There are numerous strategies to help you sleep well with a frozen shoulder. Lack of sleep due to the pain of frozen shoulder is common and quite manageable. 

We all require sufficient sleep. The importance of good sleep is even greater when recovering from a frozen shoulder.

The sleep experts recommend seven to nine hours of refreshing shut eye a night.  I wasn’t getting enough. Are you?

My frozen shoulder pain kept me awake for months. I was lucky to get two or three hours. My nerves were frayed and my emotions on the brink of collapse. To survive, I had to find sleeping strategies. And I did. 

Why does Frozen Shoulder hurt worse at night?

Is It Just My Imagination?

In the daytime we are active and distracted. We forget about our pain. At night, the intense discomfort of frozen shoulder rears its ugly head. We can’t sleep. 

Scientifically speaking, during rest, blood flow to the body slows down. The kidneys become less able to remove water leading to retention and increased internal pressure. Our bodies swell. This higher pressure increases inflammation and pain. There is a legitimate reason for your night time pain. 

How Do You Stop Frozen Shoulder Pain at Night?

Gentle Stretching

• Try performing very light upper body stretches. These gentle movements help to relax stiff muscles and decrease inflammation and discomfort.

Medication

• Take advantage of pain relieving medications like Aspirin and ibuprofen. These over the counter pills ease the night time pain of frozen shoulder. Take them close to bedtime. 

Reduce Day Time Movement

• Excess movement during the day increases inflammation and pain during sleep.  Limit vigorous daily activity.  Less pain equals a restful night. 

Sleep Position

• We can’t always control our sleep position as we move unconsciously. However, we can limit movement. Place a pillow on your frozen shoulder side to prevent rolling.

• Switching to the other side of the bed can often reduce habitual night time movement and reduce discomfort.  

Frozen Shoulder Sleeping Tips

Herbal Teas

• Some great tasting teas to help with relaxation and sleep are magnolia, chamomile, lavender, valerian and passion flower tea. Find them in your local grocery or health food store. 

Pillows For Comfort

• Common household pillows are a wonderful tool to help with the night time pain of frozen shoulder. 

• Lie on your healthy side and hug a cushion or pillow. This position will support your painful arm and prevent unwanted movement. 

• Resist sleeping on your front. This causes instability in your shoulders.  Sleep on your back to keep your shoulders aligned. 

• Place a pillow under your head for more comfortable shoulders.  Add more support to your head by placing a small rolled up towel under your neck.

• A body pillow can also provide significant relief. These full length pillows are very comfortable and prevent unwanted movement.

Heat And Pain Reduction

• Heat on the shoulders at bedtime equals less pain and better sleep. Use a heating pad, hot pack, or take a hot shower.

Nutritional Supplements

• Well known natural sleep aids include melatonin, valerian and magnesium supplements.

Guided Meditation

• YouTube has a complete library of free guided sleep meditations for you to discover. Guided meditation is guaranteed to relax and support a good night’s sleep.

Sleep Hygiene

• Keep your room dark and cool, limit technology and large meals before bed and  maintain a consistent sleep schedule to ensure a good night’s sleep. 

My 5 Favorite Sleeping Strategies

• Chamomile Tea. Remember to brew for 5 to10 minutes in a covered mug.
• Lavender Oil. Apply to hands, arms and temples with a gentle massage.
• White Noise. I used a fan most nights for refreshing air circulation and to block outside distractions.
• Sleep Meditations. Find one you like on YouTube, stick in some earbuds, and in no time you will be asleep.
• Gratitude and Optimism. End each night with positive thoughts. Be thankful for how far you have come and optimistic for a good night’s sleep and healthy recovery.

Wrap Up

Treat your frozen shoulder with attention and care.  See a physiotherapist for treatment, support, stretches, pain relief, mobility assessment, and sleeping strategies. Experiment with  sleeping positions and pillows. Try guided sleep meditations. Good nutrition is also important.

Check this out: https://reflexhealth.co/mobility/how-to-reduce-pain-and-inflammation-with-diet/

Final Thoughts

Working through the pain and discomfort of frozen shoulder is physically and mentally exhausting. What works well one week to reduce frozen shoulder pain may not work the next. Be proactive. Do some research. Most importantly, make sure to take advantage of all of the available sleep techniques to ensure a rejuvenating sleep and healthy recovery from your frozen shoulder. 

