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Frozen shoulder: What helped me
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items I started phase 2 (freezing) in June of last year, and the hit actual frozen - no range of movement, the sit-and-cry pain level - in October. Since then I've had a great team of health care providers and tools that are helping my shoulder thaw. This is just what helped me, not medical advice for you. I hope you also find something that helps you!
Sections
4
Team PHew helpers - local places
Gadgets
Therapy at home
Supplements
Team PHew helpers - local places
This white house is where one of my favorite non-family persons work. (the other favorite non-family person is the chiropractor)
This person has also supported me through SO MANY ups and downs in the past 14 years: IVF, pregnancy, after-birth body changes, life stress, migraines, joint issues, and more. I've followed them to 5 different locations, and will continue until they ...
They are an exceptional massage therapist that caters to what each client needs. This is not a spa experience - this is a level-my-hips-so-I can-walk-right massage. They use every tool in the tool box to help heal bodies - cupping, scraping, gua sha, all modalities of massage, along with reflexology and reiki.
Every time I leave their space, I'm taller, more relaxed and in less pain.
This person has also supported me through SO MANY ups and downs in the past 14 years: IVF, pregnancy, after-birth body changes, life stress, migraines, joint issues, and more. I've followed them to 5 different locations, and will continue until they ...
They are an exceptional massage therapist that caters to what each client needs. This is not a spa experience - this is a level-my-hips-so-I can-walk-right massage. They use every tool in the tool box to help heal bodies - cupping, scraping, gua sha, all modalities of massage, along with reflexology and reiki.
Every time I leave their space, I'm taller, more relaxed and in less pain.
Lusignan Muscular Therapy
This woman has saved my body so many times! She's assisted me through two torn meniscuses, kept my nervous system from overloading during C-O-VID, and put me back together when I was thrown from a horse during riding lessons.
Now she's helping me work through my frozen shoulder.
She's not a crack-your-neck / crack-your-back typical chiropractor. Dr. Pam specializes in extraordinarily gentle chiropractic adjustments. As she says “This can mean that it is as gentle as the amount of pressure you would use to squeeze a tomato.” As I say “She's one of my miracle workers” (the other miracle worker is my massage therapist).
Now she's helping me work through my frozen shoulder.
She's not a crack-your-neck / crack-your-back typical chiropractor. Dr. Pam specializes in extraordinarily gentle chiropractic adjustments. As she says “This can mean that it is as gentle as the amount of pressure you would use to squeeze a tomato.” As I say “She's one of my miracle workers” (the other miracle worker is my massage therapist).
Chiropractor in Acton, Chiropractic Care Center, Adjustments
When I was ready to start PT this was the only place I'd consider going. I worked with Scott for concussion therapy in '25, and was super impressed with the practice.
Something that surprised me was the cost though. I purchased a 6 pack of appointments and the cost of each was LESS than what I paid AFTER insurance paid their part at another place.
Scott is a great listener and doesn't push *too* hard, but also doesn't let you slack off either.
Something that surprised me was the cost though. I purchased a 6 pack of appointments and the cost of each was LESS than what I paid AFTER insurance paid their part at another place.
Scott is a great listener and doesn't push *too* hard, but also doesn't let you slack off either.
Live4 Physical Therapy
Gadgets
This is THE best heating pad company I've found. I found that heat made my shoulder feel 200% better. (some people prefer ice, but for me that hurt)
I love that I can set a low enough temperature so I can wear this for hours while sitting at my desk. I learned that if I set the temp at 115, I have way more range of motion with less pain.
Its super comfortable, extreamly adjustable - temp, time, and size-wise! And you can adjust it to fit your knee if you have bad knees.
I love that I can set a low enough temperature so I can wear this for hours while sitting at my desk. I learned that if I set the temp at 115, I have way more range of motion with less pain.
Its super comfortable, extreamly adjustable - temp, time, and size-wise! And you can adjust it to fit your knee if you have bad knees.
UTK Shoulder Infrared Heating Pad
After learning that red light and infared heat serve different purposes, I decided to attack this FS from all angles.
Red light pads for shoulders are SUPER EXPENSIVE, but for some reason ones for knees are less pricey. So I went with a red light therapy knee ‘brace’.
The LEDs are said to help reduce muscle stiffness and tension, and this one is wireless and usb-c rechargable! I bring this with me for overnight conferences/vacations when I need support, but cant be tethered to an outlet for long.
I use mine up to 4 times a day.
