Do you have persistent shoulder pain and a loss of mobility that keeps getting worse? You might be dealing with adhesive capsulitis, more commonly known as frozen shoulder. This condition makes the shoulder joint increasingly stiff and painful, to the point where even simple daily tasks like getting dressed, reaching for objects, or sleeping comfortably become a challenge.
The good news? With time and the right approach, you can regain full shoulder function! Here's what you need to know to better understand and manage frozen shoulder.
Why Does Your Shoulder Get Stuck?
Frozen shoulder happens when the joint capsule (the protective layer around your shoulder joint) thickens and becomes inflamed. The result? Less space for movement, more pain, and increased stiffness.
This condition typically progresses in three stages:
- Painful Stage → Pain develops gradually, especially at night. You start avoiding certain movements.
- Stiffness Stage → The shoulder becomes increasingly restricted, with very limited mobility.
- Recovery Stage → Pain decreases, and little by little, your range of motion improves.
This process can last several months to up to two years... But don't worry—you can start taking action now to improve your situation!
Risk Factors
There isn't always a clear cause, but some factors increase the risk of developing frozen shoulder:
✔️ Age & Gender → Women between 40 and 60 years old are more commonly affected.
✔️ Health Conditions → Diabetes, thyroid disorders, and heart disease can contribute.
✔️ Shoulder Immobilization → Keeping the shoulder still after a fracture, surgery, or injury can trigger frozen shoulder.
✔️ Inflammation & Stress → Some experts believe an immune system imbalance could play a role.
How to Reduce Pain and Regain Mobility?
You don't have to suffer in silence! Here are some practical tips to help you get back to normal and speed up recovery:
Keep Moving (Gently!)
Even though it's painful, maintaining some movement is crucial to preventing further stiffness. Simple, controlled exercises can help.
Use Heat & Massage to Relax the Shoulder
Applying a warm compress or heating pad can help relieve pain and relax tight muscles. Massage therapy can also be a great complement to your recovery plan.
Get Professional Guidance
A kinesiologist, physiotherapist, sports therapist, massage therapist, or osteopath can guide you with tailored exercises to reduce pain and gradually restore your mobility.
Avoid Sudden Movements & Painful Motions
Pushing through the pain won't help—it may make things worse. Take it slow and respect your body's limits.
Consider Treatment Options
In some cases, anti-inflammatory medications, cortisone injections, or advanced physiotherapy techniques may be recommended to relieve pain and speed up recovery, subject to a doctor's prescription.
Need Some Help?
If your shoulder is painful and your mobility is decreasing, don't wait to take action. The sooner you start, the better the outcome!
At Clinique RESET, our team of specialists is here to help you regain a pain-free, more mobile shoulder. We offer personalized exercises and treatments to support your progress at every stage.
👉 Book an appointment today and get your shoulder back on track!
