Exercise for frozen shoulder

Top 10 Helpful Exercises for Frozen Shoulder

Frozen shoulder (also known as adhesive capsulitis) is a disorder in which the shoulder is stiff, painful, and has limited motion in all directions. Frozen shoulder exercises are usually the cornerstone of treating frozen shoulders.

Warm up your shoulder before completing exercises for the foreign shoulder. The most accessible approach to do this is to take a warm shower or bath for 10 to 15 minutes. You can also use a moist heating pad or a damp towel heated in the microwave, but it may not be as effective.

Stretch to the point of tension, not pain, when practicing the following frozen shoulder exercises.

How Does Frozen Shoulder Occur?

Consider an accordion. When the accordion is shrunk, it has a lot of folds. Similarly, when the shoulder joint is at your side, the connective tissue on the underside of the joint folds up.

The folds of a frozen shoulder cling together and do not easily unfold to allow a full range of motion. It causes considerable pain and restriction of shoulder joint movement.

The Most Helpful Exercises for Frozen Shoulder

Pendulum Stretches

Pendulum Stretchers

Perform this workout first. Allow your shoulders to relax. Stand up and lean slightly forward, allowing the affected arm to dangle. Swing your arm in a tiny circle about a foot wide. Once a day, make ten revolutions in each direction. Increase the diameter of your swing as your symptoms improve, but never force it. When you’re ready, increase the stretch by swinging your arm with a light weight (three to five pounds).

Towel Stretch

Towel Stretch

Hold one end of a three-foot-long towel behind your back with one hand and the opposite end with the other. Maintain a horizontal position with the towel. Pull your good arm upward to stretch the affected arm. An advanced exercise variant can be performed with the towel draped over your healthy shoulder. Hold the bottom of the towel with the affected arm and draw it toward the lower back with the unaffected arm. Repeat this 10 to 20 times per day.

Finger walk

Fingerwalk

Face wall three-quarters of the way away. With the affected arm’s fingertips, reach out and touch the wall at waist level. With your elbow slightly bent, carefully walk your fingers up the wall, spider-like, until you can comfortably raise your arm. Not your shoulder muscles, but your fingers should be performing the effort. Lower the arm slowly (with the assistance of the good arm if required) and repeat. Do this workout 10 to 20 times per day.

Cross Body Reach

Cross Body reach

Lie down or stand. Lift your affected arm at the elbow with your good arm and bring it up and across your body, applying slight pressure to extend the shoulder. For 15 to 20 seconds, hold the stretch. Repeat 10 to 20 times per day.

Armpit Stretches

Armpit stretches

Lift the injured arm onto a breast-high shelf with your good arm. Bend your knees gently, opening the armpit. Deepen your knee, bend slightly, stretch your armpit softly, and then straighten. Stretch a little further with each knee bend, but don’t strain it. Repeat these 10 to 20 times per day.

Starting to Strengthen

Add rotator cuff-strengthening exercises as your range of motion improves. Warm up your shoulder and conduct stretching exercises before beginning strengthening workouts.

Outward Rotation

Outward Rotation

Hold a rubber workout band in your hands, elbows at a 90-degree angle near your sides. Hold for five seconds while rotating the bottom half of the affected arm outward, two or three inches. Once a day, repeat 10 to 15 times.

Inward Rotation

Inward Rotation

Place one end of a rubber exercise band around the doorknob of a closed door. Hold the other end with the injured arm’s hand, and elbow at a 90-degree angle. Pull the band two or three inches closer to your body and hold for five seconds. Once a day, repeat 10 to 15 times.

Buy the Harvard Special Health Report Stretching: 35 exercises to enhance flexibility and reduce pain for more exercises to improve your balance and prevent falls, increase your flexibility, and even help relieve arthritis, back, and knee pain.

Assisted Shoulder Flexion

Sets: 10 reps: 10 seconds’ rest: 5 seconds

Lie on your back with your legs bent and both hands firmly gripping the stick. Keep your shoulder blades together as you bring the stick as far over your head as possible with your good arm.

Maintain your posture and relax.

The GOOD arm should undertake most of the work, with the afflicted arm simply riding along for the ride.

Assisted External Rotation

  • Ten reps/10 sets 5-second duration
  • Lie on your back, knees bent, and place one hand at either end of the stick.

By pressing the hand with the stick while keeping the afflicted elbow against the body, you can move your hand away and increase mobility. Maintain the position, then return to the starting point and repeat.