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A diagnosis of frozen shoulder is daunting. This painful condition progressively disables upper body mobility. Daily activities become onerous. You want to heal. The advice of professionals is vital to your health.

Follow the do’s and don’ts to ensure a full recovery.

“The course of frozen shoulder can run from one to three years.” You are in constant pain.  How will you manage? 

The do’s and don’ts of frozen shoulder will help to fortify your success. 

These healing tools include:  early intervention, exercise,  positive mind set, pain management and support, sleep, patience, nutrition, gratitude and resilience. 

Armed with these amazing techniques, you can’t help but succeed.  

Today you can’t reach the top shelf in your kitchen!

It is time to learn all you can about the do’s and don’ts of frozen shoulder.

You make an appointment with your doctor.  He confirms a diagnosis of frozen shoulder and refers you for physiotherapy. 

What now?

16 Do’s and Don’ts of Frozen Shoulder

Early Intervention and Exercise

DON’T wait until you are desperate for help. Frozen shoulder can affect your professional and personal life. Make an appointment to see your doctor. Early intervention is key to a successful recovery. I waited too long. I thought I had pulled a muscle.

DO listen to the professionals. Physiotherapy treatments, guidelines and support are paramount for recovery.  Attend appointments on a regular basis, and commit to performing exercises and stretches as directed. I was diligent. I attended as many sessions as possible. The treatment was invaluable. 

DON’T over do it. A prognosis of a one to three year recovery time is discouraging. It is human nature to want to speed up healing by doing too much too soon. Listen to your physiotherapist. I was frustrated and ended up hurting myself. Heed the advice of professionals. 

DO keep active. Don’t let the pain of frozen shoulder discourage you from moving. The discomfort can be excruciating. However, restricting mobility will increase stiffness, recovery time, and amplify pain. Make it a daily practice to keep active. I made a commitment to walk at least ten minutes a day.minutes. This simple activity was a life saver. It improved my mood, pain and sleep. 

Positive Attitude and Pain Management

DON’T blame yourself.  Frozen shoulder is not your fault. Millions of people are diagnosed every year. Sometimes there are pre-existing health conditions, often there are not. It affects more women than men, and generally individuals between forty and sixty. I berated myself for ignoring the pain. This didn’t help. 

DO nurture a positive mindset. With hard work, a positive attitude, and perseverance, the majority of individuals with frozen shoulder will recover. Re-frame. Make it a habit to turn negative thoughts into positive. I learned this technique has tremendous healing power. 

“You either get better or bitter. It’s that simple. You either take what has been dealt to you and allow it to make you a better person, or you allow it to tear you down. The choice does not belong to fate, it belongs to you.

Josh Shipp

DON’T be a hero. Seek support, guidance, treatment and pain management. Confide in friends, family members and medical professionals.  You don’t have to go this alone. I started journaling. Recording my thoughts and feelings reduced my anxiety. Give it a try.

DO take advantage of suggestions for pain control. Ice packs help to reduce inflammation while hot packs promote circulation. Over-the-counter medications also help to reduce inflammation, pain and promote mobility.  When you lessen pain, you provide your brain and body with a much needed break. Take advantage of available medication. Ibuprofen “took the edge off” and helped me sleep. 

Sleep and Patience

DON’T put pressure on your arm while sleeping. This leads to compression, inflammation and pain. I placed cushions on either side of my body to keep from rolling onto my painful shoulder. 

DO try to sleep on your back. This will reduce pain and assist with a restful night of sleep. Try the side pillows. 

DON’T expect a speedy recovery. This is unrealistic and will breed frustration. A frozen shoulder can take many months to years to fully heal. Practice patience. This was a hard one for me. I was so tired of the discomfort and restrictions. 

DO take the time to learn about frozen shoulder. Knowledge is power. I read a lot of material about frozen shoulder. 

Nutrition and Gratitude

DON’T forget about good nutrition. I was exhausted and in pain. I craved carbohydrates and sugar. 

DO make it a practice to reduce sugar and refined carbohydrates, and increase fresh vegetables, fruits, lean meats and legumes. I substituted lemon water for soda, fresh fruit for sweet dessert, and occasionally, fish for red meat. I felt better and lost some weight. 

