Frozen shoulder, or adhesive capsulitis, is a condition characterised by stiffness and pain in the shoulder joint. It develops gradually and can significantly impact daily activities. Proper management and care are essential to navigate recovery effectively. This checklist outlines the steps you need to understand and address frozen shoulder symptoms successfully.
1. Recognise the Symptoms Early
Frozen shoulder symptoms typically progress through three stages: freezing, frozen, and thawing. The freezing stage involves increasing pain and reduced range of motion. The frozen stage brings stiffness and difficulty in performing tasks like reaching overhead. Finally, the thawing stage involves gradual improvement in movement and pain reduction. Recognising these symptoms early is crucial for timely intervention. If you’re uncertain, learning what frozen shoulder is from reliable sources can clarify your condition.
2. Consult a Shoulder Specialist
Promptly consulting a shoulder specialist in Singapore ensures an accurate diagnosis and personalised treatment plan. Specialists use imaging tests and physical assessments to evaluate your shoulder’s condition. Early consultation can prevent complications and improve your recovery prospects. Whether through manual therapy, medication, or advanced interventions, expert guidance sets you on the right path.
3. Understand the Causes and Risk Factors
Understanding what a frozen shoulder is includes knowing its causes and risk factors. The condition is more likely to occur in individuals aged 40 to 60, particularly women and those with conditions such as diabetes or hypothyroidism. Previous shoulder injuries or surgeries can also increase the likelihood of developing a frozen shoulder. Being aware of these factors helps you take proactive steps to prevent its onset or recurrence.
4. Follow a Tailored Exercise Programme
A targeted exercise programme is vital for restoring shoulder mobility and strength. Physical therapists often recommend gentle stretches and strengthening exercises tailored to your stage of recovery. For example, pendulum swings and cross-body stretches can improve the range of motion without overexertion. Consistency is key, so follow your therapist’s guidance closely.
5. Manage Pain Effectively
Pain management plays a significant role in frozen shoulder recovery. Over-the-counter pain relievers, heat therapy, and cold compresses can alleviate discomfort. In some cases, a specialist may recommend corticosteroid injections to reduce inflammation and improve mobility. Combining these methods ensures you stay comfortable throughout the recovery process.
6. Stay Committed to Physical Therapy
Physical therapy is a cornerstone of frozen shoulder treatment. A skilled therapist will guide you through exercises that gradually improve your shoulder’s flexibility and strength. Regular therapy sessions, combined with home exercises, accelerate recovery. Staying committed to your therapy plan ensures long-term success and prevents setbacks.
7. Be Patient with Your Recovery Timeline
Frozen shoulder recovery takes time, often spanning several months to a year. Each stage of the condition requires a different approach, and rushing the process can lead to complications. Trust the expertise of your healthcare team and focus on gradual progress. Patience and perseverance are essential for achieving a full recovery.
8. Explore Advanced Treatment Options
If conservative treatments don’t yield sufficient improvement, advanced options such as manipulation under anaesthesia or arthroscopic surgery may be considered. These procedures are performed by experienced specialists and can restore mobility in severe cases. Consulting a shoulder specialist in Singapore ensures access to the latest advancements in treatment.
9. Maintain a Healthy Lifestyle
A healthy lifestyle supports overall recovery. Balanced nutrition, regular physical activity, and stress management contribute to your body’s healing process. Additionally, addressing underlying health conditions such as diabetes can prevent a frozen shoulder from worsening or recurring. Prioritising wellness accelerates your return to normal activities.
Final Thoughts
Recovering from a frozen shoulder requires a combination of timely intervention, consistent effort, and professional guidance. By following this essential checklist, you’ll navigate the journey with confidence and improve your chances of a successful outcome. From recognising symptoms early to consulting a shoulder specialist in Singapore, every step plays a vital role in restoring your shoulder’s function and quality of life.
Ready to regain full mobility? Contact Bryan Tan Novena for expert care and personalised solutions for frozen shoulder today!