Help For A Frozen Shoulder
When my shoulder locked up in the past year, the constant pain was the least of my worries. As a massage therapist and structural integrator, I am on my arms to my livelihood, not to mention simple everyday tasks like opening doors and brushing my hair. The helplessness was surprising and shocking. Fortunately, I developed various ways to speed up my recovery and am glad that they are with you.
Although a frozen shoulder seems to come suddenly, it is usually the accumulation of many small injury and a deprivation of healing. I could trace my first injury to a day of weed-whacking months. I remember my shoulder to say: “I know it hurts, but we have done here, and you recover.” It has but not quite. Then, about a week before my vacation, I strained it again dancing, then spend hours on the computer and worked for a heavier than usual schedule with the customer. Multiple injuries, even if each individual is small, add up and take their toll.
The first step in treating a frozen shoulder is the calm, really calm. I was fortunate to be able to depend on my husband, children, friends, and help with the most mundane tasks. My arm was on my side to light and not something of which stand out. That is to say, I did not brush my hair, open a door, or even dress or undress me with his arm.
Let me clarify. The rest 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 pain and speed the recovery.
After a few days of real rest, the next step in the healing of a rotator cuff is passive range of motion exercises. I had the advantage of the warm, Mexican ocean to aid my recovery. I stood in water up to my neck, and let the waves massage and mobilize my shoulder. I could not swim and do not try. I went into the water.
You get the same benefits from walking in a warm pool. Many municipalities have special warm-water pool but a hot tub or regular pool would work, too. The key is to make your flabby arms and let the water mobilization of the shoulder and melt adhesions.
For complete healing, again full range of motion is necessary. Move your arms without pain every day. Sometime you will, what you lost. It is of crucial importance, so as far as possible and not feel any pain. Try shoulder circles, arm circles, and put his arms behind his back. But not all the movements that cause pain. Pain corresponds injuries. No-pain equal recovery. The work of both arms, so that you do not develop adhesions in non-injured arm. A physical therapist can be very helpful in shaping exercises, build balanced strength and flexibility in your shoulders.
Finally, to prevent future micro-damage. Make peace movement and a daily practice, and how you can best be regulated, the overachieving activities that actually lead to weakness and dependence.