Abduction With Stick

  • Ten reps/10 sets 5-second hold
  • Lie on your back with your knees bent and one hand on either end of the stick.
  • Slowly move the injured arm away from your body while pressing the stick with your good arm to increase mobility.
  • Raise the arm as far as possible.
  • Maintain your posture, then lower your arm and repeat.

 Final Words

If you have a frozen shoulder, the worst thing you can do is not move your arm because it aches. To avoid freezing, keep your shoulder engaged and moving.

The goal is to consistently take the joint to its maximum range of motion and flexibility to reconstruct the connective tissue in the shoulder to its former degree of range of motion and flexibility.

Are you looking for an expert physiotherapist in Ahmedabad? Contact Dr. Niraj Patel (Physiotherapist) to get the best treatment!

frozen shoulders treatment

Causes, Symptoms, and Treatments for Frozen Shoulders

Frozen shoulder, also known as adhesive capsulitis, is characterized by stiffness and pain in the shoulder joint. Signs and symptoms usually appear gradually and then worsen. Symptoms improve over time, usually within 1 to 3 years.

The need to keep a shoulder immobile for an extended amount of time increases the danger of acquiring a frozen shoulder. It could occur following surgery or a broken arm.

Range-of-motion exercises are used to treat frozen shoulders. Corticosteroids and numbing medicines are sometimes injected into the joint as treatment. Arthroscopy is occasionally required to release the joint capsule so that it can move more freely.

Frozen shoulder rarely recurs in the same shoulder. However, some people can get it on the other shoulder within five years.

What Is a Frozen Shoulder?

Frozen shoulder is a disorder that affects the joint of your shoulder. It is typically characterized by pain and stiffness that develops gradually, worsens, and then resolves. It can take anything between a year and three years.

The ball-and-socket joint in your shoulder is made up of three bones. Your upper arm (humerus), shoulder blade (scapula), and collarbone are all affected (clavicle). Tissue surrounds your shoulder joint and holds everything together. It is known as the shoulder capsule.

When you have a frozen shoulder, the capsule becomes so thick and tight that it is difficult to move. Scar tissue forms in the joint, and there is less synovial fluid to keep it lubricated. These things further restrict movement.

How Does Frozen Shoulder Occur?

Think of an accordion. The accordion has many folds when it is shrunk. Similarly, the connective tissue on the underside of the joint folds up when the shoulder joint is at your side.

A frozen shoulder’s folds stick together and do not easily unfold to allow a full range of motion. It produces significant pain and restricts shoulder joint movement.

Symptoms

Frozen shoulder usually develops in three stages.

Stage of freezing

Any shoulder movement generates pain, and the shoulder’s range of motion is restricted. This stage lasts between 2 and 9 months.

The stage is frozen. During this period, the pain may lessen. However, the shoulder stiffens. It becomes more difficult to use. This stage lasts between 4 and 12 months.

Stage of thawing The shoulder’s mobility begins to improve. This stage lasts between 5 and 24 months.

Some people’s pain worsens at night, affecting their sleep.

Causes

A connective tissue capsule surrounds the shoulder joint. Frozen shoulder occurs when the capsule around the shoulder joint swells and tightens, preventing movement.

It is unknown why this occurs in some persons. However, it is more likely to occur after holding a shoulder immobile for an extended period, such as after surgery or an arm fracture.

Risk factors

Certain things may raise your chances of getting frozen shoulder.

Age and sex

Frozen shoulder is more common in those over 40, especially women.

Immobility or reduced mobility

People who have had to maintain a shoulder somewhat motionless are more likely to acquire a frozen shoulder. Many factors can contribute to restricted movement, including:

  • Rotator cuff strain
  • Arm fracture
  • Stroke
  • Recovery from surgery
  • Systemic illnesses
  • Certain disorders appear to increase the risk of frozen shoulders. 

Diabetes

  • Thyroid hyperactivity (hyperthyroidism)
  • Thyroid dysfunction (hypothyroidism)
  • Cardiovascular illness
  • Parkinson’s disease (PD)

Prevention

Not moving a shoulder while recovering from a shoulder injury, broken arm, or stroke is one of the most prevalent causes of a frozen shoulder. If you’ve suffered an injury that makes moving your shoulder difficult, talk to your doctor about exercises that can help you retain your capacity to move your shoulder joint.

How can a frozen shoulder be diagnosed?

