A cold shoulder

Anjali Mukerjee

 Most of us spend a number of hours in front of the computer and this posture doesn't allow a good movement of the shoulder. The outdoor sports activities have decreased among people due to increased workload and academic pressure. This has led to an increased prevalence of frozen shoulder.

Frozen shoulder is a disorder in which the shoulder and the connective tissues surrounding the shoulder joint become inflamed and stiff, thus limiting the shoulder movement in all directions and causing pain. Thus the shoulder becomes completely “frozen”. The pain usually increases at night and in cold weather because of which many people experience problems in sleeping for extended periods. The restricted movement can make even simple tasks difficult and quite painful. Certain movements or jerks can cause sudden onset of excruciating pain which can last for a few minutes.

Frozen shoulder affects about one in 50 adults at some stage in their life. It most commonly occurs in people aged between 40 and 60. The cause of frozen shoulder is not well understood, but it is more commonly associated with certain other diseases like thyroid disease, tuberculosis, lung cancer, heart disease or stroke, and especially, diabetes. It is thought to be caused by a lack of fluid in the joint, further restricting movement. Minor tears in the shoulder joint upon heavy lifting may also be a cause of frozen shoulder.

Symptoms of frozen shoulder, if not treated, usually disappear but by up to two to three years. Most people regain about 90 per cent of shoulder motion over time. Treating frozen shoulder involves exercises and proper diet. Sometimes, it requires injecting numbing drugs and corticosteroids into the joint capsule. In rare cases, surgery is needed to loosen the joint capsule.

Exercise and activity: With any inflammatory condition, it is important to keep joints mobile to prevent stiffness. Certain yoga exercises like dhanurasana (bow pose), ustrasana (camel pose) help relieve stiffness.

Physiotherapy: It is a good way to treat frozen shoulder. Try alternative therapies like chiropractic and osteopathy. Moderate stretching exercises help in easing pain and healing frozen shoulder. 

Pain and inflammation can be treated with non-steroidal anti-inflammatory medications (NSAIDs) and steroid injections. Physical therapy mainly includes stretching exercises which serve two functions, firstly, to increase the motion in the joint and secondly, to minimize the loss of muscle on the affected arm (muscle atrophy). Exercise also helps to reduce pain and improve the strength of the muscle. Apart from this, a proper diet enhanced with the appropriate supplements will not only aid in greater relief from the symptoms but it will also promote speedy recovery and correct healing of the damaged tissues.

In order to prevent the frozen shoulder, it is important to keep the shoulder joint fully moving, which means, an active lifestyle is very crucial. The above tips will provide relief from frozen shoulder. With proper exercise, rest, and nutrition, a person with frozen shoulder can find great relief from pain.

The writer is nutritionist, founder director-Health Total. Her website is www.health-total.com

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Dietary guidelines

• To combat pain and inflammation avoid any food and drink containing caffeine as that adds to stiffness.

• Avoid meat, butter, cheese and milk as that will increase inflammation.

• Increase intake of raw fruits like cherries, papaya, and pineapple. They contain proteolytic enzymes which in turn help to reduce inflammation. 

• Increase intake of omega 3 fats in supplemental form as well as from fish like salmon, mackerel and walnuts. 

• Take two tbsp of flax seed powder everyday to improve stiffness and inflammation.

• Use ginger, turmeric and cayenne pepper liberally in cooking as they can help decrease pain. 

• Take magnesium supplements (up to 1,000 mg per day) as it helps to relax muscles and reduce stiffness. But avoid magnesium if you have kidney disease.

• Consumption of a spoonful of black sesame seeds soaked overnight also helps to relieve pain to a great extent.

• Herbal remedies: Certain herbs reduce inflammation and alleviate pain. Most commonly used herbs for joint pain are turmeric, bromelain, ginger. 

• Turmeric is a natural anti-inflammatory and also works well with other herbs.

• Bromelain is an enzyme found in pineapple juice and stem. It is a powerful anti-inflammatory and is used to alleviate pain and stiffness due to arthritis and other inflammatory conditions. It is often recommended to help alleviate pain after surgery. 

• Ginger, a common culinary spice, also has anti-inflammatory properties. It helps to stimulate circulation and relieve pain.

• Meditation and relaxation: Stress contributes to tightness, stiffness and pain. Daily relaxation exercises are essential. Deep breathing exercises also help to combat stress and induce relaxation. Practice 10 to 15 minutes of relaxation techniques at the beginning and end of each day helps to alleviate tension.