DON’T obsess about the negative. Count your blessings and express gratitude. Gratitude is a tremendously healing emotion. The practice of gratitude increases the feel good chemical dopamine. The more gratitude, the more dopamine. I was so thankful for the support I received.

DO remain optimistic about your recovery. Most people who have experienced frozen shoulder regain full mobility. Believe you will heal. I did. You will too!

Resilience

DO remember and DON’T forget:

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Article also published at: [email protected]

Take control of your shoulder recovery with Siphox Health

With Siphox Health monitor your shoulder range of motion and shoulder pain over time. Users say “It would be like going on a diet without tracking your weight loss.” Take control today by downloading the Siphox Health App.

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Individuals suffering from frozen shoulder are no stranger to chronic pain, restricted mobility, and sleepless nights. The stigma associated with frozen shoulder contributes to the misery and  despair. 

If you suffer from chronic pain you are not alone.  Millions of people across the globe can relate.  This type of pain is especially difficult to endure. It persists because the nervous system continues to fire and send messages to the brain. 

The statistics for this debilitating condition are sobering:

• Chronic pain can last for six months or more
• There are four main types of chronic pain
• Your chances of experiencing chronic pain increase with age
• Most adults need medical attention for chronic pain
• 10% of people in the world experience chronic pain
• Chronic pain victims get 42 less minutes of sleep a day  
• Overdose kills more Americans than guns

Reference from Geek Health Journal

5 Types of Pain With Frozen Shoulder

Shoulder Pain

Pain is the best known symptom of frozen shoulder. The discomfort resides in the nerves of the shoulder region and musculoskeletal tissues. These two can become painfully intertwined. 

The freezing stage is associated with the highest degree of pain, lasting anywhere from six weeks to one year or more.

Frozen shoulder pain begins as a dull ache with increasing intensity over time. I felt like my shoulder joint was being jabbed with a hot metal poker. It “was on fire.” Pain radiated down my arm. Reaching up or sideways was excruciating. Dressing was next to impossible. This type of discomfort was new and took my breath away. 

Neck Pain

Because the shoulder and neck are closely connected, neck pain often accompanies shoulder discomfort. Reduced mobility exacerbates the pain.

The pain that ran from the base of my neck to my shoulder joint and down my arm was intense. I was shocked by what felt like an electrical current zapping me with intense discomfort. 

Night Pain

Most patients experience more pain at night from increased inflammation and compressed nerves because of pressure on the arm during rest. 

Night pain is particularly distressing. Insufficient sleep hinders healing. Our bodies marinating in anxiety can’t be good for us. I would wake with a gasp to an arm screaming with rage. Ice packs provided temporary relief. 

Stiffness

Reduced mobility and increased stiffness intensify in the frozen stage. Routine activities are difficult. The shoulder becomes frozen in a capsule of tight connective tissue.

In the freezing stage, pain was concentrated in the shoulder joint and neck. Discomfort has been noted to diminish in the frozen stage, but not always. The left side of my upper body felt like a solid block of cement. Any attempt to lift or rotate my arm left me unprotected and vulnerable to an assault of deep raw pain. 

Decreased Mobility

Any movements of the arm can become excruciating.  Lack of mobility causes additional scar tissue. The shoulder is literally frozen in place.  

Fear of pain becomes as debilitating as the force of pain itself. You are afraid to move. 

Many undergo surgery to break up the unrelenting grip. I would inadvertently bang or jostle my arm. The pain was intense and almost surreal. It felt like it was happening to someone else. The angry red scar tissue did not wish to be disturbed. 

ZINGERS

Zingers are like bee stings or zaps, and common with frozen shoulder. I would describe a zinger as a burning, shocking, squeezing, or cold prickly sensation that comes out of the blue. Ice packs help with zingers.

My Experience of What Frozen Shoulder Pain Is Like

After two plus years, I felt isolated and misunderstood. Others doubted my suffering. Many presumed I was weak. 

Medical professionals were quick to dismiss frozen shoulder as a mysterious affliction that disappears with time. I was slipping deeper into a state of depression and disbelief.  What was happening?  I experienced lightning bolt pain across my upper back, down my arm, and into my fingers. It was a bizarre mix of life changing symptoms. I was desperate for relief.

