My Journey with a Frozen Shoulder
Last year, at the age of 44, I stumbled upon the term “frozen shoulder” while scrolling through social media. As posts about perimenopause began to fill my feed, I encountered this mysterious ailment and initially dismissed it—I’m generally fit and practice yoga regularly. However, when I started to feel a persistent twinge in my shoulder in January, I attributed it to my laptop habits—working on my knees or in less-than-ideal positions.
By February, the discomfort had intensified, prompting me to delve into my symptoms online. I wondered if it could be a shoulder impingement. Despite being able to move my shoulder, I sought advice from my GP, who suspected a rotator cuff tear and referred me for an MRI.
In hindsight, my decision to limit shoulder movement while awaiting MRI results may have exacerbated the situation. I feared I would worsen a potential tear, unaware that immobilizing the shoulder can be detrimental. This is why doctors now advise against slings, as secondary frozen shoulder can lead to prolonged recovery times.
The MRI revealed a bursitis and a slight thickening indicative of adhesive capsulitis—the clinical term for frozen shoulder. Additionally, it showed my collarbone rubbing against my shoulder, likely contributing to the bursitis, a fluid-filled sac that cushions joints.
My GP suggested a cortisone shot, but I felt compelled to explore alternative remedies first. I had my blood tested to check for hormonal imbalances related to menopause; thankfully, everything came back normal. Although, bloods obviously fluctuate around this time, so they aren’t necessarily accurate. Having said that, I had a good sense that the bursitis stemmed from a fall I experienced around Christmas, where I landed on my hand, jamming it into my shoulder. This, combined with a bout of Covid and a series of cold sores, felt like a perfect storm for my shoulder woes.
Relieved that I didn’t have a torn rotator cuff, I was unaware of the challenging road ahead. The pain intensified, disrupting my sleep and making daily tasks increasingly difficult.
To seek relief, I began visiting an osteopath, which helped ease tension in my upper back but did little for my increasingly painful shoulder. The relentless ache spread down my arm to my writs, making typing excruciating and sleep nearly impossible. Although painkillers offered little respite, I continued taking ibuprofen, hoping to alleviate the inflammation.
In my search for solutions, I joined frozen shoulder forums online and discovered that castor oil could provide relief. Desperate, I used some on my arm and wrist, and to my surprise, I experienced immediate comfort. I began applying it to my shoulder nightly. I was so desperate for any pain relief that I didn’t care about the oil ruining a new bed and bed linens.
This experience was unlike any pain I’d encountered—overwhelming and consuming. I feared my ability to work was at stake, as typing had become a daunting task. Many forum members shared having to take extended periods off work, which only heightened my anxiety.
Reluctant to proceed with the cortisone shot, I was determined to find an alternative. My research led me to a doctor specializing in pain management using stem cells. However, this path turned out to be ill-suited for me. He pushed for manipulation under anesthesia (MUI), an extreme procedure, though he did administer an ultrasound-guided steroid injection.
Before leaving, he ominously mentioned “permanent disfigurement,” insisting that MUI was my only option. This was obviously extremely upsetting. After confiding in a friend, I realized it was time to seek a more reputable physician. Although the second doctor could not offer further injections. He was horrified at what the previous doctor had told me. He explained to me that Frozen Shoulder is a self-limiting condition, and although it is extremely painful, it will heal itself. With intervention, the cycle of the condition can be shortened. The new doctor connected me with an exceptional physiotherapist, and I immediately felt like I was eventually on the right path.
The first week post-cortisone shot was excruciating, with pain worsening before it improved. Eventually, the constant ache subsided, but my arm became completely immobilized, limiting my range of motion. Simple tasks like tying my hair or washing became challenging. I wore my hair in a odd lob-sided high pony.
During my first physiotherapy session, I shared the timeline of my symptoms. The therapist noted that my body was signaling distress, exacerbated by my fall and illness. Interestingly, she shared that she’d seen a significant rise in frozen shoulder cases since the pandemic. She wasn’t able to attribute it to anything in particular, but it’s interesting that I had Covid right before my symptoms developed.
She introduced me to various exercises, particularly one that involved pushing against a band while raising my arms. Committing to daily physiotherapy and appointments every six weeks, I gradually incorporated weight training into my routine. Complementing this, I explored dry needling to relieve muscle tension around my shoulder.
Initially, swimming felt impossible; it was as if my arm were broken. However, encouraged by my physiotherapist, I returned to the water. As I swam, I could hear the scar tissue breaking apart, and slowly but surely, I improved my distance. Additionally, lying on a tennis ball to apply pressure on scar tissue was painful at first but ultimately provided significant relief and enhanced my range of motion.
Now, eight months into this journey—six months since my shoulder became fully frozen—I have regained about 80% of my mobility. I can sleep through most nights and tie my hair up again, with only the occasional twinge. While some stiffness remains, I remain dedicated to my physiotherapy, hopeful for a complete recovery.
The prognosis for frozen shoulder typically spans one to three years for full restoration of motion. Hearing this was distressing during my pain, but my doctor assured me that those who actively pursue intervention often recover more swiftly. If I could turn back time, I would have opted for the cortisone injection much sooner. Fortunately, I received it early enough in my journey to prevent further complications.
For anyone facing the challenges of frozen shoulder, I offer these insights from my experience:
Seek Expert Guidance: A reputable doctor specializing in ultrasound-guided cortisone injections is key. Don’t put this off. The sooner you receive the shot, the more effective it is.
Castor Oil: Surprisingly effective for alleviating pain.
Supportive Pillows: A firm pillow can provide crucial support while sleeping, easing discomfort.
Supplementation: My recovery accelerated with Omega fatty acids, turmeric, vitamin D, and a robust multivitamin.
Consistent Physiotherapy: Incorporating resistance bands into your routine can be transformative.
Self-Massage Techniques: Using a tennis ball to relieve tension is worth the initial discomfort.
Swimming: Helps to break up scar tissue and lengthen the muscles in your arm.
There is indeed light at the end of the tunnel, and your shoulder will heal. Let us know if you have any tips that you can add to this list.