Frozen Shoulder Tips

Frozen shoulder, also known as adhesive capsulitis, is a painful and chronic problem that restricts the range of motion in the joint and upper arm. Swelling and irritation from rigid tendons and ligaments tighten around the joint. Applying weight training and stretching techniques to the rotator cuff, deltoid and biceps muscles may reduce the symptoms of frozen shoulder. Anti-inflammatory medications lessen the pain. Resulting from trauma, diabetes, or stroke, this condition is most common in women.

Stretch and Rotate

• The shoulder includes the clavicle, scapula, shoulder socket and humerus.

  The injured shoulder can thicken and ache from repetitive actions, some metabolic disorders and immobilization. The biceps tendon, ligaments and the rotator cuff muscles that surround the joint provide strength and stability. When these muscles weaken, the tendons and ligaments, irritated and inflamed from over-stretching, are forced to bear weight. Stretch the muscles surrounding the joint at the first sign of pain. Open up the chest by rolling the joint out and back toward the shoulder blade. If this stretch is painful or difficult, grab a towel at both ends and raise the towel over your head, pulling it to one side. Rotate the arm in a circular motion to release more muscle stiffness in the joint capsule.

Be Patient

• Alleviating pain and stiffness in the shoulder joint and increasing range of motion can take time. Patients must keep the joint in motion. Lack of use increases stiffness but use of the joint during recovery can create additional tearing. For this reason, healing requires patience. Tight, sore and stiff joints lack flexibility. Extensive physical therapy may relieve pain but may not reduce muscle stiffness or increase joint mobility. To reduce muscle and tissue swelling, patients may also require additional medical attention and anti-inflammatory medications. Heat and ice therapy ease joint pain and discomfort. Recovery can take approximately six to 26 months, notes the University of Connecticut Health Center and the New England Musculoskeletal Institute.

Alternative Healing

• Therapeutic massage can loosen trapped muscle tissue and increase range of motion.

  Natural healing alternatives include Epsom salt baths and the use of medicinal herbs such as a tincture of arnica and rosemary to reduce pain and muscle stiffness. Massage therapy and acupuncture, additional alternative healing tools, may reduce painful muscle and tendon adhesions without anti-inflammatory medications. Once the shoulder joint and arm move more freely, the patient may begin weight training for the arm and shoulder to increase muscle strength. Weight training relieves joint pressure and develops back and arm muscles for joint support. Weight training and stretching exercises may increase range of motion, flexibility and stability in the joint, notes Cedars--Sinai Medical Center. In some circumstances alternative healing techniques, however, may increase injury recovery time.

Steroids

• Gentle stretching can release scar tissue in the shoulder.

  To reduce pain and stiffness as well as increase range of motion in the joint, doctors prescribe steroidal anti-inflammatory drugs. Studies on the diagnosis and management of adhesive capsulitis, from the "Musculoskeletal Medicine Review", Robert C. Manske, et al., December 2008, describes the benefit of short-term use of steroidal injections to reduce inflammation for frozen shoulder injuries. Used sparingly, steroidal injections are usually administered within the first few weeks of treatment to ease the patient's discomfort during physical therapy.