Rehab Roadmap: Overcoming Frozen Shoulder

Written by: Kelley Newsad

PT, MPT, OCS, Cert. MDT

Pelvic Floor & Orthopedic Physical Therapist; Board Certified Orthopedic Clinical Specialist; Certified in the McKenzie Method of Mechanical Diagnosis & Treatment

A Journey from Stiffness to Strength

Frozen shoulder (adhesive capsulitis) is a condition characterized by thickening and tightening of the capsule surrounding the shoulder joint, resulting in pain and restricted range of motion. It typically develops gradually, progressing through three stages: freezing, frozen, and thawing. For many, dealing with this chronic health condition is not just about the physical limitations that it may bring. Frozen shoulder can also take an emotional toll: the frustration of not being able to perform simple tasks, like reaching for a jar, combing your hair, or even hugging a loved one, can be overwhelming.

Understanding the Stages

  • Freezing Stage: Primarily marked by increasing pain and decreasing mobility.
  • Frozen Stage: Characterized by stiffness with less acute pain, often feeling limited in movement.
  • Thawing Stage: Gradual return of motion and reduction in pain.

Navigating Recovery

Prioritize Consistent Effort. While progress may feel slow, each session contributes to your overall improvement. Break down recovery into manageable goals to maintain momentum. Engage in physical therapy exercises diligently, even when the progress seems small. These exercises help to rebuild strength, flexibility, and mobility. These exercises are not always easy, but each session brings you closer to your goal.

Acknowledge Emotional Impact. The limitations imposed by frozen shoulder can be frustrating. Recognize these feelings and seek support from healthcare providers or support groups if needed. Sometimes, just talking to someone who understands your journey can lighten the load. You’re not in this alone!

Focus on What You Can Do. Instead of dwelling on restrictions, concentrate on achievable steps and celebrate small victories. This approach fosters a positive outlook and reinforces progress.

Never underestimate your ability to heal. Your body, your mind, and your heart are capable of far more than you might realize. Stay positive, stay focused, and, most importantly, never give up.