Understanding Home Treatment for Frozen Shoulder
Frozen shoulder, or adhesive capsulitis, is a painful condition that restricts your shoulder’s range of motion. Knowing how to treat frozen shoulder at home can help you manage symptoms and improve mobility, especially when combined with guidance from a physiotherapist. While home treatments can be beneficial, it’s important to seek professional advice to ensure that you’re on the right path to recovery.
Home Exercises Guided by Physiotherapy
A key component of treating frozen shoulder at home is performing exercises recommended by your physiotherapist. These exercises are designed to:
- Maintain and improve shoulder flexibility.
- Strengthen shoulder muscles to support joint stability.
- Reduce pain and stiffness over time.
During the painful stage, focus on gentle stretching exercises that help maintain your range of motion. As you progress to the frozen stage, continue with stretching and add light strengthening exercises to prevent further stiffness. In the thawing stage, your physiotherapist may recommend more intensive exercises to fully restore your shoulder’s mobility.
Pain Management at Home
Managing pain is essential when treating frozen shoulder at home. Over-the-counter pain relievers, such as ibuprofen or paracetamol, can help reduce discomfort and inflammation. Applying heat before exercises can also help loosen stiff muscles, while ice packs may be used afterward to reduce any inflammation.
Self-Care Techniques
In addition to exercises and pain management, there are several self-care techniques that can support your recovery:
- Apply heat to the shoulder before exercising to relax the muscles.
- Use ice packs after exercises to reduce swelling and pain.
- Maintain good posture to prevent additional strain on your shoulder.
When to Seek Professional Help
While home treatment can be effective, it’s crucial to consult with a physiotherapist to ensure you’re using the correct techniques and progressing appropriately. If your symptoms persist or worsen, professional intervention may be necessary. True Physio’s team of specialists can guide you through a comprehensive treatment plan, ensuring you achieve the best possible outcome. Contact us today to schedule an assessment at one of our UK-based facilities.
Frozen Shoulder FAQs
While keeping your shoulder mobile is vital to healing and recovery, you should still refrain from moving your shoulder in pulling, jerky, and jarring movements. These movements will only make the pain worse and add more strain to your muscles.
The cause of frozen shoulder is not known exactly. However, immobilisation of the shoulder (after an arm injury for example) can lead to frozen shoulder. Inflammation of the muscles and/or tendons, as with rotator cuff tendinitis or bursitis can also cause the shoulder joint to become frozen.
In order to alleviate pain and improve comfort when sleeping with frozen shoulder, try sleeping on your back or on the unaffected side, using pillows for support, and avoid sleeping on the affected shoulder.
The pain is usually located over the outer shoulder area and sometimes the upper arm. The hallmark of the disorder is restricted motion or stiffness in the shoulder. The affected individual cannot move the shoulder normally. Motion is also limited when someone else attempts to move the shoulder for the patient.