Frozen shoulder or adhesive capsulitis is a painful condition that is rather frustrating to treat as well. It causes stiffness and restricted mobility which in turn aggravate the pain. This downward spiral of limited mobility and pain can however be prevented by using certain frozen shoulder treatment exercises which we will discuss today. We will also talk about some important home remedies to prevent frozen shoulder pain at night. Before we discuss the ways to cure frozen shoulder pain quickly at home, let us study what causes it.
Causes of frozen shoulder
The shoulder is a ball-and-socket joint comprising of the humerus, scapula and the shoulder bone. The humerus or upper arm bone fits into the socket formed by the scapula or the shoulder blade. Strong connective tissue called the shoulder capsule protects and surrounds this joint. In patients with frozen shoulder, the capsule thickens and develops stiff bands or adhesions reducing the mobility of the joint. Traumatic injury, lifestyle factors and age are some common causes of this condition.
Here are some easy ways to cure frozen shoulder at home.
Acupuncture involves the use of needles to puncture certain energy points in the body. This technique enables the energy (Chi or Qi) to flow undisturbed, reducing inflammation and pain. Seek help of a registered therapist in your area for relieving shoulder pain.
Supplements such as alfalfa and turmeric reduce pain and inflammation and also restore the connective tissue in the shoulder socket. Pau’d arco can also help. Also take vitamin D and vitamin K.
3. Hot and cold compresses
Hot compresses or ice packs can sometimes give temporary pain relief. Use ice first and follow up with heat. You may add a few essential oils like Wintergreen, Eucalyptus or Peppermint oils in the compress.
4. Use the Kirsch protocol
Dr. John Kirsch is a leading expert on shoulder pain. He has recommended many stretching exercises for frozen shoulder in his book on non-surgical cures for treating shoulder pain. Dr. Kirsch recommends these methods for nearly 99% of shoulder pain cases. In the main exercise, you hang off a chin-up bar for 30 seconds followed by rest of 1-2 minutes. Repeat several times a day. (You must do this exercise daily for 10 minutes, twice a day.)
NSAIDs or non-steroidal anti-inflammatory drugs like Ibuprofen can help with the pain and reduce swelling. However, long term use of such drugs should be avoided.
6. Physical therapy and massage
Physiotherapy and deep tissue massage therapy with the help of a trained therapist along with home exercise regime can also help. Here are some important frozen shoulder treatment exercises to do at home:
- Shoulder pendulum– Do this exercise first by using just the weight of your arm. Later you can add dumbbells or kettle-bells to this routine. Keeping your back straight and core muscles tight, start swaying your body. Start with small circles and let the shoulder follow the body’s motion.
- Sliding the ball on a wall– Hold a ball in the palm of the affected shoulder. Stand facing a wall few inches apart. Roll the ball on the wall and slide the arm upwards and downwards with it. Use caution and move slowly. Stay within limit of what you can tolerate. Attempt 10 repetitions at least.
- Miracle balls– This is another wonderful therapy to prevent sharp shooting pains in the shoulder area. Use this link to learn the exercises. To buy miracle balls, click here.
7. Chinese stretching
This stretching exercise for frozen shoulder is used for relieving pain at night while sleeping.You simply stretch your arm upwards as you sleep. Patients may also let the affected arms hang off the side of the bed.
Rub some DMSO on the joint. DMSO creates a ‘warm’ sensation which gives lasting pain relief.
9. Take cold showers
Many patients have restored limited mobility associated with adhesive capsulitis by taking cold showers twice a day. Cold showers improve blood circulation and reduce inflammation. Very skinny people or patients with low BP should avoid this remedy.
10. Make dietary changes
Cut carbohydrates and sugar from the diet. Eat more lean proteins, good fats and plenty of fruits and vegetables. These simple changes can relieve inflammation and pain.
11. Increase good bacteria in the gut
There is a link between friendly flora in the stomach and pain and inflammation. Increasing the good flora can do wonders to overall health. So eat plenty of kefir, green tea, kimchi etc to support digestion.
Try these 11 home remedies to cure frozen shoulder naturally.