For all of us, ‘Shoulder Pain’ evokes a sense of stagnancy. And Frozen Shoulder or Adhesive Capsulitis is one of them. It may be difficult to accept that our body’s most flexible ball & socket joint can be afflicted by gripping pain and stiffness but it is true. The situation doesn’t restrict itself to physical pain; the psychological trauma of immobility is equally devastating. However, having said all that, there is no need to turn hopeless.
It is a
fact that mostly women between 40-65 years are commonly affected by this
distressing problem but age or gender is not the only reason. Other
complications like Diabetes or Arthritis can also lead to Frozen Shoulder.
Living a
sedentary lifestyle shouldn’t be a choice when few easy tips can alter your
lifestyle. Let’s find them out...
1) Exercises: Physical activity is one of the
most effective ways to speedy recovery. A study conducted by NIH (National
Institutes of Health) has shown that exercise has resulted in significant pain
reduction in people suffering from shoulder pain, due to various reasons. These
exercises will increase the flexibility and relax the surrounding muscle.
● Pendulum Exercise
Hold
on to a table with your good arm
Bend
forward a little and let your affected arm hang straight down
Now
swing your arm back & forth like a pendulum. Then make small circles
Do
this exactly for 3 minutes
● Deltoid Stretch
Stand
with your arms by your side
Raise your affected arm across your chest
Use
your good arm to pull the affected arm
Hold for 5 seconds
Release the arm
Repeat 5 times in a day
● Finger Walk
Stand
2 feet away from the wall
Raise
your hands to shoulder level and walk your fingers on the wall as high as
possible
Hold
for 5 seconds. Then walk the fingers down
-Repeat
5-6 times throughout the day
Other
exercises include jogging, brisk walking, riding stationary or mobile bi-cycle.
2) Diet: A
proper diet can have significant impact on your Frozen Shoulder. So, the first
step should be to stay away from junk foods. Replace it with a plate of fruits,
veggies, nuts, lean protein and foods with healthy fats. For example, Turmeric & Spinach
have anti-inflammatory properties. They help in reducing
the pain and stop further inflammation. Fishes like sardines, tuna with
Omega 3 fatty acids along with shell fish containing glucosamine are very
helpful to relieve joint pain. Even beans, sprouts and other calcium rich foods
are effective in controlling Frozen Shoulder.
3) Massage
Therapy: Along with exercise and diet, massage therapy
can work wonders to reduce the extent of pain to a level. However, always massage
the affected area gently or else it may worsen the pain.
● Hot and Cold compress: Wrap some ice cubes in a towel
and apply the pack to the affected area followed by heat therapy in the same
area. The therapy reduces the inflammation of the swollen capsules, relaxes the
nearby muscles and helps to increase the range of motion.
● Turmeric Paste: Since ages, Turmeric has been hailed for its anti-inflammatory property. Fresh paste of turmeric is highly beneficial for combating intense pain and inflammation.
● Coconut oil: Coconut oil is a rich source of lauric acid. Massaging coconut oil to the tender area can lessen the pain of the Frozen Shoulder.
● Camphor based Topical Oil: Gently massage camphor based topical oil to the painful site, especially at night to avoid the painful discomfort while sleeping.
● Garlic and Mustard oil: Both Garlic and Mustard oil can foster the recovery of Frozen Shoulder. Take 2-3 cloves of garlic, heat them in mustard oil and apply the warm oil gently to the affected area 3-4 times a day.
Note: Through the synergistic
combination of Classical
Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed
Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to
eradicate joint pain, counter the process
of degeneration and promote bone health. The protocol is at once scientific,
effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607
(Toll Free) or WhatsApp at +91 98304 26607.
No comments:
Post a Comment