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    LSDALOIA   87,161
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Frozen Shoulder

Wednesday, October 24, 2012

It's official: I have a frozen shoulder. On my dominant side, of course!

So, Sparkers, any ideas on how to work out around this? I have a five pound lifting restriction on my right arm. I'm good to go everywhere else, except I can't lift my arm over my head, behind my back, or out to the side. No planks, no downward dog, etc.

I'm walking and ellipting but I can't move my arm enough to run. Any ideas on how I can mix this up? I want to try Zumba, but doesn't that require a lot of arm moves?

Thanks in advance for the help. It's going to take at least a year for me to recover.
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  Member Comments About This Blog Post:

MSSKIPJACK 9/16/2013 12:22PM

  A cortisone shot and PT, start with no weight, then gradually add some weight, focus on the scapular flexion exercises, then never ever stop exercising the scapular. emoticon emoticon emoticon

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ALISHAB3 12/10/2012 5:55PM

    I second the idea to walk a lot. I noticed that on your feed you are still dealing with this physical challenge. I have found that EPO and fish oil have helped with my mobility in my joints (I have scar tissue from several old injuries including a car accident where I went head first into the dash board without a seat belt.) I have also found that epsom salt baths help with pain too. Just put some in a warm bath and soak for 20 minutes (if you have access to a bath tub.) I hope that your shoulder gets better soon. emoticon

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GRACEFULIFE 10/29/2012 4:48PM

    Wow, that will really limit your options since you can't deadlift (I presume... but hey it doesn't require shoulder movement) and DEFINITELY can't press. But there are some harness type devices you could use to do squats, the king of exercises. IMO you should check it out.

I have some calcification in my AC joint (the upper portion of the shoulder) which causes some pain. So far I have avoided cortisone shots and the Mumford (surgical procedure)... but we'll see how long it lasts. Thanks to PT I know how to mostly care for it myself and keep myself out of trouble and we'll see how long I can avoid surgery--possibly until there are improved procedures for it or at least until I'm old enough to avoid ever needing a second surgery.

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SIMPLELIFE4REAL 10/25/2012 7:46PM

    Well....all I can say is the PT stretching exercises with a pole (or rod) really helped me. Have you gotten a steroid shot in your shoulder for the pain? That helped me get through the worst of it so I could sleep at night.

I wouldn't even think of trying to do any strength training with that shoulder for several months. I was diagnosed 13 months ago (Sept.15, 2011..the day my dad died). I didn't do any strength training all winter, but I did the PT exercises all winter at home (pretty much every day).

By spring, I was able to go kayaking without pain! I felt like kayaking over the summer really helped both with strength and flexibility. Just in the last month or so, I've noticed that I can now reach my arm up my back again enough to undo my bra behind my back! I still don't have equal flexibility on both sides, but it's gotten much, much better. It's weird how long it takes to recover from this, but it does get better.

I still stretch that shoulder whenever I think of it and probably will for the rest of my life.

I'm no longer a fan of push ups, pull ups or any really vigorous upper body ST. I also really watch my posture and use of my arm particularly when using the computer. I think it was a combination of computer usage and ST (along with caring for my dad) that got me in trouble in the first place.

I had never heard of frozen shoulder until I actually got it. It's no fun, but it apparently goes away with time. Like I say, I'm amazed at how much flexibility I've regained even in the last sixty days or so.

I don't have any suggestions on aerobic exercises. I did find that putting disposable heat pads (from Walgreens) on my shoulder would help when I ran outside in the winter. I didn't do it often because my shoulder would still hurt, but you might find them helpful if you need to do something in cold weather and your shoulder is hurting.

Comment edited on: 10/25/2012 7:52:03 PM

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LSDALOIA 10/25/2012 3:32PM

    Thanks everyone! No bands or weights for me. I'll walk walk walk and watch what I eat!

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ALNEAGLE 10/25/2012 11:55AM

    So sorry to hear this. I don't have any suggestions except to really watch your calorie intake and walk, walk, walk. If it's all you can do, just do it!

Remember "Do your best and forget the rest!"

~Amanda

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CUBBYMAMMA 10/25/2012 8:57AM

    I wish I had some advice - can't imagine your frustration but hang in there....

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ELSCO55 10/24/2012 10:58PM

    emoticon

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NEWANDHEALTHY13 10/24/2012 6:48PM

  Sorry to hear about your arm. I hope you recover soon from it.
You could try Zumba and avoid the arm movements.
Also look around for videos on SP, they might help.


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CELESTE_B 10/24/2012 4:05PM

    You don't necessarily need to do the arms...Just do the best you can....

How about band workouts....

Just wanted to add....sorry about your shoulder...I have to imagine it's painful....

Comment edited on: 10/24/2012 4:06:01 PM

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