Frozen shoulder, also called adhesive capsulitis, is a condition that causes pain, stiffness, and limited movement in the shoulder joint. It can hamper daily activities like reaching overhead, dressing, or even sleeping comfortably. If you are dealing with a frozen shoulder, knowing the right steps to take can help you recover faster and prevent long-term pain.

In this blog, we will focus on the things you can do for frozen shoulders, from simple home remedies to medical treatments that work.

Start with Pain Relief

Managing pain is the very first step to treating frozen shoulders. According to orthopedic specialists, early pain relief helps patients stay consistent with exercises, which is crucial for recovery.

Apply heat or cold packs: Heat relaxes tight muscles, while cold reduces inflammation. Try alternating between the two to get maximum relief.

Use over-the-counter medications: Pain relievers such as ibuprofen or paracetamol can help reduce discomfort and stiffness.

“In an early stage of frozen shoulder, reducing discomfort is important. Once the pain is under control, patients are more comfortable performing gentle exercises, which play an important role in restoring mobility,” explains Dr. Sumit Anand, the Best Orthopedist in Gurgaon, Miracles Apollo Cradle/Spectra.

Gentle Stretching Exercises

Exercise is one of the most effective methods to treat frozen shoulder. Start slow and avoid pushing movements. Frozen shoulder exercises include:

Pendulum swings: Lean forward and let your arm hang freely. Swing it gently in small circles.

Towel stretch: Hold a towel behind your back with both hands and softly pull upward to stretch your shoulder.

Cross-body stretch: Bring one arm across your chest and hold it with the opposite hand to stretch the shoulder.

Tip: Perform these exercises daily, but stop if you experience sharp pain. Consistency is key to improvement.

Physiotherapy

If home exercises are not enough, consult a physiotherapist near you. They will guide you through targeted movements to improve flexibility and strengthen the joint. Physiotherapy not only reduces stiffness but also speeds up the recovery process.

Medical Treatment Options
For severe or persistent frozen shoulder, doctors may suggest frozen shoulder medicine,
including:

Corticosteroid injections: These injections can help reduce pain, discomfort, as well as swelling.

Hydrodilatation: A sterile fluid is injected into the shoulder joint to help stretch the capsule and improve shoulder joint movement.

Arthroscopic surgery: If other treatments don't work, an orthopedist may recommend surgery to release the tightened joint tissue.

Lifestyle Tips for Faster Recovery

Stay active: Avoid keeping the shoulder immobile for too long.

Maintain good posture: It helps reduce pressure on the joint.

Eat an anti-inflammatory diet: Eat leafy greens, nuts, seeds, and omega-3-rich foods.

Manage health conditions: If you have diabetes or thyroid problems, keeping them under control can help with recovery.

Be Patient

Frozen shoulder does not improve overnight. Recovery from frozen shoulder may take several months, but with the right treatment plan, pain relief, exercises, physiotherapy, and lifestyle changes, you can restore mobility and get back to normal activities.

Conclusion:

Frozen shoulder can be easily managed with a combination of lifestyle modifications, pain management, stretching exercises, and physiotherapy treatment. However, in some cases, doctors may recommend medical treatment. The earlier you start frozen shoulder treatment, the faster your recovery will be.

Don’t ignore ongoing shoulder pain; consult the best orthopedic near you for a personalized treatment plan and regain mobility without long-term damage.