The pain and disability of frozen shoulder may affect job security, finances, emotional, mental and physical health, self-confidence and social activity.

Many experiencing the pain of frozen shoulder are set adrift in a sea of uncertainty and dysfunction, without sufficient support, or effective strategies for pain management. 

ADVICE

My pain was unrelenting. I couldn’t sleep, dress, shower, wash, cook, clean, or drive my car. I did, however, receive a great deal of advice.

“Wrap a towel around the shower rod and use it to stretch your bad side.”  I remember clenching my teeth to muffle a scream. It was sheer agony. A routine dental check revealed a mysteriously cracked molar. I declined an explanation.

I slipped on our basement stairs. I grabbed the hand rail with my bad arm to prevent a complete tumble. The pain stole my breath. “Well it is a good thing really, you probably tore some adhesions and saved yourself from surgery.” Really?

Treatments for Frozen Shoulder:

Physiotherapy

It is alway wise to seek professional help. Qualified personnel will work on stretches, exercise, and assist with pain relief.  A physiotherapist will gradually increase the range of motion threshold to ensure optimum healing. Balancing exercises are also important to reduce injury to other parts of the body. 

Pain Relief

Non-prescription medications like ibuprofen and aspirin help to reduce inflammation and encourage mobility. Maintaining movement will assist in a positive recovery.

Corticosteroid Injections

A needle with medication is inserted into the shoulder joint. This assists in reducing pain and inflammation for several weeks to months. A commitment to consistent exercise will help to continue to break up scar tissue and provide relief from stiffness.

Surgery

When other treatment options have been unsuccessful, surgery may be recommended. Scar tissue is removed from inside the joint of the shoulder. Post-surgery physiotherapy is recommended to ensure the restoration of a full range of motion. 

Final Thoughts

You are not alone. Frozen shoulder or adhesive capsulitis is not uncommon. Statistics suggest that a staggering five to twenty percent of the population will suffer from the pain and dysfunction of a frozen shoulder. 

A frozen shoulder can take from one to three years to heal. Because of the significant daily pain and dysfunction, anyone experiencing shoulder discomfort is advised to seek a medical assessment promptly. This will ensure adequate support, professional treatment, and much needed pain management. 

Talk to your friends, family members, and your doctor about your feelings. Start a journal to record your thoughts and progress. There are many frozen shoulder support groups online, and helpful information. Keep moving forward. 

You have got this!

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The medical community has discovered that certain foods act as powerful medicine, and are effective in reducing chronic inflammation, pain and disease. 

Our Diet

Our diet plays an integral role in our health and well-being. Consuming a low carbohydrate, low sugar, lean meat, and plant based diet means less inflammation, pain, and chronic illness. Eating less sweet food, refined carbohydrates, salt, saturated fat, French fries, soda and red meat can significantly help to reduce the incidence of inflammation and pain.

If you wish to rid yourself of inflammation and pain for good, begin by following an anti-inflammatory diet.

I recently read a book titled: The Pain of Modern Civilization written by Dr. Ajay Issar & Dr. Alka Issar. This book discusses ways of preventing diabetes, arthritis, stroke, hypertension, high cholesterol, high triglycerides, migraine headaches and immune diseases. 

The information in this book dispels the myth that chronic disease is inevitable with aging. It goes on to say that chronic ailments are not necessarily determined by one’s genetics and can often be reversed. 

We know that frozen shoulder is most often caused by inflammation. The capsule of the shoulder joint has ligaments that hold the shoulder bones to each other.. When the capsule is inflamed, the shoulder bones are unable to move freely in the joint. 

When I had frozen shoulder, I would have done anything for relief. I did. I changed my way of eating. 

Chronic disease is not a mystery, nor does it necessarily require medical intervention and diagnosis. This is really good news! 

Unhealthy Food Facts

• Increased sugar consumption can lead to diabetes.
• Increased saturated fat can lead to heart disease.
• Increased salt can lead to high blood pressure.
• Increased refined carbohydrates can lead to elevated triglycerides and cholesterol.
• Several of the modern day diseases are linked to inflammation. These include diabetes, heart disease, cancer, depression, arthritis and Alzheimer’s. 

