The Complete Guide to Frozen Shoulder | No BS

 

Ever woken up to a shoulder that feels like it’s been replaced with a rusty hinge? You’re not alone. Frozen shoulder, or adhesive capsulitis if we’re being fancy, affects about 2-5% of the population. It’s that nagging pain that creeps up on you, turning simple tasks like reaching for a mug or doing up your seatbelt into a proper ordeal. But what exactly is this shoulder saboteur? In a nutshell, it’s when your shoulder joint decides to throw a strop, getting stiff, sore, and stubborn about moving. Let’s dive into the world of frozen shoulders and figure out how to thaw them out, shall we?

Understanding Frozen Shoulder

Let’s break down this shoulder shenanigan, shall we?

Causes and Risk Factors:

Here’s the kicker – we don’t know exactly what causes frozen shoulder. Frustrating, right? But don’t worry, we’re not completely in the dark.

Several factors seem to be linked:

• Had a shoulder injury or surgery? You’re more likely to get it.
• Been babying your shoulder? Too much rest can backfire.
• Got diabetes or thyroid issues? Your shoulders might feel the heat.
• Over 40 or female? Sorry, but you’re more prone to this.

Remember, these aren’t guarantees. They’re just things that pop up more often in people with frozen shoulder.

Stages of Frozen Shoulder:

This isn’t a one-and-done deal. Frozen shoulder likes to take its sweet time, usually following three stages:

1. Freezing Stage (2-9 months):
• Pain creeps in and gets worse
• Your shoulder starts feeling stiff
• Night-time? More like nightmare time for pain
• Reaching for that top shelf? Good luck with that

2. Frozen Stage (4-12 months):
• Pain might ease up a bit
• But now your shoulder’s stubborn as a mule
• Simple tasks become a right pain
• Range of motion? What range of motion?

3. Thawing Stage (6 months to 2 years):
• Finally, some light at the end of the tunnel
• Movement starts coming back
• Pain continues to chill out

Keep in mind, everyone’s different. Your frozen shoulder journey might be shorter, longer, or more intense than your mate’s.

The Three Types Nobody Tells You About

 

1. Anterior Frozen Shoulder (Front)

– Most common (70% of cases)

– Usually starts with biceps issues

– Feels like an ache at the front

– Easiest one to sort out

 

 2. Posterior Frozen Shoulder (Back)

– Less common (20% of cases)

– Feels like a thick mass at the back

– Pain hits faster than other types

– People moan about stiffness more than pain

 

3. Lateral Frozen Shoulder (Side)

– Least common but most annoying (10% of cases)

– Often happens after falls or surgery

– Pain right at the shoulder tip

– Takes longest to fix

Unfortunately there are cases where you may present with a combination of two or more types, but this is not common.

The Neck Connection

Here’s something wild – your frozen shoulder can mess with your neck too. You might get:

• Pain between your shoulder blades
• side neck pain
• front shoulder/chest pain
• pain shooting down your arm

We treat this by:

• Working on the muscles at the base of your skull
• Releasing neck muscles that can refer pain into shoulder and arm
• Use gentle mobilisations for neck and first rib
• Releasing chest muscles that can refer pain into shoulder and pull

Treating Frozen Shoulder

So, you’ve got a frozen shoulder. What now? Let’s chat about how to defrost that joint.

Medical Interventions:

First things first – chat with a doc. They’re the pros and can give you a proper diagnosis and treatment plan.

Here’s what they might suggest:

• Corticosteroid injections: Fancy name for “inflammation busters”
• Anti-inflammatory meds: To calm things down
• Pain relievers: Because, well, ouch
• In tough cases: They might suggest manipulation under anaesthesia or keyhole surgery

Massage Therapy:

Ah, the power of touch. Here’s how it can help. Using the NAT(Neil Asher Technique) takes a different approach to treating frozen shoulder. It has proven to be highly successful on numerous occasions. However, it is not a quick fix, more a treatment plan. It involves:

• Releasing the trigger points (those nasty tight spots that inhibit your muscles moving the way they want to
• Getting your blood and lubricating fluid (synovium) flowing in the joint and muscles
• Targeting pain and inflammation in specific areas of your shoulder
• Stimulating the natural healing process to break the cycle of aggravation and chronic inflammation

Just make sure you’re working with someone who knows their stuff. The wrong moves could make things worse.

Self-Care and Home Management:

You’ve got power in your hands (well, hand) too:

• Rest: Give that shoulder a break when it’s screaming at you
• Ice: Your new best friend for calming things down
• Gentle stretches and exercises: Try these only when the shoulder isn’t so irritable:
– Pendulum swings: Let your arm dangle and swing gently
– Towel stretches: Use a towel to guide your arm up
– Finger walks: Walk your fingers up a wall
– Cross-body stretches: Gently pull your arm across your chest

Remember, don’t go crazy with these. Check with your doc or physio first to make sure you’re doing them right.

Frozen Shoulder and Athletes

Think athletes are immune to frozen shoulder? Think again.

Who’s at risk?

• Overhead sports lovers: Swimmers, tennis aces, baseball pitchers
• Repetitive motion enthusiasts: If you’re doing the same move over and over, your shoulder might revolt
• Age doesn’t discriminate: While it’s more common in the over-40 crowd, young guns aren’t off the hook

Let’s break it down:

Baseball pitchers:
Throwing a fastball at 90mph? Your shoulder’s taking a beating. All that high-impact action can lead to trouble.

Swimmers:
Doing laps? Your shoulders are working overtime. That constant reaching and pulling? Recipe for shoulder drama.

Tennis players:
Serving up aces? Your shoulder’s feeling the strain. Those powerful serves and overhead smashes add up.

Hey athletes, listen up:

Shoulder feeling off? Don’t tough it out. Get it checked. Pronto.

Why the rush?

• Early detection = easier treatment
• Ignoring it? You might be benched for longer
• Your career depends on those shoulders, mate

Remember, even top athletes aren’t invincible. Taking care of your shoulders now could save your game later.

Recovery and Outlook

Alright, let’s talk about getting back in the game.

Good news first:
Most folks bounce back from frozen shoulder. Phew, right?

Now, the reality check:
This isn’t an overnight fix. We’re talking months, maybe even a couple of years.

The recovery journey:

• It’s a marathon, not a sprint
• You’ll have good days and bad days
• Progress might feel slow, but it’s happening

Long-term effects:

• Some stiffness might stick around
• Full range of motion? Maybe not 100%, but close enough

Here’s the deal:

• Stick to your treatment plan like glue
• Listen to your doc or physio
• Be patient (easier said than done, we know)

Remember:

Your shoulder’s been through a lot. Give it time to heal properly.

Consistency is key:

Keep at those exercises, even when you’re feeling better.

The takeaway:

Recovery’s possible, but it’s on your shoulder’s timeline, not yours. Hang in there, it will improve.

Wrapping It Up

Let’s break down what we’ve learned:

• Frozen shoulder’s a pain, but it’s not the end of the world
• It likes to take its sweet time
• There’s no magic cure, but there are ways to deal with it
• Even athletes aren’t immune

Key takeaways:

• Don’t ignore that nagging shoulder pain
• Treatment options? You’ve got plenty
• Recovery’s possible, but patience is your new best mate

What now?

• Shoulder acting up? Get it checked
• Arm yourself with knowledge – the more you know, the better you can tackle it
• Know someone with a dodgy shoulder? Share this info

Remember:

Your shoulder’s important. Don’t let it freeze you out of the things you love.

Got questions? Worried about your shoulder? Don’t sit on it. Reach out to a pro. Your future self (and shoulder) will thank you.