Why Stretching Won’t Save Your Frozen Shoulder: Do This Instead
- Joseph Smith
- Nov 22, 2024
- 4 min read
Joseph Smith - Senior Physiotherapist
An evidence-informed guide from MOVE Sports Physiotherapy & Pilates
Frozen Shoulder, also called adhesive capsulitis, is a condition that makes your shoulder very painful and stiff. It limits how much you can move your shoulder and makes everyday activities like reaching up or getting dressed really hard.
Myths About Frozen Shoulder
There are some common myths about frozen shoulder that aren't true. Let’s clear them up:
Myth 1: It’s always about the shoulder joint capsule – Not always! Soft tissue dysfunction, or psychological factors like 'fear of moving', can cause stiffness too.
Myth 2: It takes 12-18 months to get better – It can take longer or shorter, depending on the person - and rehab commitment.
Myth 3: It always gets better on its own – Most people improve, but not everyone fully recovers without help.
Myth 4: You need lots of stretching – Stretching isn't always the answer. There are many other treatment options that also help. And might be superior.
Whats Happening to a Frozen Shoulder?
In frozen shoulder, the capsule of the shoulder joint becomes inflamed and thickens. The capsule is like a covering around the joint, and when it tightens (due to inflammation and thickening), it makes moving your shoulder difficult. Blood vessels grow into the capsule, filling with cells that cause stiffness and pain.
This condition affects about 2-5% of people, and it’s more common in women between the ages of 35 and 65. This may be influenced by 'The Musculoskeletal Syndrome of Menopause'.
It is also common in people with diabetes, with 20% of diabetics experiencing frozen shoulder.
Why Does Frozen Shoulder Happen?
Frozen shoulder can occur for unknown or undetectable reasons (called primary frozen shoulder) or be triggered by other problems (called secondary frozen shoulder). Secondary frozen shoulder can be caused by:
Health conditions like diabetes or heart disease.
Injuries to the shoulder.
There is also a small population of people who believe they have frozen shoulder, but when they are under anaesthesia, they have no loss of motion. This experience can be a result of fear, anxiety, or stress that makes the person afraid to move their shoulder.
What Does Frozen Shoulder Feel Like?
The main symptoms of frozen shoulder are severe pain and a loss of movement in the shoulder. People with frozen shoulder often find that their shoulder becomes stiff and hard to move in all directions. The pain can be so bad that it interrupts sleep or makes even small movements really uncomfortable.
Frozen shoulder usually happens in three phases:
Freezing Phase: Pain is the main problem, especially at night. With pain becoming more painful overtime. This phase can last anywhere from 2 to 9 months.
Frozen Phase: Pain starts to decrease, but stiffness gets worse. You continue to lose shoulder range of motion, and may last from 4 to 12 months.
Thawing Phase: Range of motion slowly increases, while pain slowly decreases. But it can take anywhere from 5 to 24 months.
How is Frozen Shoulder Diagnosed?
Doctors will typically diagnosis frozen shoulder through a battery of movement tests, assessing your active and passive range of motion.
They will compare how much active movement you have (moving your shoulder on your own) and how much passive movement you have (moving your shoulder for you). If both are limited, frozen shoulder could be the cause.
Doctors will also check your neck, back, and ribs to see if other parts of your body are affecting your shoulder.
They may also request imaging such as; X-ray, or MRI to rule out other structural issues that cannot be picked up during movement analysis.
How is Frozen Shoulder Treated?
Treating frozen shoulder can be tricky because every persons experience and underlying drivers are different.
Exercise: Gentle exercises to improve mobility and strength.
Exposure Therapy: Gradual movement exposure to reduce fear and build confidence.
Massage: Sometimes massage can help if shoulder stiffness is due to fear or stress.
Other treatments: Your clinician might recommend a multi-modality approach based cause, and underlying drivers, like diabetes.
Stretching too much, too soon, can make things worse.
So it’s important to follow your clinician advice.
Check out these exercises to start your shoulder rehab journey:
IMPROVING MOBILITY
ADDING FUNCTION
PERFORMANCE BASED EXERCISES :
How Long Does Frozen Shoulder Last?
Frozen shoulder can last a long time, anywhere from 12 months to 42 months. In rare cases, it can last even longer, up to 7 years. Most people don’t need surgery, but it’s important to stay active and not just wait for it to get better on its own.
Frozen shoulder can be challenging and painful, but recovery is possible with the right support.
A tailored plan from a physiotherapist or exercise physiologist can make a significant difference in managing pain and regaining mobility.
At MOVE, our goal is to empower you to move better and feel stronger. Through expert care, clear plans, and empowering support to help you achieve more than you thought possible.!
