Frozen shoulder, also known as adhesive capsulitis, is a condition characterised by stiffness and pain in the shoulder joint. It typically develops gradually, worsens over time and then resolves, usually within one to three years. Understanding the condition and the recommended exercises can significantly aid in managing symptoms and improving shoulder function.
Symptoms and Progression
Frozen shoulder develops in three stages:
- The freezing stage: the shoulder becomes painful and movement starts to become limited.
- The frozen stage: the pain might decrease but the stiffness worsens.
- The thawing stage: the range of motion begins to improve.
Key symptoms include persistent shoulder pain that often worsens at night and a noticeable limitation in range of motion. The shoulder may feel stiff, and simply rotating the arm can be painful. These symptoms can affect daily activities and quality of life, so early consultation with a healthcare provider leads to an earlier diagnosis and management plan.
Diagnosis
The diagnosis of frozen shoulder is primarily clinical, based on your history and a physical examination. A physiotherapist or doctor will evaluate the shoulder's active and passive range of motion; one distinctive feature of frozen shoulder is that both active and passive movements are equally limited and painful.
In some cases, imaging such as an MRI or X-ray may be used to rule out other conditions that mimic frozen shoulder, such as a rotator cuff tear. An accurate diagnosis is essential for effective treatment planning.
NHS-Approved Exercises for Managing Frozen Shoulder
Incorporating regular, targeted exercises into your routine can significantly ease symptoms and restore function.
- Pendulum stretch: lean over slightly, allow the affected arm to hang down and gently swing it in small circles. This reduces stiffness and increases range of motion.
- Doorway stretch: stand in a doorway with both arms on the frame slightly above your head, and slowly lean forward until you feel a gentle stretch in the shoulders. This extends the shoulder muscles and enhances flexibility.
- Towel stretch: hold a towel behind your back with both hands and use the good arm to pull the affected arm upward. This helps regain movement and reduce tightness.
Start with gentle movements to avoid exacerbating pain, and gradually increase intensity under the guidance of a physiotherapist. As pain subsides, strengthening exercises rebuild the shoulder muscles and help prevent future problems.
Managing Pain and Improving Mobility
Alongside exercise, managing pain effectively is crucial. Applying heat or cold to the affected area can reduce pain and inflammation. Because each stage of frozen shoulder varies in symptoms, the type of exercise and pain management should be adapted as you progress, ideally with guidance from a physiotherapist.
Consistent Practice and Patience
Recovery from frozen shoulder is a gradual process that requires consistent effort and patience. A daily routine of recommended shoulder exercises accelerates healing and maintains improvements. Regular reviews with a physiotherapist ensure you are performing exercises correctly and progressing at the right pace, with adjustments tailored to your recovery.
Frequently Asked Questions
What should I expect when treating frozen shoulder? Treatment depends on severity. Initially, expect an assessment, personalised exercises and advice. Most people see improvement within a few weeks of consistent treatment.
How long does recovery typically take? Recovery varies by individual and severity. Mild cases may improve in weeks, while complex cases may require several months of targeted physiotherapy.
Can physiotherapy prevent frozen shoulder from returning? Strengthening exercises, good posture and sensible activity habits significantly reduce recurrence risk.
Is treatment painful? Physiotherapy aims to reduce pain progressively. Some discomfort is normal during rehabilitation, but treatment should not cause sharp pain.
If shoulder pain or stiffness is limiting your daily life, book an assessment and we will build a plan to get your shoulder moving again.