If you have recently been diagnosed with frozen shoulder or have been looking for help for awhile now, then I’m glad you are here. There is a lot of information on the internet about your options and it can be easy to get overwhelmed. It can also be easy to get sucked into believing and trying anything that promises a quick fix, only to be let down and possibly left in more pain than previously.
Here is a reality check. Recovering from a frozen shoulder is rarely quick. Don’t believe anyone who tells you otherwise.
Recovering from frozen shoulder is going to require addressing more than the spot(s) that hurts. It is going to take more than rest, ice, and heat. And if a cortisone injection could fix it, it would have already.
Here's why. It has to do with connective tissue restrictions that are completely unique to you which either led to the situation you are in now or are contributing to it not resolving. It also has to do with the anatomy of the shoulder itself. While a diagnosis of frozen shoulder often refers specifically to adhesions, scar tissue, and stiffened tissue of the joint capsule, this is not the only area of your body that is affected.
The shoulder is most accurately referred to as a shoulder girdle and is made up of 3 bones, the scapula (shoulder blade), the clavicle (collar bone), and the humerus (upper arm bone). There are 3 main joints formed by these bones with numerous layers of muscle and connective tissue surrounding and attaching them to each other as well as the ribcage, spine, and sternum. ALL of these things need space and unrestricted movement in order for your shoulder to move well.
At a minimum, we will need to address any tightness and restriction in the tissues surrounding and attaching to the upper arm, ribs, sternum, collarbone, shoulder blade, upper spine, and neck. We will need to do this on the side that is painful AND the side that is not. In many cases, pelvic alignment, or misalignments, will also need addressed, as well as any subconscious bracing patterns you may have developed that are holding the shoulder in place without your awareness.
None of these things is difficult, but it will take some time and consistent attention to more than the spot that hurts in order for your shoulder to begin to move well and feel good for the long term.