What should I do if my hand can't lift my frozen shoulder? Many people know to exercise, but the effect is unsatisfactory, and most of them may not master the training method. Instead, they pursue all kinds of shortcuts, seek all kinds of cures, spend money and suffer.
What is frozen shoulder? How exactly did it happen? Figure this out and you'll know why exercise is so important for frozen shoulder recovery.
Periarthritis of the shoulder is also known as adhesive shoulder capsulitis, frozen shoulder, fifty shoulder, shoulder coagulation, frozen shoulder. The etiology and pathogenesis of frozen shoulder are extremely complex, and it is generally believed that there are both shoulder causes and extra-shoulder factors, which are closely related to shoulder joint degeneration, trauma, chronic strain, endocrine disorders, and the environment. It is more common in middle-aged and elderly people around the age of 50, and more women than men. Trauma, climate change, etc. are common triggers.
In fact, there is a process from frozen shoulder to hand lifting, if frozen shoulder is found and not treated in a timely and effective manner, it may cause limited functional activity of the shoulder joint, and the shoulder joint may appear extensive tenderness, and radiate to the neck and elbows. In severe cases, varying degrees of deltoid muscle atrophy may occur.
Therefore, the most typical symptom of frozen shoulder is shoulder pain, limited movement, and it can be seen that shoulder joint tenderness, cold intolerance, want to comb hair, wash hair, scratch the back, etc. become difficult.
The primary purpose of the treatment of frozen shoulder is to relieve pain, followed by restoring function and avoiding muscle atrophy, so it is usually a combination of physical therapy + drug treatment + rehabilitation training.
- Physical therapy includes: ultrasound, shock wave, intermediate frequency, low frequency, etc., which can help anti-inflammatory and analgesic, soften tissues, improve muscle contraction and promote blood circulation, reduce edema, improve muscle spasm, soften scars, release adhesions, etc.
- Medications: NSAIDs (eg, diclofenac sodium) help with anti-inflammatory analgesia.
- Rehabilitation: Helps increase joint range of motion, restore function, improve muscle atrophy.
One of the most important is rehabilitation training, in fact, frozen shoulder is a self-healing disease, most people in the mild symptoms, through daily activities can heal themselves, but the specific time is not easy to estimate, generally after several months to 2 years to heal.
Some people dare not move because they are afraid of pain, dare not exercise, and local adhesions are formed, so that the shoulder joint movement is limited. However, as long as the method of self-massage is adopted, coupled with unremitting self-function exercise, by stretching muscles, moving joints, eliminating local tension and spasm, and promoting blood circulation, thereby enhancing the elasticity of the muscles and ligaments around the shoulder, preventing adhesions, and achieving the purpose of relieving pain and maintaining shoulder joint function.
It's just that some people are afraid of the pain during training, and the movement of joints during exercise will make the adhesion tissue pulled apart, so pain is inevitable, and the adhesion tissue is much weaker in all aspects than normal tissue, as long as the activities within the range of physiological activities, the adhesion tissue is pulled, which will not cause damage to normal tissues, on the contrary, it can increase your range of motion.
Rehabilitation methods for frozen shoulder:
- Pendulum movement
The body leans forward, the hand on the healthy side is supported, the arm on the painful side is drooping, shake the arm, front and back, left and right, ring, repeat 5~10 times in each direction.
2. External rotation action
Sit upright, hold an umbrella or stick, keep the elbow close to the body during the whole process, and push and pull the stick to the sides with the hand on the healthy side, thereby driving the affected shoulder joint to repeatedly rotate externally and internally. Each movement is in place, the hand should pass through the midline of the body, pay attention to the body not tilt, repeat 5~10 times.
3. Arm raising motion
Lie flat, use the unaffected hand to support the patient's wrist, the unaffected arm is lifted up and above the head, do not arch the back, and try to keep the arm on the affected side straight. Repeat 5~10 times.
4. Forward flexion abduction action
Lie flat, bend the knees, put the hands behind the head and neck (shoulder joint forward flexion), the starting position is the elbow joint is erected, the elbow gradually abducted to the side of the bed (forward flexion abduction), repeat 5~10 times.
5. Kneeling motion
Kneel with both hands and knees, slowly bend the knee joint so that the hips are close to the heels, and the position of the hands remains unchanged, so that the shoulder joint is driven by the torso as much as possible to bend forward and lift, repeat 5~10 times.
6. Pulley action
Standing or sitting, make a simple pulley device at home as shown, preferably supported by a wall behind it, the starting position is to detect lifting, the affected side relaxes, the detection force, pull the affected side arm up, repeat 10 times.
7. Back pulling action
Upright, starting with the affected side hand supporting the shoulder side shoulder, grasping the affected side elbow joint with the healthy side hand, applying force to the opposite side, thereby stretching the affected shoulder back, initially lying flat or supporting against the wall, repeat 5 times, each time insist on 20S.
8. Touch the back movement, stand upright, put your hands behind you, grasp the wrist of the affected side with the healthy hand, gently lift up, you can use a towel to assist, step by step, repeat 5 times.
However, it should be noted that if severe pain exceeds 30 minutes per day, rehabilitation training is not recommended and you should go to the hospital in time. In the above training movements, raising the arm forward is the first movement to improve, and the training begins from this movement. Touching the back of the hand is the last improvement movement, if it can be reached, it indicates basic recovery.
It is true that the exercise process is painful, but as long as you keep the range of motion slowly opening, the pain is worth it. If you are doing it yourself at home, you can start with a warm towel or massage the tissues around your shoulders and then do rehabilitation.
If possible, the tissues around the shoulder can be treated with the various physiotherapy equipment mentioned above, and the effect can be doubled with half the effort. Of course, pain is inevitable, but if there is no pain at all during exercise, it also means that we are pulling the adhesion tissue apart. Therefore, it can be combined with some oral non-steroidal anti-inflammatory drugs to help anti-inflammatory and analgesic to improve the training effect, increase the confidence of training, and cold compresses can be applied to relieve pain for obvious pain after training.
Thank you for reading, I hope the above training methods can help you, if you think it is good, please give me a like and share it, if you can still give me attention, I think it must be the greatest support for me, thank you!
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