Introduction
If you’ve ever experienced a frozen shoulder, you know how excruciatingly painful it can be. Frozen shoulder, medically known as adhesive capsulitis, is a condition that affects the shoulder joint’s movements and mobility range. This ailment can be frustrating, especially when you’re trying to perform everyday tasks. Hence, seeking quick ways to cure it is essential. In this article, we will cover various exercises, therapies, natural remedies, medication, and surgery options to help cure your frozen shoulder quickly.
Various Exercises to Loosen up the Frozen Shoulder Quickly
Frozen shoulder exercises can help to reduce shoulder pain and increase mobility range. Here are some that can help to loosen your shoulder up quickly:
Basic Stretches for Shoulder Mobility
This exercise involves raising your arms and stretching them as high as you can. Start by standing with your feet shoulder-width apart. Next, raise your affected arm towards the ceiling, then bend it at the elbow and let your fingers touch your upper back. Reach over your shoulder with your other hand and grasp just below the elbow of your affected arm. Next, pull gently with your other hand towards your affected shoulder till you feel a stretch. Hold this position for 10–15 seconds and repeat ten times.
Shoulder Rolls for Loosening the Shoulder
Shoulder rolls can be performed throughout the day to help loosen your shoulder. Start by sitting in a chair with your feet flat on the ground and your spine straight. Then, slowly lift your shoulders up, then roll them slowly in a circular motion going forward. Repeat this motion ten times and then do the reverse circular motion.
Pendulum Stretch for Frozen Shoulder
Begin by standing straight with your feet shoulder-width apart. Lean slightly forward and place your hand on a table or bench. Next, swing your affected arm forward and back while keeping your body stable. You can also move your affected arm in circles to help loosen the shoulder. Do this for 2-3 minutes, then switch arms.
Advanced Exercises for Shoulder Range of Motion
Advanced exercises require more exertion and can only be done after your shoulder has loosened up. With the help of your physiotherapist, you can try exercises such as flexion, abduction, and external rotation with support, internal rotation and cross-bodied stretch.
Using Heat and Cold Therapy to Cure Frozen Shoulders Quickly
Heat and cold therapy can help alleviate frozen shoulder pain when used correctly.
Understanding When to Apply Heat or Cold
Cold therapy is the first line of treatment for frozen shoulder because it reduces inflammation and swelling. Use a cold compress on your affected shoulder for about 15-20 minutes several times a day. If your frozen shoulder is no longer in the acute stage, you can switch from cold to heat therapy. Heat therapy helps to increase blood flow, relieve muscle tension, and improve mobility of the affected shoulder.
Different Options of Heat Therapy
Heat therapy options for frozen shoulder include warm showers or baths, heating pads or hot bags, and moist heat packs.
Different Options of Cold Therapy
You can use ice packs, frozen water bottle, or a pack of frozen peas for cold therapy.
Precautions to take while using Heat or Cold
When applying heat or cold therapy, it is vital to protect the skin from burns or frostbite by wrapping the hot or cold pack with a towel or using a barrier medium between your skin and the pack.
Massages to Cure Frozen Shoulders Quickly
Massages can help to loosen the muscles of the shoulder and relieve the stifling pain of frozen shoulders.
Self-Massage to Loosen Frozen Shoulder
You can use your hand to massage your affected shoulder to ease the pain. Start by kneading your shoulder and upper arm muscle with your fingers. Massage the area around your shoulder blade, and then stretch your neck gently to the affected side. Repeat this process for about ten minutes.
Using Massage Ball for Frozen Shoulder
A massage ball is an excellent remedy for a frozen shoulder. Lie down with your affected shoulder facing up. Place the massage ball under your shoulder and roll it gently up, down, and around the affected aria. You can do this for five to ten minutes at a time, several times a day.
Professional Massage for Frozen Shoulder
Getting a massage from a professional therapist can also alleviate frozen shoulder pain. A deep tissue massage or Swedish massage can help relax the muscles and increase blood flow to the affected area. Please note that you should consult with your doctor before going for a massage.
Precautions to take while getting a massage
While getting a massage, ensure that the therapist knows about your medical history and condition. Please inform the therapist about your shoulder’s sensitivities and preferences relative to pressure.
Natural Remedies to Cure Frozen Shoulders Quickly
Several natural remedies can help reduce inflammation and alleviate the chronic pain of frozen shoulders.
Herbs that Help Relieve Stiffness and Inflammation
Some herbs that may help with frozen shoulder include turmeric, ginger, devil’s claw, and arnica. These herbs contain anti-inflammatory, analgesic, and antioxidant properties that can help reduce pain and inflammation in your shoulder.
Homeopathic Remedies that Could Help
Certain homeopathic remedies can help relieve frozen shoulder pain. Some of these remedies include Bryonia, Ferrum phos, and Rhus tox. These remedies come in tiny pellets that you dissolve on your tongue, and you can find them at your local health store.
Changes in Diet that Can Help Alleviate Frozen Shoulder Pain
Foods that are rich in antioxidants and omega-3 fatty acids can help reduce inflammation and promote healthy muscles. Some of these foods include leafy greens, berries, nuts, avocados, fatty fish, and olive oil.
Medication to Cure Frozen Shoulders Quickly
There are several medications that doctors prescribe to alleviate the symptoms of frozen shoulder.
Over-the-counter pain medication
Acetaminophen, ibuprofen, or naproxen can help reduce pain and inflammation.
Muscle relaxants to Alleviate Muscle Spasms
If you experience muscle spasms, your doctor may prescribe muscle relaxants such as Cyclobenzaprine or Baclofen.
Prescription anti-inflammatory drugs
If your frozen shoulder pain is severe, your doctor may prescribe steroid injections into the affected area.
Precautions & Complications while taking medication
While taking medication, follow the doctor’s instructions and report any adverse effects.
Physical Therapy to Cure Frozen Shoulders Quickly
Physical therapy is a non-invasive treatment that can help alleviate frozen shoulder symptoms.
Understanding Physical Therapy for Frozen Shoulder
Physical therapy for frozen shoulder involves gentle exercises that gradually loosen the shoulder’s stiffness and restore mobility range.
Exercises Specific to Frozen Shoulder
Physical therapists may recommend exercises such as the cross-body reach, the towel stretch, and the shoulder external rotation.
Use of Physical Therapy Modalities
Physical therapy modalities may include ultrasound, electrical stimulation, or cryotherapy.
Surgery for Severe Cases of Frozen Shoulder
If all other treatments fail, surgery may be necessary for severe cases of frozen shoulder.
Explaining Frozen Shoulder Surgery
Surgery for frozen shoulder involves manipulating the shoulder joint while the patient is under anaesthesia.
Types of Frozen Shoulder Surgeries
Frozen shoulder surgery includes arthroscopy, manipulation under anaesthesia, and open release surgery.
Complications and Precautions of Frozen Shoulder Surgery
Frozen shoulder surgery carries risks, including bleeding, infection, and nerve damage. Hence, it is crucial to discuss the surgical option with your physician before agreeing to undergo the procedure.
Conclusion
Frozen shoulder is a painful and debilitating condition that affects the shoulder’s range of motion. However, several treatment options can help alleviate frozen shoulder pain and restore mobility. These options include physical therapy, exercises, massages, natural remedies, medication, and surgery. It is essential to seek medical attention when your symptoms worsen. Most importantly, incorporating healthy lifestyle habits, such as eating healthily and regular exercise, can help to prevent a frozen shoulder in the future.