Anti-inflammatory medicines have existed far longer than the tablets manufactured at scale by international corporations. They come from the ground beneath our feet. All natural, these ingredients have been present in our diets from as early as humans roamed the earth. 

Anti-Inflammatory Foods

Anti-inflammatory foods include tomatoes, green leafy vegetables, and fatty fish like salmon, mackerel, sardines and tuna. Also included are blueberries, cherries, oranges, strawberries, almonds and walnuts. 

These foods are very high in antioxidants and polyphenols, the protective compounds found in plants. They act to reduce inflammation and pain. 

I was happy to hear that coffee may also protect against inflammation.

The Mediterranean Diet

Have you heard of the Mediterranean diet? It is linked to lower inflammation, healthy aging, decreased insulin resistance, decreased bowel cancer, decreased cell damage, decreased fatty liver disease and improved thinking skills. It is rich in vegetables, fruits, legumes, fish and olive oil. This diet is also low in red meat and saturated fats.

I experimented with an anti-inflammatory diet during my course of frozen shoulder. A few weeks after changing my diet, I began to feel better. 

I started small. I replaced soda with lemon water, sweet dessert with fruit, red meat with salmon or tuna a couple of times a week. I also enjoyed a fresh salad and vegetables with dinner, and snacked on unsalted walnuts and almonds during the day. I was never hungry, and even lost a few pounds. 

Simple and Tasty Anti-inflammatory Recipe for Herb-Baked Eggs.

This recipe requires only a couple of minutes to prepare. It serves one person. 

Ingredients:

• 1 teaspoon melted butter
• 1 tablespoon milk
• 2 eggs
• Sprinkle of garlic powder, dried oregano, dried thyme, and dried dill

Cooking Instructions:

– 500 °F / 260 °C / Gas Mark 10

• Grease the bottom of a small baking dish with milk and butter.
• Crack the eggs on top of the milk and butter mixture.
• Sprinkle with dried herbs and garlic.
• Broil for 5–6 minutes depending on your preference.

Enjoy!

Photo by micheile dot com on Unsplash

Photo by Chepe Nicoli on Unsplash

Article also posted at: https://[email protected]

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]]> 10563 https://reflexhealth.co/injury/frozen-shoulder/6-fantastic-exercises-to-heal-frozen-shoulder-not-recommended-by-physios/ Wed, 04 May 2022 04:18:27 +0000 https://reflexhealth.co/?p=10438 The post 6 Fantastic Exercises to Heal Frozen Shoulder Not Recommended by Physios appeared first on Siphox Health.

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Frozen shoulder lasts one to three years and then simply disappears.

How often did I hear this statement? Was it really designed to make me feel better? I couldn’t drive, dress, cook, shower, sleep, or work. 

This statement made me angry. I believe it pays a great disservice to anyone suffering the debilitating and life changing consequences of frozen shoulder. 

This medical condition caused me intense pain, suffering, insomnia, anxiety, depression and frustration. That is the truth! 

My physiotherapy treatments were a life-saver. But, I found myself searching for more.I couldn’t sit and wait for three years for this “to go away.” However, I wasn’t particularly receptive to the alternative.

You are what you do and not what you say you’ll do. 

Carl Jung

Recast your current problems into proactive goals.

Suze Orman

It was a challenging time. I wanted  someone or something to make it go away. No one could. It became very clear, early on, that my recovery was in a large part, up to me. 

I read about non-mainstream healing modalities.  Practices that fell under the murky umbrella of self-care, self-love, and the mind/body/spirit alliance. Breathwork, gratitude, meditation, positive thinking and sleep hygiene.

Did I love myself? Why did people keep asking me this? Did I practice self-compassion? Well, I think so. 

Why could no one understand?  I wanted ultrasound, ice packs, and Advil. I needed relief. I didn’t want my frozen shoulder to last one to three years. Who had that much time?

I was committed  to my physiotherapy. It was invaluable. I am so grateful for the treatment I received. I always looked forward to the support, hot packs, ice, ultrasound, stretches, and my regular mobility assessments.  

But, I required more. I had to take action. I did! It began with my precious breath.

Here are 6 exercises to help you heal with a frozen shoulder:

1) Breathing

Slow, deep conscious breathing oxygenates the blood, improves the immune system, releases pain reducing endorphins, calms the heart, improves sleep, and increases feelings of well being.

