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Ever felt like your shoulder’s been super-glued in place overnight? You try to reach for your coffee mug or wear your shirt, and suddenly – ouch – your shoulder barely budges.
Welcome to the frustrating world of frozen shoulder, also known as adhesive capsulitis. This condition doesn’t just limit your motion; it can seriously disrupt your daily life. If left untreated, the pain, stiffness, and restricted movement can persist for months or even years. But don't worry—help is at hand! You don't have to put up with it forever. The proper frozen shoulder treatment can loosen things up and help you regain your movement.
Let’s examine the frozen shoulder, its symptoms, causes, and—most importantly—s effective treatments to help you move freely again.
What is a Frozen Shoulder?
Frozen shoulder, also known as adhesive capsulitis, is a frustrating condition in which the shoulder joint becomes stiff and painful, making it challenging to move.
The shoulder capsule, a collection of connective tissues that encase the joint, starts to thicken and tighten, limiting your range of motion. Typically, this issue affects just one shoulder and can linger for months or even years.
Stages of Frozen Shoulder
Frozen shoulder generally progresses in three stages.
Freezing Stage (Lasts 6 weeks to 9 months)
- Shoulder pain increases gradually.
- Movement becomes progressively restricted.
Frozen Stage (Lasts 4 to 6 months)
- Pain may start to subside.
- Stiffness worsens, making movement challenging.
Thawing Stage (Lasts 6 months to 2 years)
- The range of motion improves slowly.
- Pain fades gradually.
Early frozen shoulder treatment can shorten these stages and restore function faster.
Common Causes of Frozen Shoulder
There’s no single reason for a frozen shoulder, but several factors increase the risk:
- Injury or Surgery – Immobilisation after a shoulder injury or operation
- Diabetes – Increases risk by up to 20%
- Thyroid disorders – especially hypothyroidism
- Age & Gender – Common between ages 40–60, more in women
- Sedentary lifestyle – Lack of joint movement over time
Common Frozen Shoulder Symptoms
Some of the most commonly reported frozen shoulder symptoms include:
- Persistent shoulder pain, especially at night
- Stiffness and restricted motion
- Pain when reaching overhead or behind your back
- Difficulty with routine tasks like dressing or combing hair
- Gradual onset of discomfort without any apparent injury
However, these symptoms can get worse when they reach the advanced stage. This includes:
- Neck pain
- Upper shoulder pain
- Elbow/forearm pain
- Neck stiffness
- Headaches
- Numbness in the hands
If these symptoms sound familiar, you might want a frozen shoulder diagnosis from a physiotherapist or orthopaedic specialist.
How is Frozen Shoulder Diagnosed?
Frozen shoulder diagnosis usually includes:
- Physical exam - Your doctor will assess your shoulder movement and pain levels.
- Imaging tests - X-rays or MRIs may be done to rule out other issues, such as arthritis or torn rotator cuffs.
The diagnosis is mainly clinical—meaning based on symptoms and physical findings—rather than lab tests.
7 Proven Frozen Shoulder Treatments That Work
This section will detail effective frozen shoulder treatments. While the condition can resolve over time, these interventions can speed up recovery and ease pain.
Physical Therapy & Frozen Shoulder Exercises
The gold standard in treatment is physical therapy, which focuses on improving range of motion with guided movements.
Try these frozen shoulder exercises:
- Pendulum Swing - Lean forward, let the arm dangle, and make small circular motions.
- Towel Stretch - Grab a towel, hold it behind you with both hands and gently stretch it up.
- Finger Walk - Walk your fingers up a wall to slowly raise your arm.
Why it works: It builds flexibility, loosens the joint capsule, and improves circulation.
Pro Tip: Start slow and stay consistent. Overstretching too soon can worsen symptoms.
Heat and Cold Therapy
Alternating hot and cold is considered a highly effective frozen shoulder treatment for managing pain. These compresses can ease pain and loosen tight muscles.
Application:
- Apply a warm compress for 15 minutes before exercises.
- Use a cold compress afterwards to reduce inflammation.
Why it works: Heat improves blood flow, while cold numbs pain and controls swelling.
Anti-Inflammatory Medications
Over-the-counter medications can relieve pain and reduce inflammation.
Why it works: These medications reduce discomfort, making it easier to perform daily tasks and exercise.
Note: Always consult a doctor before long-term use to avoid stomach or kidney issues.
Shoulder Exercises at Home
For individuals unable to attend therapy daily. Regular shoulder exercises at home can significantly help. Key exercises include:
- Crossover arm stretch
- Wall climbing (front and side)
- Isometric shoulder press against a wall
Why it works: Maintains mobility between therapy sessions and prevents further tightening.
Pro Tip: Make a routine and repeat 2-3 times daily.
Corticosteroid Injections
For severe cases, a doctor might suggest getting a shot of cortisone injection directly into the shoulder.
Why it works: It offers fast relief from pain and inflammation, making therapy more effective.
Caution: Repeated injections may weaken tendons, so use sparingly.
Joint Distension (Hydrodilatation)
This minimally invasive procedure involves injecting saline and steroids into the shoulder joint capsule.
Why it works: Expands the capsule, improving range of motion and reducing stiffness.
Pro Tip: Best done under image guidance (ultrasound or X-ray).
Surgery (Last Resort)
If other treatments fail, two surgical options are available:
- Manipulation Under Anaesthesia (MUA): The doctor moves your shoulder forcefully while you’re asleep to break up scar tissue.
- Arthroscopic Capsular Release: A tiny camera and instruments are inserted to cut through the tight capsule.
Why it works: It offers permanent relief but is only used in persistent, disabling cases.
Frozen Shoulder Treatments, such as surgery, steroid injections, and long-term physical therapy, can be expensive. Therefore, it's important to have a comprehensive health insurance policy.
Care Health Insurance offers plans like Supreme and Ultimate that can ease your financial burden with features like cashless hospitalisation, coverage for daycare procedures, pre- and post-hospitalisation expenses, and many more. Hence, if your frozen shoulder leads to surgery or long-term care, the right health insurance plan can provide both financial relief and peace of mind.
What to Avoid With a Frozen Shoulder?
When managing a frozen shoulder, it's crucial to avoid these common mistakes:
- Failing to warm up before exercise
- Overstretching or sudden jerks
- Ignoring initial symptoms and postponing medical care
- Extended periods of rest without movement, as this may intensify stiffness.
Final Thoughts: Don’t Let Frozen Shoulder Freeze Your Life
Living with a frozen shoulder can feel like being locked out of your own body, but it’s a treatable condition. The key lies in early diagnosis, consistent effort, and the right combination of frozen shoulder treatments.
Stay patient and persistent, whether you’re trying shoulder exercises at home, consulting a physio, or exploring medical treatments. Each step brings you closer to regaining that pain-free motion you miss.
Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
