If you’ve ever experienced the discomfort of frozen shoulder, you know how it can affect daily life—whether it’s putting on a jacket or even reaching for your coffee cup. Frozen shoulder, or adhesive capsulitis, can sneak up on you and limit your range of motion, leading to frustrating pain and stiffness. But don’t lose hope. With the right frozen shoulder therapy, you can thaw out that stiffness, reduce the pain, and gradually regain movement.
In this blog, we’ll cover the best therapies available, from exercises you can do at home to medical treatments that fast-track recovery.
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TLDR – Quick Guide
- What it is: Frozen shoulder limits your range of motion due to stiffness and pain.
- Key symptoms: Shoulder pain, stiffness, and difficulty with movement.
- Effective therapies: Stretching exercises, physical therapy, anti-inflammatory medications, and in severe cases, surgery.
- Recovery time: Usually takes 1 to 3 years but can be faster with consistent treatment.
- Seek help if: The pain and stiffness are impacting your quality of life and don’t improve with basic care.
Detailed Breakdown: Frozen Shoulder Therapy Options
1. Physical Therapy: The Gold Standard
One of the most common and effective treatments for frozen shoulder is physical therapy. Working with a licensed physical therapist (PT) ensures you’re doing the right exercises to restore your shoulder’s range of motion. These exercises focus on improving flexibility, reducing pain, and strengthening the muscles surrounding the shoulder joint.
Examples of Physical Therapy Exercises:
- Pendulum stretches: Lean over, letting your arm dangle, and make small circles.
- Towel stretch: Grab a towel behind your back, holding one end with each hand, and stretch by pulling gently.
- Cross-body reach: Gently stretch your arm across your body using your other hand to apply slight pressure.
Why it works: Regular, targeted movements gradually loosen the tight joint capsule that causes frozen shoulder. The consistency here is key—if you stop the exercises, it can set back your recovery.
2. Home Exercise Programs
If heading to a physical therapist isn’t possible, you can also manage frozen shoulder therapy from home with the right exercises. Many of the stretches and motions prescribed in physical therapy can be done in your living room with minimal equipment.
- Wall climbing: Use your fingers to “walk” up a wall in front of you or to the side.
- External rotation: Hold a resistance band and rotate your arm outward away from your body.
The most important factor is consistency. Doing these stretches multiple times per day can shorten the duration of frozen shoulder from months or even years to a much quicker timeline.
3. Medication and Steroid Injections
For those experiencing significant pain, over-the-counter anti-inflammatory medications (such as ibuprofen) can help manage the discomfort while you work on your range of motion. In some cases, doctors may recommend steroid injections into the shoulder joint.
These injections can dramatically reduce inflammation and pain, allowing you to perform stretching exercises more effectively. However, they are typically a short-term solution and not recommended as a stand-alone therapy.
4. Hydrodilatation (Joint Distension)
This is a less common but very effective medical procedure where a doctor injects a large amount of sterile fluid into the shoulder joint to expand and stretch the tissue capsule. This increased volume allows more freedom of movement in the joint, and it can provide significant relief when physical therapy alone isn’t enough.
Why it works: By distending the joint, the tight capsule stretches, and you regain motion faster than with exercises alone.
5. Surgical Options (Only for Severe Cases)
For those who don’t see improvement from physical therapy and other less invasive treatments, surgery may be necessary. The two most common types of surgery for frozen shoulder are:
- Manipulation under anesthesia: The surgeon moves your arm in a controlled way while you’re asleep to break up scar tissue.
- Arthroscopic surgery: Small incisions are made, and scar tissue is removed through a camera-guided tool.
These procedures are often reserved for severe cases or those that haven’t responded to therapy after an extended period.
6. Alternative Therapies: Acupuncture and Massage
Some patients find relief from alternative treatments like acupuncture or deep tissue massage. Acupuncture can help reduce pain by targeting nerve pathways, while deep tissue massage focuses on relieving tension in the shoulder muscles.
Does it work?
While there is some evidence supporting acupuncture’s pain-relieving benefits, it shouldn’t replace physical therapy or medical treatments. However, as part of a comprehensive treatment plan, these therapies may aid in your overall recovery.
Key Takeaways
- Frozen shoulder, while painful and limiting, is treatable with the right mix of therapies.
- Physical therapy and regular at-home exercises are critical for recovery.
- Medications, injections, and alternative therapies can support the healing process but should complement consistent stretching.
- Surgery is a last resort for severe cases, and most people will improve with non-invasive methods.
- Recovery can take 1 to 3 years, but regular, dedicated therapy shortens this timeline significantly.
FAQs
1. How long does it take to recover from frozen shoulder?
Recovery can take anywhere from 1 to 3 years, but with consistent physical therapy and home exercises, you can speed up the process. Most people see improvement within a few months of starting therapy.
2. Is surgery necessary for frozen shoulder?
Surgery is usually the last resort. Most people recover with physical therapy, medication, and in some cases, steroid injections. Surgery is only considered if non-invasive treatments fail over a long period.
3. Can I treat frozen shoulder at home?
Yes, you can manage frozen shoulder at home by doing stretching exercises, like the towel stretch or wall climbing exercises, regularly. However, consulting with a physical therapist ensures you’re doing the right exercises for your condition.
4. What causes frozen shoulder?
Frozen shoulder occurs when the connective tissue around the shoulder joint thickens and tightens, restricting movement. This can happen due to injury, prolonged immobilization, or sometimes for unknown reasons.
5. Can frozen shoulder come back after treatment?
Recurrence is rare. Once treated successfully, frozen shoulder typically doesn’t return. However, maintaining shoulder mobility with regular stretching exercises can prevent future stiffness.