Your doctor will perform the following tests to determine a frozen shoulder:

  • Talk about your symptoms and go through your medical history.
  • Examine your arms and shoulders physically:
    • The doctor will move your shoulder in various directions to see whether there is any pain with mobility. This form of examination, in which your doctor moves your arm rather than you, is known as establishing your “passive range of motion.”
    • The doctor will also examine your shoulder movement to determine your “active range of motion.”
    • A comparison of the two forms of motion is made. Frozen shoulder patients have a reduced range of motion in both active and passive motion.

The best workouts for frozen shoulder

Pendulum sway

Perform this exercise first. Allow your shoulders to release tension. Stand up and lean forward gently, allowing the affected arm to dangle. Swing your arm in a one-foot-wide circle. Make ten spins in each direction once a day. Increase the stretch when you’re ready by swinging your arm with a light weight (three to five pounds).

Towel Stretch

With one hand, hold one end of a three-foot-long towel behind your back and the opposite end with the other. Keep the towel in a horizontal position. Stretch the injured arm by pulling your good arm upward. You can do an advanced exercise variant with the towel draped over your healthy shoulder. Hold the bottom of the towel with the affected arm and bring it toward the lower back with the unaffected arm. It should be done 10 to 20 times per day.

Walk your fingers

Approach the wall three-quarters of the way. Reach out and touch the wall at waist level with the fingertips of the affected arm. With your elbow slightly bent, carefully spider-like, walk your fingers up the wall until you can comfortably raise your arm. The effort should be made using your fingers rather than your shoulder muscles. Lower the arm slowly (with the help of the good arm if necessary) and repeat. Perform this exercise 10 to 20 times per day.

Final Words

Simple therapies, such as pain medications and shoulder exercises combined with a cortisone injection, are frequently sufficient to restore motion and function within a year or less. Even when left untreated, range of motion and shoulder usage improve independently, albeit at a slower rate. After around two years, patients are fully or nearly fully recovered.

If you are suffering from frozen shoulder challenges then consult top physiotherapist Dr. Niraj Patel at Om Physio Plus Nutrition.

Types of Knee Injuries

Common Types of Knee Injuries

The knee is a multi-component complex joint that is prone to numerous ailments. Sprains, ligament tears, fractures, and dislocations are some of the most frequent knee ailments.

Simple interventions like bracing and rehabilitation exercises can effectively repair a lot of knee problems. Other wounds can need surgery to heal.

The knee is the largest joint in the body and one of the most susceptible to injury. It is composed chiefly of bones, cartilage, ligaments, and tendons.

  • Bones: Your knee joint is made up of your femur (thighbone), tibia (shinbone), and kneecap (patella).
  • Cartilage in the joints: Articular cartilage covers the back of the patella, the femur and tibia’s ends, and the patella itself. As you bend or straighten your leg, this slick substance aids in smooth contact between your knee bones.
  • Meniscus: Between your femur and tibia, two wedge-shaped sections of meniscal cartilage serve as “shock absorbers.” The meniscus, which differs from articular cartilage in that it is tough and springy, aids in stabilizing and cushioning the joint. People typically refer to torn meniscus when they discuss torn cartilage in the knee.
  • Ligaments: Ligaments join one bone to another bone. Your knee’s four primary ligaments function like sturdy ropes. Your knee’s four primary ligaments function as sturdy ropes to hold the bones together and maintain knee stability.
  • Ligaments lateral: You can find these on the sides of your knee. Your knee’s lateral collateral ligament is on the outside, while the medial collateral ligament is on the inside. They restrain the sideways mobility of your knee and support it from unnatural movements.
  • Ligaments of the knee: You can find them inside the knee joint. The anterior cruciate ligament is in front, while the posterior cruciate ligament is in the rear, forming an “X” shape. The cruciate ligaments govern your knee’s ability to move back and forth.
  • Tendons: Tendons join the muscles to the bones. The quadriceps tendon links the legs’ muscles from the patella to the front of the thigh. The patellar tendon runs from the patella to your shinbone.

Numerous crucial structures make up your knee, and any one of them can get injured. Knee fractures, Knee Injuries, dislocations, sprains, and tears of soft tissues, like ligaments, are among the most frequent knee injuries. Numerous knee injuries affect multiple knee structures. The most typical symptoms of knee damage are pain and swelling. Additionally, your knee can lock up or catch. Instability, or the sensation that your knee is giving way, is a common symptom of a knee injury.

