Frozen Shoulder and Its Impact on Daily Life: Tips for Improving Function with Dr. Anupam Das
Frozen shoulder, also known as adhesive capsulitis, is a condition that causes pain and stiffness in the shoulder joint, making it difficult to perform everyday tasks. From reaching for objects to dressing, frozen shoulder can severely affect your daily life. However, with the right approach, it’s possible to manage the symptoms and improve mobility.
In this blog, Dr. Anupam Das, an expert orthopedic surgeon, provides valuable insights on how frozen shoulder impacts daily activities and shares practical tips for improving shoulder function.
What is Frozen Shoulder?
Frozen shoulder is a condition in which the tissues surrounding the shoulder joint become inflamed and thickened, leading to reduced flexibility and pain. The condition typically progresses in three stages: the freezing stage, the frozen stage, and the thawing stage. During these stages, the shoulder’s range of motion decreases, causing difficulty with basic tasks and movements.
How Frozen Shoulder Affects Daily Life
The limitations imposed by frozen shoulder can make everyday activities challenging. Some common impacts on daily life include:
- Difficulty Reaching or Lifting Objects: Simple tasks like reaching for items from a high shelf, lifting grocery bags, or even brushing your hair can become incredibly painful and difficult due to the restricted range of motion.
- Pain During Sleep: People with frozen shoulder often experience difficulty sleeping, especially when lying on the affected side. The pain and discomfort can interfere with rest, leading to fatigue and additional strain.
- Challenges in Dressing: Putting on clothes, especially items that require raising the arms (like shirts, jackets, or bras), can become a frustrating and painful task.
- Difficulty with Work and Hobbies: Activities like typing, lifting tools, or participating in physical hobbies can be challenging. Frozen shoulder can disrupt your ability to work and enjoy your favorite pastimes.
- Impact on Social Life: The pain and stiffness may affect your ability to engage in social activities, such as hugging loved ones, playing sports, or carrying out simple tasks like preparing meals.
Tips for Improving Function and Managing Frozen Shoulder
Although frozen shoulder can be debilitating, there are effective strategies for managing pain and restoring function. Dr. Anupam Das recommends the following tips for improving shoulder mobility:
1. Engage in Regular Physiotherapy
Physical therapy is essential for improving range of motion and reducing pain. A physical therapist can design a personalized rehabilitation program that includes specific exercises to stretch and strengthen the shoulder muscles. Regular therapy can help you gradually regain movement and reduce stiffness.
Some beneficial exercises include:
- Pendulum Swings: Lean forward and let the affected arm hang down, swinging it gently in circles. This helps reduce stiffness and increase flexibility.
- Towel Stretch: Hold a towel behind your back with both hands, and use the unaffected arm to pull the affected arm upward. This stretches the shoulder joint.
- Cross-Body Stretch: Bring the affected arm across your body and gently stretch to improve flexibility and reduce tightness.
2. Use Pain Management Techniques
Managing pain is crucial during the recovery process. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help alleviate mild pain. For more severe pain, corticosteroid injections may be recommended to reduce inflammation and improve mobility.
You can also apply heat or cold packs to the shoulder. Cold therapy can reduce swelling, while heat can relax the muscles around the joint, making movement easier.
3. Stay Active with Gentle Movement
Although it might seem counterintuitive, staying active with gentle movement can prevent further stiffness and speed up recovery. It’s essential to avoid complete immobility, which can worsen the condition. Engage in light, non-strenuous activities that keep your shoulder moving, such as walking or gentle stretching.
4. Modify Daily Tasks
During the recovery stages, modifying how you perform everyday activities can help reduce strain on the shoulder. For instance, you can use assistive devices like a reacher to grab items from high places. Opt for clothing that doesn’t require excessive shoulder movement, and consider using adaptive tools to make tasks like dressing or cooking easier.
5. Rest and Recovery
Getting adequate rest is essential to allow the body to heal. However, it’s important to strike a balance—too much rest can lead to increased stiffness, while overusing the shoulder can worsen the condition. Follow your doctor’s or physical therapist’s guidance on how much activity is appropriate for your stage of recovery.
6. Consider Surgical Options (If Necessary)
In cases where conservative treatments such as physical therapy and pain management do not provide relief, surgery may be considered. Surgical options like shoulder manipulation or arthroscopic surgery can help release the tight tissues surrounding the joint and restore mobility. However, surgery is typically a last resort after all non-invasive options have been explored.
Conclusion
Frozen shoulder can significantly affect daily life, but with the right approach, it is possible to manage symptoms and regain function. Dr. Anupam Das emphasizes the importance of physical therapy, pain management, and staying active during recovery. By following these strategies, you can improve shoulder mobility and resume normal activities with greater ease.
If you’re experiencing symptoms of frozen shoulder, consult with an orthopedic expert like Dr. Anupam Das, who can guide you through the best treatment options tailored to your needs. Take the first step towards recovery today and improve your quality of life!
