You can help speed up the recovery process with a variety of treatments including range-of-motion exercises and, sometimes, corticosteroids or surgery. However, it is best to explore body treatment options such as massage and stretch therapists before those more extreme and time-consuming measures.
By being informed you can cut your recovery time in half. You do not need to suffer for months or years on end. You simply need the right treatment. You need to promote healthy blood flow to your shoulder joint and get it moving again.
The chance of a frozen shoulder can be prevented or at least lessened if advanced massage/stretch therapy is combined with physical therapy and started shortly after any shoulder injury in which shoulder movement is painful or difficult.
In addition to therapy, self-care “homework” will be extremely important in the speed and efficiency of recovery. This includes hot and cold compresses, to help reduce pain and swelling, range of motion exercises and stretches with the use of massage guns, foam rollers, and with ointments such as CBD.
Having the right mindset can also be helpful. If your mind is telling you when I move my arm it hurts, sometimes it is not totally accurate. Let us say if moving your arm to 10 o’clock hurts, does it hurt the same at 9:45? By moving your arm to a point of just being uncomfortable, but not painful, is the first step. The next time you try this, maybe you can get to 9:50. Slow baby steps!
A major goal is to be able to bring your arm over your head. The Game Plan should be a movement you can improve with each day. Here are a few good movements to do daily!