COMMON TYPES OF KNEE INJURIES

Sprains and tears of soft tissues (such as ligaments and meniscus), fractures, and dislocations are the most frequent types of knee injuries. Numerous knee injuries affect multiple knee structures. The most typical symptoms of knee damage are pain and swelling. The knee could also catch or lock. ACL tears, for example, might result in instability, which is the sensation that your knee is giving way.

Anterior Cruciate Ligament (ACL) Injuries

Sports-related activities frequently result in injuries to the anterior cruciate ligament. ACL injuries are more common in athletes that play chopping and pivoting sports like basketball, football, and soccer. An erroneous landing after a jump or a sudden change in direction can tear the ACL. Anterior cruciate ligament injuries happen around half as often as other knee tissues like articular cartilage, the meniscus, or other ligaments.

Posterior Cruciate Ligament (PCL) Injuries

When the knee is bent, and someone strikes the front of it, the posterior cruciate ligament is frequently hurt. This frequently happens in car accidents and contact in sports. Usually, only partially torn posterior cruciate ligament tears have the capacity to mend on their own.

Collateral Ligament Injuries

Collateral ligament injuries are typically brought on by a force that forces the knee outward. These frequently contact wounds. Injuries to the MCL are frequently sports-related and are typically brought on by a direct hit to the outside of the knee. Blows may damage the lateral collateral ligament to the inside of the knee and cause the knee to turn outward (LCL). Compared to other knee ailments, lateral collateral ligament tears happen less commonly.

Meniscal Tears

Acute meniscal tears frequently occur while playing sports. The meniscus may tear when twisting, cutting, rotating, or being tackled. Meniscal tears can also be brought on by aging or arthritis. If the menisci have weakened with age, even an awkward twist when getting up from a chair may be enough to trigger a rip.

Fractures

The patella is the bone that breaks most frequently around the knee. Fractures can also occur at the points where the femur and tibia connect to form the knee joint. High energy trauma, such as falls from great heights and car accidents, is the main cause of many knee fractures.

Dislocation

A dislocation occurs when the knee’s bones are wholly or partially out of alignment. For instance, the patella can fall out of place, or the femur and tibia can be pushed out of alignment. A deviation in the way a person’s knee is built might result in dislocations. Dislocations are most frequently brought on by high-energy trauma, such as falls, car accidents, and sports-related contact in people with normal knee structures.

KNEE INJURIES CAUSES

The knee joint and the supporting components are susceptible to a variety of injuries from awkward motions, falls and collisions, sharp turns, excessive force, and misuse. Tears in ligaments, tendons, cartilage, and patellofemoral pain syndrome are all common knee ailments. Any knee injury that requires immediate medical attention enhances the likelihood of a full recovery. Physiotherapy, open surgery, and arthroscopic surgery are all possible forms of treatment.

REHABILITATION EXERCISES FOR KNEE INJURIES

There are varieties of rehabilitation exercises for various types of knee injuries. Here are some of the major ones:

  • Straight Leg Raises
  • Hamstring Curls
  • Prone Straight Leg Raises
  • Wall Squats
  • Calf Raises

Are you concerned that working out can exacerbate knee discomfort or damage? The best thing you can do is to maintain flexibility and strength in the muscles that support your knee if your doctor gives the all-clear. Start out slowly and gradually increase. Inquire with your doctor about the best exercises for you.

Are you trying to find a physiotherapist with experience? Get the most excellent care by contacting physiotherapist Dr. Niraj Patel!

Ankle sprain exercises

Physiotherapy Exercises for Ankle Sprain

While sprained ankles need time to heal, it is also essential to strengthen the muscles around the ankle to help it recover and forestall further sprains. Most people can start exercising their sprained ankle after a few days of rest for minor or moderate sprains. Simple motion exercises and strength training help the ankle heal appropriately. Tailoring other workouts around the sprained ankle is vital to avoid reinjury or overworking the ankle.

Immediately after an ankle injury, the most crucial factor will be rest. Once doctors diagnose a sprained ankle, the person should rest for a few days. A few home cures may aid recovery. Elevating the foot may help reduce swelling. Placing an ice pack wrapped in a towel on the area for about 10 minutes every few hours can also help reduce swelling and pain. Over-the-counter (OTC) drugs, such as ibuprofen (Advil) or acetaminophen (Tylenol), can also help with the pain. A few rest days are usually enough for most people with mild to moderate sprains. After a few days, the person may begin gentle exercises to help rehabilitate the ankle. Healing of the ligaments usually takes about six weeks.