Red light pads for shoulders are SUPER EXPENSIVE, but for some reason ones for knees are less pricey. So I went with a red light therapy knee ‘brace’.
The LEDs are said to help reduce muscle stiffness and tension, and this one is wireless and usb-c rechargable! I bring this with me for overnight conferences/vacations when I need support, but cant be tethered to an outlet for long.
I use mine up to 4 times a day.
BioRecover Go Light Therapy Knee Brace
I don't love shopping on Amazon, but sometimes they have good items.
This therapy massager allows me to use heat and vibration directly on my joint, without wearing a brace looking device.
Because FS affect all the muscles around your shoulder, I have the most god-awful knots next to my scapula and in my neck. I can easily reach all those knots with this machine. The bullet point for my back, the flat heated top for my neck and directl...
This therapy massager allows me to use heat and vibration directly on my joint, without wearing a brace looking device.
Because FS affect all the muscles around your shoulder, I have the most god-awful knots next to my scapula and in my neck. I can easily reach all those knots with this machine. The bullet point for my back, the flat heated top for my neck and directl...
HYAKO Pro R1 Therapy Massager
Therapy at home
This was what got my shoulder moving again after working with Scott. It allows you to completely relax all the muscles and passively move the joint. Learn from my mistake - use a door that opens away from you when you anchor this. Otherwise it can come flying at you when you dont latch the door correctly! Surprise!!
Over The Door Physical Therapy Shoulder Pulley
I got two of these to start strengthening my shoulders. Make sure to check what color corresponds to which weight. I got a blue and a green to start with and those were PLENTY HEAVY after not being able to move my muscles for 6 months. It was like starting over from scratch as a scrawny teenager.
This has a GREAT door anchor, as I have yet to have it fly off and smack me. I love that its portable and can travel to conferences with me.
The best part is this does amazing gentle traction in any direction you need. The traction stretch feels so incredible.
This has a GREAT door anchor, as I have yet to have it fly off and smack me. I love that its portable and can travel to conferences with me.
The best part is this does amazing gentle traction in any direction you need. The traction stretch feels so incredible.
Single Resistance Band with Door Anchor
This is a godsend when sitting on the couch, in the car, or at my desk when I'm not wearing my super awesome jade heating pad. You dont realize how much your arm weighs until it starts pulling on your shoulder - and this relieves a lot of the weight.
I love that the firmness is adjustable (just remove or add stuffing) and can be used for either shoulder.
Its also doggo approved as a nap pillow when snoozing on mamma's bed!
I love that the firmness is adjustable (just remove or add stuffing) and can be used for either shoulder.
Its also doggo approved as a nap pillow when snoozing on mamma's bed!
Allersoft| Shoulder Pillow
Relief from Shoulder Pain or Frozen Shoulder
Supplements
FS is all about inflammation, turmeric is all about reducing that. These are clean supplements, easy to swallow, not super expensive. Using this has allowed me to not need to use naproxen on a regular basis to control the inflammation. In a world where so much is not good for you, this is one that is WAY less bad, IMO.
I take this along with the quercetin supplement in the morning and it seems to be helping!
I take this along with the quercetin supplement in the morning and it seems to be helping!
Turmeric Curcumin
Quercetin is a flavonoid, a plant pigment, found in many plants like red wine, onions, green tea, and berries. In my research I read that quercetin has antioxidant and anti-inflammatory effects that might help reduce swelling; and with a FS I'm all o...
I take this along with the turmeric supplement in the morning and it seems to be helping!
I take this along with the turmeric supplement in the morning and it seems to be helping!
Vitamin D3+K2 with Quercetin | Support Immune & Energy
When I got my concussion, my PT therapist (see frozen shoulder list) suggested I drink extra electrolytes to help my brain heal. Then when I went back to him for my shoulder, he suggested these again! The more h2o I drink the easier my joints move.
Usually this is too salty for me to drink on its own, BUT add this to 11 ounces of coconut water it becomes a perfect summer tropical drink!
I *have* been known to add a bit of ‘grown-up water" to my lime-in-the-coconut drink when socializing, since I’m old enough for adult drinks.
Let me know if you try this combo. I'd love to hear what you think
Usually this is too salty for me to drink on its own, BUT add this to 11 ounces of coconut water it becomes a perfect summer tropical drink!
I *have* been known to add a bit of ‘grown-up water" to my lime-in-the-coconut drink when socializing, since I’m old enough for adult drinks.
Let me know if you try this combo. I'd love to hear what you think
LMNT Zero Sugar Electrolytes Citrus Salt 30ct