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The Do’s and Don’ts for Frozen Shoulder
Frozen shoulder medically known as adhesive capsulitis is a medical condition that leads to discomfort and restricts mobility in the shoulder joint. It typically develops gradually and may persist for several months to years. Although the exact cause is often uncertain, it can sometimes follow an injury or a long period of inactivity. The condition progresses through stages, beginning with discomfort and leading to increasing stiffness. This limitation in mobility can interfere with daily activities and reduce quality of life. Recognising the nature of frozen shoulder is important for understanding how it affects the body and the reasons behind its slow progression.
Stages of Frozen Shoulder
Frozen shoulder progresses through three distinct stages:
- Freezing Phase: Pain begins without an obvious cause and worsens over weeks, leading to limited motion.
- Frozen Phase: Pain may lessen, but stiffness becomes pronounced, making daily tasks challenging.
- Thawing Phase: Gradual improvement in movement occurs over months, often leading to full recovery.
Although the precise origin of a frozen shoulder is unknown, risk factors include diabetes, smoking, thyroid issues, and recent operations or traumas.
The Do’s for Frozen Shoulder
Consult Your Doctor Early
If you notice persistent shoulder pain or stiffness, seek medical advice promptly. An orthopaedic doctor can diagnose a frozen shoulder through physical exams and imaging tests. Early intervention often prevents complications.
- Use Heat Therapy
Applying mild heat to the affected shoulder can alleviate discomfort and improve mobility. Warm showers or heating pads are excellent options.
- Engage in Gentle Exercises
A foundation of frozen shoulder treatment is physical therapy. Start with gentle stretching exercises like pendulum swings or finger walks to regain range of motion without causing pain.
- Address Underlying Conditions
Conditions like diabetes or thyroid disorders can exacerbate frozen shoulder symptoms. Work with your doctor to manage these effectively.
The Don’ts for Frozen Shoulder
Avoid Forcing Movement
Trying to force your shoulder into motion can worsen the condition and potentially damage surrounding tissues like the rotator cuff. Always stay within your pain-free range during exercises.
- Don’t Overuse Painkillers
While over-the-counter medications may provide temporary relief, excessive use can harm your liver or kidneys. Always follow dose recommendations and ask your doctor about long-term pain management techniques.
- Skip Warm-Ups Before Exercises
Jumping straight into exercises without warming up can increase stiffness and discomfort. Use heat therapy beforehand to prepare your muscles for movement.
Treatment Options Beyond Do’s and Don’ts
If conservative measures fail, additional treatments like corticosteroid injections, physical therapy, or transcutaneous electrical nerve stimulation (TENS) may be recommended by your doctor. In rare cases, surgical interventions such as joint distension or manipulation might be necessary.
Conclusion
A frozen shoulder can test your patience, but with the right approach, recovery is achievable. Focus on gentle exercises, heat therapy, and addressing underlying health issues while avoiding harmful practices like forcing movement or overusing medications. Every frozen shoulder experience is different; talk to your doctor to customize a treatment strategy that suits you. With time and proper care, you’ll be able to reclaim your mobility and return to the activities you love!
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