Ankle Exercises and Guidelines

The ankle is a complex joint. Recovery from an ankle injury will require the person to focus on four factors:

  • Range of motion
  • Strength
  • Flexibility
  • Balance

Each of these functions is crucial for a healthy ankle joint. Various exercises will zero in on one or more of these factors. Exercise therapy is an essential part of the healing system. A survey presented in the British Journal of Sports Medicine showed substantial proof that exercise therapy can help treat an ankle sprain. Exercise helps strengthen the ankle and forestall recurring sprains or other issues. While a person may encounter slight discomfort while doing these exercises, they shouldn’t cause pain. Anyone who feels pain while exercising ought to stop and rest the ankle.

Ankle Sprain Exercise

Exercises for Ankle Sprain

  • Range of motion: Following an injury, the ankle will be firm and have a restricted range of motion. It is essential to perform exercises to help restore a normal range of motion.
  • Ankle circles: A short range of motion exercise involves making clockwise and counterclockwise circles with the foot and ankle. To do this exercise, sit in a comfortable chair or on the sofa, holding your foot off the ground. Begin by leisurely making large circles, clockwise, with your foot and ankle. Perform ten repetitions and then repeat moving counterclockwise.
  • Drawing or writing with the ankle: Another effective range of motion exercise involves drawing or writing letters, numbers, or other characters with the foot. To do this exercise, sit in a comfortable chair or on the couch, holding your foot off the ground. Trace each alphabet letter in the air with the foot, using the big toe as a cursor or pencil. Repeat the entire alphabet three times if this exercise does not cause pain.
  • Knee motion: Sit in a chair with your feet flat on the floor. Without raising the foot, gently move the leg at the knee from side to side. Do this for 3 minutes if it causes no pain.
  • Strength: The ankle must be vital to help support the body’s weight when a person undertakes daily activities. Strength training is crucial, but it is essential to follow a doctor’s instructions about when to start this exercise stage. Usually, a person can begin strength training once they can stand on the ankle without pain or increasing swelling.
  • Towel curls: Sitting on a hard chair, such as a kitchen chair, place a hand towel on the floor in front of the chair. With bare feet, use the toes to grab the towel. Hold this position for 5 seconds and release. Repeat this action ten times if it does not cause pain. Another form of this activity is to use the foot to pick up marbles from the ground and place them in a cup.
  • The band pushes: Sit flat on the floor with the legs in front of the body. Place a resistance band or towel around the ball of the foot. Push against the band so that the toes point slightly forward. Repeat this ten times.
  • Wall pushes: Sit on the floor with the feet straight in front of the body, resting against the wall. Bend the other leg and go against the wall with the healing potion. Hold this position for 6 seconds before relaxing. Repeat ten times.
  • Heel raises: Stand behind a chair and place your hands on the back of the chair for support. Place the feet flat on the ground, shoulder-width apart, slowly rise onto the toes and then come back down.

Once a person has mastered this, they can move on to more challenging balance exercises. Variations may include balancing on the healing leg while:

  • moving the head from side to side
  • slightly bending and straightening the knee
  • the eyes are closed

These exercises are trickier but can help train the leg to balance correctly.

  • Gentle cardiovascular exercises: While it is vital to do workouts that specifically target the ankle, finding ways to strengthen and train the rest of the body is also essential. It is still possible to do some cardio training while recovering from a sprained ankle.
  • Protection for your ankle: Sometimes, doctors may recommend temporary shelter for the ankle as it recovers. It may include elastic wraps to hold the foot and ankle in place or stiffer braces to support the ankle and keep it in the correct position while it heals. Severe sprains may require complex casting.

What to do for Repeated Sprains?

Anyone experiencing repeated sprains in the same ankle may require additional support. It may include using ankle braces while doing activities that pressure the ankle. Certain individuals may expect a medical procedure to stabilize the joint. It may require a long investment for the ankle to heal from the medical procedure completely, and an individual may have to go through intensive rehabilitation.

Summary

Ankle sprains are common as many regular activities and sports put the ankle under a great deal of pressure. Regardless of whether someone encounters a minor sprain, they should see a doctor for a total diagnosis. It can help guarantee brief treatment and recovery. After a few days of rest, most people can begin exercises intended for a sprained ankle. Total recovery time relies upon various factors, such as how serious the sprain is and the way that persistent the person is with treatment. Are you searching for the best physiotherapist in Ahmedabad to defeat all your issues? Contact Dr.Niraj Patel (physiotherapist).

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