Frozen shoulder. Should you stretch during the initial stages?
I’m on my second frozen shoulder. The the first was my dominant arm and a bit of a nightmare. This is the other one and so far not as bad. I can still ride my bike pain free on easy trails and the road. I have seen a physio twice and he is confident of the diagnosis. But during consultation he thought I was at the worst point and prescibed stretches.
But its still locking down and getting worse. I think when my first shoulder froze I made it worse by over stretching too much at this stage. So 3 questions
1. If riding my bike doesn’t hurt (or not much) its Ok to do it?
2. My streching should be:
a. Not at all untul it stops hurting
b. Gentle so it doesn’t hurt
c. Vigorous, pull hard to get it moving.
3. You advice is based on?
a. your profesional opinion as a medical practioner or sports coach (please specify profession)Posted 5 years ago
b. your personnal experience of a frozen shoulder
c. Your mates experience, something you heard in the pub or read on the internet
d. Its Singletrack you asked for an opinion it would be rude not to give one
1. You could do but I there’s pain you will probably prolong/worsen phase 1 (the acute I flammatory phase) and your overall recovery timeframe as a result. Sometimes you progress faster by going slower initially…..
2. A. stretch into pain WILL make you worse in phase 1 if it is a true adhesive capsualitis
3. A. Physio (postgrad musculoskeletal) this should be standard Physio advice as per current understanding of the pathology and current clinical practice in specialist shoulder clinics (your Physio needs to review the like of clinical specialist Jo Gibsons work!)Posted 5 years ago
that was sort of my thoughts. I think he was just optimistic that i was out of the first bit rather than giving poor avdice. He claimed to have eliminated rotator cuff and enpingement (spelling). Its also just like the righ when it went and that I think was confirmed by 2 consultants
Last night bike ride was 100% pain free. The weekend I realised that I couldn’t push or pull the bars much without pain so it easy trails for me…Posted 5 years agobigjimSubscriber
I got a frozen shoulder after a broken collar bone and it took months to regain full movement but I do have a family history of them. I’d say start slowly, do the stretches until the movement is tight and before it gets proper painful – it is going to hurt a bit, but probably what doctory types would call ‘discomfort’ 🙂 . Your physio really should be dictating this side of it though.
I think the most important thing is to actually do the exercises and do them regularly, you really need to help yourself with this one. It is a good feeling when it gets further every time and even better when you realise you have your arm all the way up without having to try.Posted 5 years ago
kiwifiz – why on earth would you need to go to a specialist shoulder clinic to see someone who had done a post registration postgraduate msk qualification? Frozen shoulders are amongst the most common conditions that physiotherapists see in any outpatient department up and down the length of the UK.
Ampthill – do your stretches, but dont take them into pain. Do them regularly. If it’s bothering you a lot – get referred to whichever medical (not physio) specialist and see what they suggest.Posted 5 years ago
Regular is however often you want to do your stretches. Anyway – frozen shoulders pretty much sort themselves out given time – most of the time. Just be careful that you dont do too many adapted movements that lead to further imbalances and muscle shortening and you’ll be fine.Posted 5 years agomidlifecrashesSubscribernedrapierSubscriber
Don’t know if I really know what a frozen shoulder is, but I’ve had very painful episodes of neck/shoulder pain, spasms/lock-ups that last from a few days to a week and more.
I found a good osteopath who really helped. I try and keep up on the exercises he told me to do (stretches to keep my upper spine limber and mobile, taking the strain off the muscles around the 2 vertebrae at the neck/shoulder joint) if I don’t, and I’m stressed, lazy with posture at my desk and on the bike combined with lots of miles, I get it back again. I’m not a big painkillers man, but ibuprofen is the business at taking the tension out and allowing the muscles to relax and heal. Only takes a few doses, pain subsides, then I get back on the exercises!Posted 5 years ago
Kiwifiz – fair enough I misread your reply. Can I ask what your postgrad msk qualification is and whethere or not it’s any good. I am considering going down the MACP post grad route. It’s glupton btw, not glumpton, although today I am quite glum as I’m just back from a funeral.Posted 5 years ago
I’m not sure I quite fit the description in the radio show.
I remain optimistic of recovery without surgery. Its the second thing I’ve heard on radio 4 about this. hen I got to a surgeon last time he was still keen on the rench it hard under anaesthetic approach
nedrapier sounds like you’ve had thorasic joint problems. Frozen is the ball joint of the shoulder clamping down and causing pain and restricting movementPosted 5 years ago
glupton1976….drop me an email (in profile) and I’ll happily give you some PG info/thoughts…..
Ampthill……nothing wrong with getting massage/trigger points done for the symptomatic surrounding muscles….usually really helpful for some relief without upsetting the capsular inflammatory process. glupton1976 thoracic mobilisation suggestion a good one too as stiff/rounded middle back can really mess with shoulder blade/shoulder biomechanics…helps indirectly calm down pain sensitivity too.Posted 5 years ago
I have to say that 2 evenings of keeping the stretching gentle and I’m feeling way more confident. Muchless pain and not really much lees movement. I’ve been trying 3 lots 20 seconds and eezing it gently further each time. So thanks to all those who chipped in
Tuesday night I was thinking i better lay off the bike. Tonight I did a really quick blastt on the road and it seemed fine.Posted 5 years ago
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