Have you experienced stiffness and pain in the shoulder joint, causing discomfort? This could be a sign of adhesive capsulitis, also known as “frozen shoulder”. Keeping your shoulder still for long periods of time increases the risk of developing frozen shoulder. Overtime, this becomes painful, and you may need to seek medical assistance. Treatments may involve range motion of exercises, nonsteroidal anti-inflammatory drugs (NSAIDs), physical therapy, acupuncture, steroid injections, or surgery.
Frozen shoulder typically develops slowly in three stages. During the freezing stage any movement of the shoulder causes pain, and the shoulder’s ability to move becomes limited. This stage lasts from 2 to 9 months. During the frozen stage pain might lessen. However, the shoulder becomes stiffer and is more difficult to use. This stage lasts from 4 to 12 months. During the thawing (recovery) stage the shoulder’s ability to move begins to improve. This stage lasts from 5 to 24 months.
The risk of having frozen shoulder increases between the ages of 40 to 60. Women are more likely to develop frozen shoulder than men. Experts suspect this is due to hormonal changes, such as menopause. You have a higher risk of developing frozen shoulder if you’ve had rotator cuff injury, broken arm, shoulder injury, or are recovering from surgery.
Certain medical conditions can increase the risk of developing frozen shoulder such as diabetes, stroke, thyroid disease (hyperthyroidism or hypothyroidism), heart conditions, and Parkinson’s disease).
Based on the medical conditions associated with frozen shoulder, diabetes is a risk factor. As per the American Diabetes Association, frozen shoulder may affect 2 to 4 percent of the general population and up to 25 percent of individuals with diabetes. Research hasn’t completely justified why individuals with diabetes get frozen shoulder more often. However, elevated blood glucose levels are a concern as the glucose molecule may attach to the collagen lining of the shoulder, making the area stiff and painful. Individuals with diabetes tend to have more severe cases of frozen shoulder and often need aggressive treatment. Research hasn’t proved that better blood glucose management makes a difference in the outcome, although it benefits your health in many ways.
The following tips can help lower and better manage your blood sugar:
- Follow the MyPlate when preparing meals and snacks
- ½ your plate of non-starchy vegetables
- Examples: leafy greens (spinach, arugula, romaine), tomatoes, cucumbers, peppers, asparagus, carrots, cauliflower, broccoli, onions, mushrooms
- ¼ your plate lean protein
- Examples: poultry without skin (chicken, turkey), fish (tilapia, halibut, cod), plain Greek yogurt, low fat cheese (cottage cheese, cheese cubes), eggs, tofu, nut butter (peanut, almond, cashew), nuts, and seeds
- ¼ your plate carbohydrates
- Examples: bread, tortilla, crackers, rice, cereal, oatmeal, pasta, potato, corn, peas, beans, lentils, fruit, juice, soda, candy, cookies, cake
- ½ your plate of non-starchy vegetables
- Pair carbohydrate and protein foods together
- Protein helps stabilize blood sugar levels when eaten with carbohydrates.
- Focus on whole grains and fiber
- Whole grains offer more benefits because they contain fiber which helps manage sugar levels
- Example: white rice vs. brown rice, white bread vs. whole wheat bread
- Non-starchy vegetables contain lots of fiber.
- Exercise – 30 minutes to 1 hour daily can significantly improve blood sugar levels.
- Examples: walking, running, swimming, resistance training, yoga
- Examples: walking, running, swimming, resistance training, yoga
- Drink water
- Avoid regular soda, juice, energy drinks as these can all raise blood sugar levels.
- Avoid regular soda, juice, energy drinks as these can all raise blood sugar levels.
- Check your blood sugar twice daily.
- Fasting (before eating or drinking anything)
- 2 hours after one meal
- Don’t skip meals.
- Skipping meals can cause low blood sugar (hypoglycemia) which is dangerous.
Frozen Shoulder Prevention
Since frozen shoulder is associated with not moving your shoulder while recovering from an injury or surgery, exercises can help maintain your ability to move your shoulder joint. Talk to your health care provider about prevention and treatment therapies to improve your shoulder movement and other health concerns.
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All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.