Unfreeze Your Shoulder;
Reclaim Your Active Life
How Physical Therapy Can Help You Manage Frozen Shoulder
We recently worked with a patient who came to us after struggling with shoulder pain for several months. While she hoped it would go away on its own, it only got worse over time. When she visited us, she was also struggling to lift her shoulder overhead or reach behind her back.
This patient had developed adhesive capsulitis, more commonly known as frozen shoulder. It gets that name from the fact that the condition causes the shoulder to “freeze up” after a period of intense pain.
A frozen shoulder will eventually “unfreeze,” but that process can take anywhere from 1-3 years. Fortunately, the team at Peak To Shore Physiotherapy & Sports Medicine can help you manage your symptoms and facilitate a more efficient recovery.
Now Offering Medical Compression Socks!
We’re excited to share that our clinic now offers medical-grade compression socks. These high-quality socks from Bauerfeind provide targeted support for training and performance, help reduce fatigue, and improve circulation during activity. They’re also an excellent option of medical compression needs, including swelling management and recovery.
Most extended health plans cover medical compression socks with a prescription, making them an accessible option for many patients. If you’re interested in learning which type is right for you, our team is happy to help!
What Causes Frozen Shoulder?
The condition develops when the capsule of connective tissue that wraps around your shoulder thickens and tightens, restricting the joint. However, researchers aren’t entirely clear why this happens. Certain factors can increase your risk:
- Being a woman between the age of 40 and 60 years old
- Having certain diseases, including diabetes, thyroid conditions, or cardiovascular disease
- Immobilizing your shoulder after an injury or surgery.
Understanding the Three Phases Of Frozen Shoulder
One reason frozen shoulder recovery can take so long is that the condition progresses through three distinct phases, each with its own set of symptoms and concerns. Here’s what you need to know about each one:
Freezing Phase
This initial stage is marked by increasing pain and stiffness in the shoulder. During this phase, we focus on maintaining your shoulder’s range of motion to help reduce stiffness and improve comfort.
Duration: Anywhere from six weeks to nine months
Symptoms
- A gradual onset of pain that worsens with movement
- Increased stiffness in the shoulder
- Pain is often worse at night, disrupting sleep
Frozen Phase
The frozen stage involves less pain but greater stiffness, significantly restricting your shoulder’s movement. We’ll focus on improving your shoulder’s mobility using stretching or manual therapy techniques.
Duration: Anywhere from four to six months
Symptoms
- Decreased pain compared to the freezing stage
- Significant stiffness and difficulty moving the shoulder
- Everyday movements like reaching overhead or behind the back become challenging
Thawing Phase
In the final stage, your pain decreases, and your shoulder’s range of motion gradually returns. However, it’s important to continue physical therapy to ensure you make a full recovery.
Duration: Anywhere from six months to two years
Symptoms
- Gradual improvement in mobility as scar tissue around the shoulder capsule begins to loosen and break down
- Pain continues to decrease
Physical Therapy and Frozen Shoulder:
What You Need to Know
Physical therapy plays an essential role in helping you manage frozen shoulder symptoms at all three stages. Our team will work with you to develop a comprehensive treatment program, pulling from a range of different techniques based on your current symptoms:
Acute Pain Management
We’ll help you manage shoulder pain (especially in the freezing phase) with techniques such as dry needling, Kinesio taping, hot and cold therapy, and more.
Manual Therapy
Various hands-on techniques can gently mobilize the shoulder joint, improve joint capsule movement, and reduce pain.
Mobility Exercises
Targeted exercises and techniques help improve your shoulder’s range of motion in all directions, gradually restoring your ability to reach, lift, and rotate your arm.
Strengthening Exercises
Strengthening the muscles surrounding the shoulder joint enhances stability and supports improved function.
Management Strategies
Understanding frozen shoulder is an integral part of managing it. We’ll help you navigate the difficulties of the condition, including identifying which stage you’re in and providing you with home exercises to help alleviate your symptoms.
