Unfreeze Your Shoulder; Reclaim Your Active Life
How Physical Therapy Can Help You Manage Frozen Shoulder
We recently worked with a patient who came to us after struggling with shoulder pain for several months. While she hoped it would go away on its own, it only got worse over time. When she visited us, she was also struggling to lift her shoulder overhead or reach behind her back.
This patient had developed adhesive capsulitis, more commonly known as frozen shoulder. It gets that name from the fact that the condition causes the shoulder to “freeze up” after a period of intense pain.
A frozen shoulder will eventually “unfreeze,” but that process can take anywhere from 1-3 years. Fortunately, the team at Millennium Physical Therapy can help you manage your symptoms and facilitate a more efficient recovery.
What Causes Frozen Shoulder?
The condition develops when the capsule of connective tissue that wraps around your shoulder thickens and tightens, restricting the joint. However, researchers aren’t entirely clear why this happens. Certain factors can increase your risk:
- Being a woman between the age of 40 and 60 years old
- Having certain diseases, including diabetes, thyroid conditions, or cardiovascular disease
- Immobilizing your shoulder after an injury or surgery
Understanding the Three Phases Of Frozen Shoulder
One reason frozen shoulder recovery can take so long is that the condition progresses through three distinct phases, each with its own set of symptoms and concerns. Here’s what you need to know about each one:
Freezing Phase
This initial stage is marked by increasing pain and stiffness in the shoulder. During this phase, we focus on maintaining your shoulder’s range of motion to help reduce stiffness and improve comfort.
Duration
Anywhere from six weeks to nine months
Symptoms
- A gradual onset of pain that worsens with movement
- Increased stiffness in the shoulder
- Pain is often worse at night, disrupting sleep
Frozen Phase
The frozen stage involves less pain but greater stiffness, significantly restricting your shoulder’s movement. We’ll focus on improving your shoulder’s mobility using stretching or manual therapy techniques.
Duration
Anywhere from four to six months
Symptoms
- Decreased pain compared to the freezing stage
- Significant stiffness and difficulty moving the shoulder
- Everyday movements like reaching overhead or behind the back become challenging
Thawing Phase
In the final stage, your pain decreases, and your shoulder’s range of motion gradually returns. However, it’s important to continue physical therapy to ensure you make a full recovery.
Duration
Anywhere from six months to two years
Symptoms
- Gradual improvement in mobility as scar tissue around the shoulder capsule begins to loosen and break down
- Pain continues to decrease
Physical Therapy and Frozen Shoulder: What You Need to Know
Physical therapy plays an essential role in helping you manage frozen shoulder symptoms at all three stages. Our team will work with you to develop a comprehensive treatment program, pulling from a range of different techniques based on your current symptoms:
Acute Pain Management
We’ll help you manage shoulder pain (especially in the freezing phase) with techniques such as dry needling, Kinesio taping, hot and cold therapy, and more.
Manual Therapy
Various hands-on techniques can gently mobilize the shoulder joint, improve joint capsule movement, and reduce pain.
Mobility Exercises
Targeted exercises and techniques help improve your shoulder’s range of motion in all directions, gradually restoring your ability to reach, lift, and rotate your arm.
Strengthening Exercises
Strengthening the muscles surrounding the shoulder joint enhances stability and supports improved function.
Management Strategies
Understanding frozen shoulder is an integral part of managing it. We’ll help you navigate the difficulties of the condition, including identifying which stage you’re in and providing you with home exercises to help alleviate your symptoms.
Ready to Break Free From the Icy Grip of Frozen Shoulder?
If you suspect you have frozen shoulder, schedule an appointment at Millennium Physical Therapy. Physical therapy is essential for managing the condition in all three phases, and the earlier you can begin treatment, the better your outcomes will be. Our team is here to help you manage pain, restore mobility, and understand your shoulder’s movement patterns.
Don’t let frozen shoulder hold you back. Call us today to schedule your initial evaluation!
Kids Heading Back to School? Prevent Backpack Back Pain
Between laptops, tablets, and textbooks, heavy backpacks are a reality for students heading back to school this fall. When backpacks are worn incorrectly or overloaded, they can contribute to back pain—especially discomfort in the upper back and shoulders.
The good news? A few simple adjustments can help your child stay comfortable, improve posture, and start the school year feeling their best.
A Healthier Backpack Starts With Smart Habits
Proper backpack fit, lighter loads, and good posture habits can reduce unnecessary strain on your child’s growing spine and help prevent aches throughout the school year.
Find the Right Fit
Choose a backpack that fits your child properly. It should sit comfortably against their back and rest near the hips rather than hanging heavily from the shoulders.
Keep It Lightweight
A backpack should not exceed 10% of your child’s body weight. Use a scale to check that books, devices, and supplies are not creating unnecessary strain.
Encourage Good Posture
Teach your child to stand tall by lifting their chest upward and keeping their spine aligned for healthier posture throughout the day.
Exercise of the Month
RESISTANCE PRESSES
Sit or stand tall with your head in a neutral position. Place one hand on your forehead. Gently press your head forward into your hand while resisting the motion with your hand. Hold briefly, then relax. Repeat with your hand placed on the back, and each side of your head to target all directions.
3 Sets, 10 Reps (each direction).
Miracle Red Juice
Bright, refreshing, and packed with vibrant produce, this Miracle Red Juice is a delicious way to enjoy beets, carrots, apples, celery, citrus, and ginger in every sip. Blend up this colorful juice for a fresh, flavorful boost that’s perfect for starting your day or enjoying as an afternoon pick-me-up.
Ingredients:
- 2 large beets
- 4 long carrots
- 2 apples
- 6 celery stalks
- 2 limes or lemons
- 2 inches of ginger
Instructions:
Prepare beets, carrots, apples, celery, limes (or lemons) and ginger by chopping into smaller pieces before placing into a juicer. As the skin of a beet is packed with antioxidants and nutrients, it is recommended to leave the skin on the beet. Beet skin and lemon peel (if using) have strong flavors, so you could also prepare half with skin and half peeled to adjust to the flavor, or simply peel all if preferred. Apples can be any color or variety. Do not peel the ginger, which you will add to taste as ginger can be spicy. After all ingredients are added to the juicer, blend until juiced and smooth. Drink juice as soon as possible to obtain all benefits of the antioxidants and nutrients. Miracle Red Juice can be absorbed more easily on an empty stomach. Drink one glass every other day or as needed.