Sit in a relaxed position. Inhale through your nose into your belly for a count of four.  Feel your abdomen expand.  Hold for a count of four. Release for a count of four. Repeat.  Begin with five minutes a day. You will start to experience less pain, improved sleep, and increased feelings of well-being.  

2) Gratitude

I was in pain. I was miserable. I didn’t want to hear about the health benefits of expressing gratitude.  

However,

Gratitude blocks toxic emotions, such as envy, resentment, regret, and depression, which can destroy our happiness.

Robert Emmons, Professor At UC Davies

Gratitude releases dopamine, a feel good chemical. The more  gratitude the more dopamine. The more you give the more you get. 

Gratitude decreases stress, boosts the immune system, generates optimism, strengthens relationships, improves sleep, increases self-confidence, and lowers blood pressure.

Practice gratitude. You will feel the difference!

3) Sleep

A good night’s sleep is paramount to physical, mental, emotional,  and cognitive well-being. It is essential for recovery. The pain of frozen shoulder can interfere with sleep quantity and quality. 

Avoid heavy meals, caffeine and alcohol before bed. Keep a consistent sleep/wake routine. Set your room to a moderate temperature. Wake naturally if possible. 

Engage in daily exercise. Minimize screen time, noise and light in the evening, and avoid smoking. A relaxing bath with a cup of chamomile tea may help.

4) Positive Thinking

Pay close attention to your thoughts. They have incredible power. Positive thoughts lower rates of anxiety, depression and pain. Optimism promotes a long life, increased heart health, reduced risk of cancer, less respiratory infections, and increased resilience to stress. Make it a daily habit to reframe negative into positive.

5) Meditation

Meditation is a great tool to reduce stress, assist memory, boost attention, improve sleep, decrease pain, reduce anxiety, and lower blood pressure. 

Find a quiet location, close your eyes, focus on your breath, and slow your mind. With practice, you will feel refreshed, clear, and calm. 

Your Healing Journey

Things may come to those who wait, but only the things left behind by those who hustle.

Abraham lincoln

Begin with daily box breathing. Just five minutes. Express gratitude at every opportunity. Reframe negative thoughts into positive. Walk in the sunshine. Practice meditation and good sleep habits. 

I wasn’t willing to just wait. I forced myself to be proactive even when I didn’t feel like doing anything.  My sleep and mood improved, my pain was reduced, and I healed quicker. These practices will work for you too.

6) Nutrition 

With so many simple, delicious, and nutritious ways to give your health a boost, why not experiment with some easy and tasty foods.  Meals that are loaded with anti-inflammatory and dopamine rich ingredients to help reduce pain and speed up recovery. You can’t help but feel a little better.

And, that my friend is a whole other story.

Additional Resources:

https://1birthdayfun.medium.com/the-power-of-four-to-impact-great-health-4c9c9f78d5e6

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]]> 10438 https://reflexhealth.co/injury/frozen-shoulder/freezing-frozen-thawing-my-3-phases-of-frozen-shoulder/ Mon, 25 Apr 2022 04:51:56 +0000 https://reflexhealth.co/?p=10295   The  “Freezing” Phase Picture this: You reach for your favorite cup. You wince!  Unphased, you try again.   Another blast […]

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The  “Freezing” Phase

Picture this:

You reach for your favorite cup. You wince!  Unphased, you try again.  

Another blast of pain! 

You need your morning fix, and remember the local drive through. You reach through  the window to pay and experience another jolt.

Nonchalantly, you unbuckle your seatbelt, flash an apologetic smile, and stretch across your chest with what is now becoming your ‘“good arm,” only you don’t quite know this yet.

Your shoulder is in phase one and beginning to freeze. 

A physio friend explained it this way. In the freezing phase, the capsule around your shoulder joint is weaving a tight web of thick tissue over the ligaments, bones and tendons. Pain increases as mobility decreases. You sense that something is off. Two weeks ago you were paddling across the lake. Today it hurts to raise your arm. 

The “Frozen” Phase

In phase two, or the frozen phase, your shoulder feels completely stuck.  The frozen phase can last from one to two years. 

