Unfreeze Your Shoulder; Reclaim Your Active Life
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 Lycoming Physical Therapy can help you manage your symptoms and facilitate a more efficient recovery.
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.
Factors That May Increase Your Risk
Certain factors can increase your risk of developing frozen shoulder:
Understanding the Three Phases Of Frozen Shoulder
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.
- 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.
- 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.
- 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.
Ready to Break Free From the Icy Grip of Frozen Shoulder?
If you suspect you have frozen shoulder, schedule an appointment at Lycoming Physical Therapy. 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!
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
Joint Structure
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.
Soft Tissue Support
Several soft tissues also play a role in shoulder function, helping to provide additional support and stability.
A group of muscles and their tendons that surround the shoulder joint, providing stability and controlling movement.
A ring of cartilage that protects the shoulder socket.
Bands of connective tissue that connect bones and provide support.
In addition to your rotator cuff, numerous chest and upper back muscles contribute to shoulder movement and stability.
Understanding Shoulder Injuries
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
Overuse injuries develop due to repetitive overhead motions that strain the tissues in the shoulder, particularly the rotator cuff. They’re particularly common in sports like swimming, baseball, or weightlifting.
Dealing with Shoulder Pain? We Can Help
Regardless of the reason for your shoulder discomfort, the team at Lycoming Physical Therapy can help you find lasting relief. Our physical therapists 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!
It’s Your Choice!
Direct access allows you to be in control of your healthcare and the speed at which you’re able to receive it. Direct access laws allow patients to receive an evaluation and treatment from a physical therapist without a physician’s referral.
This means less time and money spent trying to find a solution to your pain and discomfort.
If you require physical therapy for a chronic condition or recent injury, call our clinic today to request an appointment and get started on your journey toward a pain-free life.
Patient Success Story
“Best experience with therapy! Always felt welcome, never rushed, and always answered any questions I may have had. Both Kim and Shannon were great to work with. I feel like I was given exercises I could do at home to strengthen the area I needed to work on most. I would highly recommend them to anyone needing therapy.”
How to Perform the Exercise
Stand tall with a dumbbell in each hand, arms resting in front of your thighs and palms facing your body.
Keep your arms straight (but not locked) and slowly raise both arms in front of you.
Lift the dumbbells until your arms reach shoulder height, then pause briefly at the top.
Slowly lower both arms back to the starting position with control.
Asian Chicken Slaw
This colorful, crunchy slaw combines fresh vegetables, shredded chicken, herbs, avocado, and a creamy peanut dressing for a satisfying meal packed with flavor and texture. Perfect for meal prep lunches or an easy weeknight dinner.
Ingredients
- 1/3 cup rice wine vinegar
- 3 tbsp soy sauce
- Juice of 1 lime
- 1/2 cup peanut butter
- 2 cloves garlic, finely chopped
- 1/2 head Napa cabbage, thinly sliced
- 1/2 head red cabbage, thinly sliced
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 large carrot, shredded
- 6 green onions, sliced
- 1 avocado, sliced
- Fresh basil and cilantro
- 1–2 cups shredded chicken breast
Instructions
- Whisk together the rice wine vinegar, soy sauce, lime juice, peanut butter, and garlic until smooth and creamy.
- In a large bowl, combine the Napa cabbage, red cabbage, bell peppers, carrot, and green onions.
- Add the avocado, basil, cilantro, and shredded chicken.
- Pour the dressing over the slaw and toss until everything is evenly coated.
- Serve immediately or refrigerate briefly before serving for even more flavor.