Frozen Shoulder (Adhesive Capsulitis) : Causes, Symptoms, & Treatments

Introduction | What it is? | Symptoms | 3 stages | Effective Treatment | Natural Remedies |Conclusion

Do you ever wake up in the middle of the night with sharp shoulder pain that just won't go away? Or maybe you've noticed your arm doesn't move as freely as it once did, making simple tasks like getting dressed feel nearly impossible. If any of this sounds familiar, you may be one of the millions worldwide dealing with a frozen shoulder.

Miduty have had clients who had complained about severe pain in their shoulders that seemed to worsen with the slightest movement. They were unable to raise their arms above their heads or put on garments without terrible discomfort. They frequently complained of shoulder discomfort, making it difficult for them to sleep soundly at night. However, with the appropriate therapy, they were able to regain full use of their shoulder joint and return to normal activities.

Although having a frozen shoulder may deter you from exercising or participating in your favorite hobbies, bear in mind that sedentary lifestyles and arm immobilization are two of the leading causes of frozen shoulders.

People with certain medical conditions, such as diabetes, hyperthyroidism, or Parkinson's disease, are more susceptible to develop a frozen shoulder due to elevated inflammation levels.

In this blog, everything you need to know about frozen shoulder, from its causes and symptoms to the numerous treatment options available, is mentioned.

So, let us get started!

What is a Frozen Shoulder?

Frozen shoulder, also known as adhesive capsulitis, is a frustrating and painful condition that can severely limit the movement of your shoulder. It often develops gradually, leaving you feeling helpless as your shoulder becomes stiffer and your range of motion declines. As the condition worsens, even daily activities like brushing your hair or reaching for something on a shelf can become excruciatingly difficult.

The good news? With proper frozen shoulder treatment and a better understanding of the condition, recovery is entirely possible.

What are the Symptoms and Causes of a Frozen Shoulder?

Frozen shoulder typically affects people between the ages of 40 and 60, and it is more common in women than men. This condition occurs when the connective tissue around the shoulder joint (known as the shoulder capsule) thickens and tightens, restricting movement.

The causes of frozen shoulders aren't always clear, but certain factors increase your risk. For example, if you've recently had shoulder surgery or an arm fracture, keeping the shoulder immobilized for long periods can trigger the onset of a frozen shoulder. In addition, individuals with medical conditions like diabetes, thyroid disorders, or Parkinson's disease are more likely to experience this condition due to higher levels of inflammation in the body.

The symptoms of a frozen shoulder often start slowly and progress over time. Early on, you may notice mild pain and stiffness in your shoulder, but as the condition advances, the pain becomes more intense, and your shoulder movement becomes more restricted. Common symptoms include:

1. Pain, often worse at night
2. Stiffness in the shoulder joint
3. Limited range of motion, making it hard to move the arm
4. Difficulty with everyday tasks like dressing, lifting objects, or sleeping on the affected side

The Three Stages of Frozen Shoulder

Frozen shoulder generally progresses through three distinct stages:

Freezing Stage:

The shoulder becomes increasingly painful, and movement becomes difficult. This stage can last anywhere from 6 weeks to 9 months.

Frozen Stage:

Pain may lessen during this stage, but the stiffness and limited movement remain. This stage can last 4 to 12 months.

Thawing Stage:

In this final stage, the shoulder slowly begins to regain its range of motion. Full recovery can take anywhere from 6 months to 2 years.

While it may seem like an eternity, most people fully recover with the right frozen shoulder treatment, which combines home remedies, exercises, and in some cases, medical intervention.

Effective Frozen Shoulder Treatments

When it comes to frozen shoulder treatment, the goal is to reduce inflammation, alleviate pain, and restore the range of motion. Here are some of the most effective ways to manage frozen shoulder from home:

1. Anti-Inflammatory Diet

One of the easiest ways to support your body during recovery is by following an anti-inflammatory diet. Foods rich in antioxidants and omega-3 fatty acids can help reduce inflammation, which is a major cause of pain in the shoulder joint.

Start by cutting down on processed foods and refined sugars, which can contribute to inflammation. Instead, focus on whole, nutrient-dense foods like:

1. Fruits and vegetables: Especially leafy greens, berries, and cruciferous vegetables like broccoli and cauliflower.
2. Healthy fats: Found in avocados, olive oil, and nuts.
3. Fatty fish: Salmon, mackerel, and sardines are excellent sources of omega-3s, which have powerful anti-inflammatory properties.

By making small changes to your diet, you can help reduce the inflammation contributing to your frozen shoulder.

Download Miduty's 21 Days Arthritis diet plan for free to incorporate more and more anti-inflammatory and antioxidant-rich foods in your lifestyle.

2. Cryotherapy (Cold Therapy)

Utilizing cryotherapy, also known as cold therapy, is an effective method to alleviate pain and reduce inflammation in the shoulder.

Applying an ice pack or cold compress to the affected area for 15-20 minutes multiple times a day can effectively numb the pain and minimize swelling, particularly during the initial, more painful stages of a frozen shoulder.

