsule has become thickened and tight, and the surrounding tissues may also become contracted. Daily activities may still be difficult to perform.
  3. Thawing stage:In this stage, which can last 6 months to 2 years, the shoulder begins to regain some mobility and strength. Pain may gradually decrease, and the range of motion slowly improves. It’s important to continue with exercises and physical therapy during this stage to help restore the full function of the shoulder.

It’s important to note that not everyone with a frozen shoulder will progress through these stages in the same way or at the same rate. Some individuals may skip certain stages, while others may experience prolonged periods of pain and stiffness. Treatment for frozen shoulder may vary depending on the stage of the condition and may include physical therapy, pain management, and in severe cases, surgery.

What are the Top 10 Stretches for a Frozen Shoulder Condition?

Stretching can be a helpful way to relieve pain and improve mobility in individuals with frozen shoulders. However, it’s important to work with a healthcare professional to develop a safe and effective stretching program tailored to your individual needs. Here are ten stretches that may be helpful for individuals with frozen shoulders:

  1. Pendulum stretch: Stand with your unaffected arm resting on a table or chair. Lean forward and let your affected arm hang down. Gently swing your arm in small circles, first clockwise and then counterclockwise.
  2. Cross-body stretch:Hold your affected arm with your other hand and gently pull it across your body, keeping your elbow straight. Hold the stretch for 15-30 seconds and repeat on the other side.
  3. Towel stretch: Hold a towel behind your back with both hands and use your unaffected arm to pull the towel up towards your shoulder blades. Hold the stretch for 15-30 seconds and repeat on the other side.
  4. Wall walk:Stand facing a wall with your fingers touching the wall at waist level. Slowly walk your fingers up the wall as high as you can reach, then slowly walk them back down.
  5. Sleeper stretch: Lie on your unaffected side with your affected arm extended in front of you. Gently bring your affected arm across your body and use your other hand to push it down towards the bed. Hold the stretch for 15-30 seconds and repeat on the other side.
  6. Doorway stretch:Stand in a doorway with your affected arm out to the side at shoulder height. Place your hand on the door frame and gently lean forward, stretching your shoulder. Hold the stretch for 15-30 seconds and repeat on the other side.
  7. Finger walk: Lie on your back with your affected arm extended above your head. Use your other hand to gently walk your fingers up your arm, stretching your shoulder. Hold the stretch for 15-30 seconds and repeat on the other side.
  8. Internal rotation stretch:Lie on your unaffected side with your affected arm resting on a pillow. Bend your elbow to a 90-degree angle and use your other hand to gently push your forearm towards your body, stretching your shoulder. Hold the stretch for 15-30 seconds and repeat on the other side.
  9. External rotation stretch:Lie on your unaffected side with your affected arm resting on a pillow. Bend your elbow to a 90-degree angle and use your other hand to gently push your forearm away from your body, stretching your shoulder. Hold the stretch for 15-30 seconds and repeat on the other side.
  10. Arm circles: Stand with your feet shoulder-width apart and your arms at your sides. Slowly circle your arms forward, then backward, keeping your arms straight.

Remember to start with gentle movements and progress gradually as tolerated. Consult with a healthcare professional before beginning any stretching program, especially if you have a pre-existing condition or injury.

 Top 10 Exercises for a Frozen Shoulder Condition:

While exercising can be beneficial for improving mobility and reducing shoulder pain, it’s important to work with a healthcare professional to develop a safe and effective exercise program tailored to your individual needs.

Here are ten exercises that may help improve shoulder mobility in individuals with frozen shoulders:

  1. Pendulum exercises:Stand with your unaffected arm resting on a table or chair. Lean forward and let your affected arm hang down. Gently swing your arm in small circles, first clockwise and then counter-clockwise.
  2. Shoulder circles:Stand with your feet shoulder-width apart and your arms at your sides. Slowly lift your shoulders up, then back, down, and forward in a circular motion.
  3. Wall crawl:Stand facing a wall with your fingertips touching the wall at waist level. Slowly crawl your fingers up the wall as high as you can reach, then slowly crawl them back down.
  4. Shoulder blade squeeze:Sit or stand with your arms at your sides. Squeeze your shoulder blades together as if you were trying to hold a pencil between them.
  5. Shoulder shrugs:Stand with your feet shoulder-width apart and your arms at your sides. Lift your shoulders up towards your ears, hold for a few seconds, then release.
  6. External rotation:Lie on your unaffected side with your affected arm resting on a pillow. Bend your elbow to a 90-degree angle and keep your elbow against your side. Slowly rotate your arm outward, keeping your elbow against your side.
  7. Internal rotation:Lie on your unaffected side with your affected arm resting on a pillow. Bend your elbow to a 90-degree angle and keep your elbow against your side. Slowly rotate your arm inward, keeping your elbow against your side.
  8. Shoulder extension:Stand facing a wall with your arms at shoulder height and your palms on the wall. Slowly lean forward, keeping your arms straight, until you feel a stretch in your shoulders.
  9. Shoulder flexion:Stand facing a wall with your arms at your sides. Slowly lift your arms straight up in front of you as high as you can reach.
  10. Arm circles:Stand with your feet shoulder-width apart and your arms at your sides. Slowly circle your arms forward, then backward, keeping your arms straight.

Remember to start with gentle movements and progress gradually as tolerated. Consult with a healthcare professional before beginning any exercise program, especially if you have a pre-existing condition or injury.

How to prevent a Frozen Shoulder to not to recurring?

Once a person has experienced a frozen shoulder, they may be at risk of developing it again in the future. However, several things can be done to help prevent a frozen shoulder from recurring:

  1. Maintain good posture:Poor posture can put stress on the shoulders and increase the risk of injury. Maintaining good posture can help reduce this risk.
  2. Exercise regularly: Regular exercise, especially exercises that target the shoulder joint, can help improve shoulder strength and flexibility, reducing the risk of injury.
  3. Stretch regularly: Regular stretching can help improve the range of motion in the shoulder joint, reducing the risk of stiffness and a frozen shoulder.
  4. Avoid repetitive shoulder movements: Repetitive movements that strain the shoulder joint can increase the risk of injury and a frozen shoulder. Avoiding these movements or taking frequent breaks can help reduce this risk.
  5. Seek prompt treatment for injuries: Prompt treatment of shoulder injuries can help prevent complications such as a frozen shoulder from developing.
  6. Manage underlying medical conditions: Certain medical conditions such as diabetes or thyroid disorders can increase the risk of a frozen shoulder. Managing these conditions can help reduce this risk.
  7. Maintain a healthy lifestyle: Maintaining a healthy diet and getting enough rest and sleep can help reduce the risk of injury and promote overall shoulder health.

It’s important for our patients who have experienced frozen shoulders in the past to work closely with their healthcare provider at the igood Health Centre to develop a personalized plan for preventing recurrence. By taking proactive steps to maintain shoulder health, individuals can reduce their risk of developing frozen shoulders again in the future.

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Personal injury

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