Pain may diminish, but your mobility becomes severely restricted. Routine activities like washing your hair, vacuuming, driving, cooking, fastening a seat belt, and even dressing become next to impossible, and very time consuming. Many individuals describe that they feel like a T-Rex, with that big body and teeny tiny arms jostling for survival. 

Discomfort often interrupts a restful night’s sleep.

Your friend’s sister mentions that physiotherapy treatments are proven successful for frozen shoulder. They help with pain relief, mobility and strength. You are optimistic and ring for an appointment. 

Your therapist confirms that your shoulder is frozen. It could take one to three years to heal.The treatments include range of motion exercises, ice, heat, laser therapy, ultrasound, numbing medications, and possible corticosteroid injection into the affected joint. Your range of motion will be closely monitored. 

The “Thawing” Phase

Another Year

“Time does not fly.” It can take 6 months to two years for a shoulder to thaw. You have come so far and are proud of your determination, strength, and progress.  

It was late Spring. The sun was out. The birds were singing. I was in the garden determined to dig. I experienced a surge of new found energy running up my arm. It started with a tingle. I knew in my heart it was a sign.. 

The moment had come. My shoulder was thawing and I was healing.  

The painful vice began to loosen. I could move.  Mobility slowly returned and I was hopeful.

Measuring your range of motion can become a bit of an obsession. Whether it be up a wall, peering into the bathroom mirror, or with an app, these numbers provide proof that you are recovering. You start to feel like your former self. 

I forced myself to be proactive when I had frozen shoulder.  I didn’t want to be dependent on pain medication, and I desperately wanted to get better. I remained committed to professional help, but also learned that there were many things I could do independently. I spent a great deal of time reading, and discovered multiple paths to healing.  

This information raised so many questions. Did I have a previous injury?  How was my  diet?  What was I eating?  Certain foods increase inflammation and pain. Emotions and stress can play a part. Did I have coping strategies for unwelcome thoughts and feelings?  Was I too hard on myself?” How about exercise? How would I rate my overall health?

Walking is an amazing activity full of numerous health benefits. Swing those arms and lubricate those joints. I began to take deep refreshing breaths.

You too will return to your beloved hobbies and sports. You will get your life back. The nightmare of frozen shoulder will end.

Reflections

I was sitting in a treatment room, my back to the door. My shoulder was frozen and I was in pain. I was attached to a machine that intermittently compressed a gigantic, heavy ice pack strapped to my shoulder. It hurt.

I heard the door open and in walked my physio. “How are you today Janice?” I lied and said “OK.”  She told me she would be back in ten minutes. I heard her pause at the door. I cranked my head around. “Janice,” she said,  “I hope you show yourself the same compassion and kindness that you show everyone else.” I felt my eyes burn.

Self-compassion, self-love, and self-care are so important. You could even go so far as to say that successful recovery depends on them.

Spoiler Alert

And that dear friend, is the beginning of a whole other story.

 

 

This article was also published at: https://[email protected]

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]]> 10295 https://reflexhealth.co/injury/frozen-shoulder/how-frozen-shoulder-changed-my-life/ Mon, 11 Apr 2022 11:32:56 +0000 https://reflexhealth.co/?p=10216 What follows is an uncomfortable, unedited, and true account of my new life with frozen shoulder. The first few months.

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If you, or someone you know has received a Frozen Shoulder Diagnosis, do not despair. There are helpful professionals and excellent resources, but most of all there is hope. With patience, persistence, and time, you will begin to heal. I know this to be true.

Adhesive capsulitis or frozen shoulder is a debilitating and painful medical condition. Discomfort and reduced mobility significantly disrupt activities of daily life. The three phases consisting of freezing, frozen, and thawing are well documented. Recovery can be slow, painful, costly, and filled with uncertainty. 

It happened to me. I experienced frozen shoulder lasting over two years. It began in my left arm. I suffered, worked hard at getting better, and eventually began to heal.

What follows is an uncomfortable, unedited, and true account of my new life with frozen shoulder. The first few months.

 

                                                                 Image by Janice Tovey 2020

 

 

The Beginning of Frozen Shoulder

I was no stranger to pain. Having experienced the typical strains and discomforts associated with aging, I thought I was pretty tough.  Stuff like childbirth, migraines, and the odd sports related injury. A little kayaking was one of my favorite activities. The feeling of being one with the water was rejuvenating. That was at least until a pesky new breed of pain reared its ugly head.