A research by National Library of Medicine indicates that integrating cryotherapy with physical therapy can result in improved outcomes for treating frozen shoulder, enhancing both range of motion and overall shoulder function.

3. Exercises and Stretches

While it may seem counterintuitive to move your shoulder when it's in pain, gentle stretches and exercises are key components of frozen shoulder treatment. These exercises help improve flexibility and restore movement to the shoulder joint.

Following are a few effective stretches for a frozen shoulder:

1. Pendulum Stretch: Stand next to a table, bend at the waist, and let your affected arm hang down. Gently swing your arm in small circles, forward, backward, and side to side. Repeat this for 5-10 minutes every day.
2. Towel Stretch: Hold a towel behind your back with one hand and grab the opposite end with your other hand. Slowly pull the towel upward with the unaffected arm, stretching your affected shoulder.
3. Finger Walk: Stand close to a wall, about three-quarters of an arm's length away. Touch the wall at waist height with your fingertips and gently walk your fingers up the wall, moving as high as you comfortably can. Let your fingers do the work, not your shoulder. Slowly lower your arm, using your other hand if needed. Repeat this 10 to 20 times daily.
4. Armpit Stretch: With your unaffected arm, raise the affected arm onto a shelf at about chest height. Slowly bend your knees to open up the armpit. Gradually deepen the knee bend to gently stretch the armpit, then straighten your knees again. Each time you bend, stretch a little more without pushing too hard. Repeat this stretch 10 to 20 times daily.
5. Cross-body reach: Whether sitting or standing, use your healthy arm to support your affected arm by lifting it at the elbow. Gently bring the arm across your body to stretch the shoulder, applying light pressure. Hold the position for 15 to 20 seconds, and repeat this stretch 10 to 20 times daily.

Consistently and gently doing these stretches can gradually increase your range of motion and improve flexibility in your shoulder over time.

You can also watch a Powerful Exercise for Shoulder Pain video of exercises and stretches to ease shoulder pain.

4. Lectin-Free Diet

Concerned about lectins? Keep in mind that lectins are proteins found in certain plants that may contribute to inflammation in some individuals. Foods such as tomatoes, peppers, legumes, and eggplants are high in lectins and have the potential to exacerbate inflammation. While not everyone needs to avoid these foods, individuals with inflammatory conditions, such as frozen shoulder, may find relief by following a lectin-free diet.

If you're interested in minimizing your lectin intake, consider reducing the consumption of these foods or utilizing preparation methods that can help decrease their lectin content. For instance, peeling and de-seeding tomatoes or soaking legumes overnight before cooking can be effective in lowering their lectin levels.

5. Turmeric Supplements

Turmeric is well-known for its anti-inflammatory properties, thanks to its active compound, curcumin. Including turmeric in your diet or taking a curcumin supplement can help manage the pain and inflammation associated with a frozen shoulder.

However, to get the full benefits, it's recommended to take a curcumin supplement, as the concentration of curcumin in turmeric powder is relatively low. Supplements containing a higher dosage of curcumin can provide more potent anti-inflammatory effects and may help speed up the recovery process.

Joint Pain Relief contains specially formulated patented turmeric root complex, which has 10 times more absorption than 95% of the normal curcuminoids. Additionally, it contains natural extracts of ginger and boswellia, which are known for their anti-inflammatory and antioxidant properties and can help in frozen shoulder treatment.

Try Miduty Turmeric Matrix

6. Magnesium for Muscle Relaxation

Magnesium plays a crucial role in muscle function and can help reduce muscle tension and muscle spasms, that are common in frozen shoulders. Including magnesium-rich foods like spinach, almonds, and pumpkin seeds in your diet can support muscle relaxation. If dietary intake isn't sufficient, a magnesium supplement can also be considered.

Magnesium's anti-inflammatory properties may also contribute to reducing shoulder stiffness, making it easier to perform stretches and exercises.

Natural Remedies for Frozen Shoulder Treatment

Natural Remedy	Benefit	Usage
Anti-inflammatory diet	Reduces inflammation, supports joint health	Consume more fruits, veggies, and omega-3 fats
Cryotherapy	Reduces pain and swelling in the shoulder joint	Apply ice pack for 15-20 minutes, multiple times a day
Pendulum Stretch	Improves flexibility, increases shoulder mobility	Perform daily, gently swinging the arm
Lectin-free diet	Reduces potential triggers for inflammation	Avoid high-lectin foods like tomatoes and legumes
Turmeric supplements	Anti-inflammatory properties to reduce pain	Take 500-1000 mg of curcumin daily
Magnesium	Relaxes muscles, eases shoulder stiffness	Include magnesium-rich foods or supplements daily

Conclusion

A frozen shoulder can be a challenging condition that interferes with daily life. However, with the right combination of frozen shoulder treatment options, most people can recover fully. Early diagnosis, coupled with anti-inflammatory foods, cryotherapy, consistent stretching, and supportive supplements like turmeric and magnesium, can help alleviate pain, restore mobility, and reduce inflammation.

It is important to remember that healing takes time, and it's crucial to stay patient and committed to your treatment plan. By addressing frozen shoulder with a holistic approach-focusing on diet, exercise, and pain management-recovery is achievable.

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