Frozen Shoulder

What are the symptoms?

There are two main symptoms associated with frozen shoulder:

1. Pain: Frozen shoulder usually begins with a slow, dull ache in the shoulder area. This pain can grow stronger over time and may hurt more at night or when you move your arm in certain ways. It might also spread down your arm, causing discomfort that can make daily activities harder to do.
2. Stiffness: As the condition gets worse, people often feel stiffness in their shoulder joint, making it hard to move normally. Everyday tasks like reaching up, lifting things, or even getting dressed can become tough. A key sign of this is finding it hard to twist your arm outwards.

These symptoms usually develop slowly and often happen without any obvious injury. Besides pain and stiffness, some people may notice that their shoulder can’t move as well, making it feel like it’s ‘frozen’.

Phases of Frozen Shoulder

Frozen shoulder generally develops in three distinct phases:

Freezing Phase:

You might find that moving your shoulder gets tougher over time, lasting anywhere from 6 weeks to 9 months. The pain often sticks around, especially at night, making it hard to sleep and go about your daily life.

Frozen Phase

This tends to last about 4 to 6 months. The good news is that the pain may start to ease up, but stiffness remains a big issue. Your shoulder will have a limited range of motion, making it tough to do things like reach overhead or behind your back. You might still feel some discomfort daily, but gentle movements can help keep some function in your shoulder.

Thawing Phase

This stage can last between 6 months to 24 months. During this time, you’ll see a slow return of movement in your shoulder. While the pain usually gets much better, you may still feel some stiffness. With consistent rehab exercises, many people can get back to full movement, although some might notice slight limitations in how they move their shoulder.

How to prevent frozen shoulder

To avoid frozen shoulder, it’s important to keep your shoulder joint moving. Here are some simple tips:

• Stretch and Stay Active: Doing shoulder stretches and exercises every day can keep your shoulder flexible. Use gentle movements that allow a full range of motion. Regular physical activity helps avoid stiffness too.
• Mind Your Posture: Bad posture can lead to shoulder pain and tightness. Be aware of how you sit or stand, especially if you’re doing it for a long time. Keep your workspace comfortable to reduce strain on your shoulders. Make sure your shoulders are relaxed and your arms are at a good height.
• Recover Gradually from Injuries: If you’ve hurt your shoulder or arm, follow a recovery plan without limiting your movement. Engage in gentle movements as your doctor suggests to keep your joints flexible.