In late 2019, an unrelenting dull ache would rouse me from sleep. I puffed up pillows, rolled onto one side, and naively assumed that this too would pass.

It did not.

Two weeks into my new life, I started popping anti-inflammatories. The insidious pain chipped away at my mental and physical health. A sleep deprived body burned with so many questions. My tired brain was falling behind.

I was a stranger in my own skin. The left shoulder was in phase one. It was starting to freeze.

I didn’t understand what was happening. I had been just fine. It was now late November 2019. I was busy preparing for the holidays. I was doing things I enjoyed. Shopping,  sewing, wrapping, baking, and decorating.  I needed this unwelcome intruder to go away.

I was fairly active. This shouldn’t be happening to me. I walked five times a week, practiced beginner yoga, and performed some basic stretches.

I worked at a public library. Admittingly, there was considerable lifting, pushing, bending, and computer work. My arms and back were occasionally sore, but this was different somehow.

 

My New Reality

Over the ensuing month, I became witness to a steady decrease in my range of motion. I gradually lost the ability to move my left arm and shoulder. I did my best with gentle stretches and hot showers. Pencil marks on our kitchen wall were a sobering reminder of my declining agility. The bathroom mirror became my constant companion. The distance of my reach seemed to be my new obsession. 

Frozen shoulder is idiopathic. The cause is often unknown. This did little for my confidence.

Predisposing factors may include: being female, diabetes, stroke,

mastectomy, rotator cuff injuries, hypothyroidism, hyperthyroidism, age, and stress. I was female, over forty, and like all of us, had stress. 

 

Intervention

I needed help. A month of unrelenting discomfort forced me to the doctor. She recommended physiotherapy.

I was treated with ice, heat, cupping, laser, and gentle stretches. This provided temporary relief at best. 

I declined a cortisone injection. Having done a significant amount of research, I decided this was not the best option for me. It didn’t feel right.

It was getting closer to the New Year. I was not improving. The pain woke me nightly. My nerves were frayed and my emotions on the brink of collapse. Nothing seemed to help. I could feel myself getting worse.

Another month passed. I returned to my doctor feeling depressed, anxious, and just a  little desperate. The range of motion in my left arm was now severely restricted. The constant pain felt almost inhumane.

Frozen shoulder had never been on my radar. I had heard of bursitis, rotator cuff injuries, and tendonitis. Not this.

 

Happy New Year?

As the dawn of another New Year was ushered in, “stuff” hit the proverbial fan. 

I was attempting to towel dry after a shower. I was unable to reach behind my back. My left arm was no longer functional. The pain in my shoulder, neck, and arm was, well, “disarming.”

After greetings of a Happy 2020, my physiotherapist confirmed that my left arm was indeed frozen. I was devastated. I thought of those little pencil marks on my kitchen wall. The faint scratches that confirmed my ever diminishing mobility. 

There was nothing left to measure.

My house was becoming a mess. I could not vacuum, reach to clean, do washing, open the dishwasher, shower, wash or dry my hair, fasten a seatbelt, drive a car, put on a coat, pick up my little dog, or dress myself. A poncho was my best friend.

My husband had to pitch in, a lot. My frozen shoulder took a toll on him, our children, our family, and our life.

I remember overhearing a comment from a stranger, “some people will do almost anything to get out of housework eh?” I felt demoralized and misunderstood.

Feeling isolated, alone, and in pain, I began declining social invitations.

 

Fast Forward Two Months

In late January, I was really not feeling well. In most cases, pain ceases when a shoulder freezes. I was the exception.

In an attempt to raise my sagging spirits, I was assured that a frozen shoulder does not usually occur twice in the same arm. Whew! That was something at least.  However, my therapist continued, strategically avoiding eye contact, there is always the remote possibility of your other arm freezing.

Spoiler Alert

And that dear friend, is the beginning of a whole other story.

You can read Janice’s next blog here- Freezing, Frozen & Thawing – My 3 Phases of Frozen Shoulder.

Take control of your Frozen Shoulder with Siphox Health

With Siphox Health monitor your shoulder range of motion and shoulder pain over time. Users say “It would be like going on a diet without tracking your weight loss.” Take control today by downloading the Siphox Health App.

 

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