Help For A Frozen Shoulder

When my shoulder locked up last year, the constant pain was the least of my worries. As a massage therapist and structural integrator, I depend on my arms for my livelihood, not to mention simple daily tasks like opening doors and brushing my hair. The helplessness was surprising and frightening. Fortunately, I developed several ways to speed my recovery and am happy to share them with you.

Although a frozen shoulder seems to come on suddenly, it’s usually the accumulation of many small injuries and a deprivation of healing. I could trace my initial injury to a day of weed whacking months before. I remember telling my shoulder, "I know it hurts, but we need to get this done, and you'll recover." It did, but not completely. Then, about a week before my vacation, I strained it again dancing, then spent hours using the computer, and worked a heavier than usual schedule with clients. Multiple injuries, even if each one is small, add up and take their toll.

The first step in healing a frozen shoulder is to rest, truly rest. I was fortunate to be able to depend on my husband, kids, and friends to help with the most mundane tasks. My arm lay at my side for days and didn't lift anything including itself. That means I didn’t brush my hair, open a door, or even dress or undress myself with that arm.

Let me clarify. Resting is not scaling back 20, 30, or even 50 percent. It is complete and total relaxation for several days.

Controlling inflammation is also important. Some inflammation is necessary for healing, but ice packs and ibuprofen can also reduce the pain and speed the recovery.

After a few days of real rest, the next step in healing a rotator cuff is passive range of motion exercises. I had the benefit of the warm, Mexican ocean to aid my recovery. I stood in the water, up to my neck, and let the waves massage and mobilize my shoulder. I couldn’t swim and didn’t try. I just walked in the water.

You can get the same benefits from walking in a warm swimming pool. Many communities have special warm-water pools, but a hot tub or regular swimming pool would work, too. The key is to keep you arms limp and let the water mobilize the shoulder and melt adhesions.

For complete healing, regaining full range of motion is necessary. Move your arms without any pain every day. Eventually you’ll restore what you lost. It’s important to move as far as you can and not feel any pain. Try shoulder circles, arm circles, and putting the arms behind your back. But don’t make any movements that cause pain. Work both arms so you don’t develop adhesions in the non-injured arm. A physical therapist can be very helpful in designing exercises that build balanced strength and flexibility in your shoulders.

Finally, prevent future micro-injury. Make rest and exercise a daily practice and, as best you can, to regulate the overachieving activities that actually lead to weakness and dependence. nnn