Say Hello to Connie Beukeboom
Connie is a registered Physiotherapist with over 20 years of clinical experience having graduated with a degree in Physical Therapy from the University of Western Ontario. She has taken extensive post graduate courses through the Orthopaedic division of the Canadian Physiotherapy Association and Acupuncture Foundation; and also holds a Sport Diploma with the Sport Physiotherapy Division of the CPA, allowing her to travel extensively as the team physiotherapist for the teams of Athletics Canada for the past 15 years. Closer to home she has been an active nordic ski coach for the past 10 years with the Highlands Trailblazers ski club.
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The Complexity of the Shoulder Joint
Did you know the shoulder is the most mobile joint in the human body? This unique ball-and-socket joint allows for an impressive range of motion so you can reach overhead, throw a baseball, or go for a swim.
Unfortunately, this incredible mobility comes at a cost: instability and a high likelihood of injury. But if you understand the complexity of your shoulder joint, you’ll be well on your way to protecting it from damage.
How the Shoulder Joint Works
The shoulder joins three bones together in two different joints. The head of your upper arm bone fits in the shallow socket of your shoulder blade, forming the main joint of your shoulder. Your collarbone then connects the shoulder blade to your rib cage, forming the second joint.
However, several soft tissues also play a role in shoulder function, helping to provide additional support and stability:
Rotator Cuff
A group of muscles and their tendons that surround the shoulder joint, providing stability and controlling movement
Labrum
A ring of cartilage that protects the shoulder socket
Ligaments
Bands of connective tissue that connect bones and provide support.
Additional Muscles
In addition to your rotator cuff, numerous chest and upper back muscles contribute to shoulder movement and stability.
Understanding Shoulder Injuries
With all these moving parts, it’s no surprise that the shoulder is so vulnerable to injury! There are two main types of shoulder injuries you need to be aware of:
Acute Injuries
These injuries happen suddenly, often due to a fall or direct blow to the shoulder. Examples include fractures, dislocations, or labral tears.
Overuse Injuries
That said, not all shoulder injuries develop due to injuries. Degenerative changes in the shoulder joint, including age-related wear and tear or underlying conditions like arthritis, can cause the protective cartilage to break down, leading to pain and restricted mobility.
Dealing with Shoulder Pain? We Can Help
Regardless of the reason for your shoulder discomfort, the team at Peak To Shore Physiotherapy & Sports Medicine can help you find lasting relief. Our physiotherapists have the knowledge and expertise to treat a range of shoulder injuries, help you rehabilitate after shoulder surgery, or teach you how to effectively manage degenerative conditions. Schedule an appointment with us today to get started!
Our Patients Are Seeing Results
Ready to Break Free From the Icy Grip of Frozen Shoulder?
If you suspect you have frozen shoulder, schedule an appointment at Peak To Shore Physiotherapy & Sports Medicine. Physical therapy is essential for managing the condition in all three phases, and the earlier you can begin treatment, the better your outcomes will be. Our team is here to help you manage pain, restore mobility, and understand your shoulder’s movement patterns.
Don’t let frozen shoulder hold you back. Call us today to schedule your initial evaluation!
Recipe of the Month:
New Year Glow Smoothie Bowl
Ingredients:
- 3/4 cup water
- 1 heaping cup frozen mango chunks
- 1/3 cup packed avocado
- 1/2-inch piece peeled ginger, or to taste
- 1 cup packed fresh baby spinach
- 1 small clementine, peeled
- 3 ice cubes
- 1/2 teaspoon matcha green tea powder (optional)
- Diced fresh mango
- Granola of choice
- Raspberries, blueberries, and/or strawberries
- Hemp hearts
- Clementines, segmented and chopped
Instructions:
- Add the water into a high-speed blender followed by the rest of the smoothie bowl ingredients. Blend on high until smooth.
- Pour into a bowl and add toppings as desired. Serve and enjoy!
- If fresh berries are out of season, feel free to use frozen or swap them with banana slices for your topping.
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