Frozen shoulder, also known as adhesive capsulitis, is a condition that causes stiffness, pain, and limited range of motion in the shoulder joint. For female athletes in perimenopause or menopause, this condition can be particularly frustrating, as it not only impacts athletic performance but also daily activities. Hormonal changes during perimenopause and menopause, particularly the drop in estrogen levels, can increase the risk of developing frozen shoulder by affecting joint health and tissue elasticity.
Fortunately, there are ways to manage and improve frozen shoulder. Here are 10 tips designed specifically for female athletes in perimenopause or menopause to regain mobility, reduce pain, and maintain an active lifestyle.
1. Stay Active but Modify Intensity
As an athlete, staying active is important, but with frozen shoulder, it’s crucial to avoid aggravating the joint. Engage in low-impact activities like walking, swimming, or stationary cycling to maintain cardiovascular fitness while reducing strain on the shoulder.
Modify your workouts to avoid exercises that cause shoulder pain, and focus on movements that improve circulation and range of motion in a pain-free manner. While strength training is important, avoid heavy lifting or movements that put excessive pressure on the shoulder joint until it has healed.
2. Incorporate Gentle Stretching and Range of Motion Exercises
One of the most effective ways to improve frozen shoulder is by incorporating daily stretching and range of motion exercises. Gentle stretches can help loosen the tight capsule surrounding the shoulder joint and restore mobility over time.
- Pendulum Stretch: Lean forward, letting your affected arm hang down, and gently swing it in circles or side to side.
- Cross-body Stretch: Use your good arm to bring your affected arm across your body and hold the stretch.
- Towel Stretch: Hold a towel behind your back with both hands, using your unaffected arm to pull the affected arm upward for a gentle stretch.
Hold each stretch for 15-30 seconds and repeat 2-3 times daily. Stretching should be performed within a pain-free range; pushing too hard can aggravate the shoulder.
3. Practice Joint Mobility Exercises
Frozen shoulder can limit your shoulder joint’s ability to move freely. Incorporating mobility exercises that focus on the entire shoulder joint complex is essential to regain function. These exercises should be done carefully to avoid overloading the joint:
- Wall Climbing: Stand facing a wall and use your fingers to “walk” your hand up the wall as high as you can without pain. Hold for a few seconds, then slowly lower your hand.
- Arm Circles: While keeping your arm extended, perform slow, controlled circles with your affected arm in both directions.
Over time, these exercises can improve the joint’s flexibility and reduce stiffness.
4. Focus on Posture
Good posture is crucial for shoulder health, especially during perimenopause or menopause when hormonal changes can affect connective tissue. Poor posture, such as slouching or rounding your shoulders, can worsen frozen shoulder by increasing strain on the joint.
Postural awareness exercises like pulling your shoulders back, engaging your core, and lengthening your spine can help relieve tension on the shoulder and improve joint alignment. You may also want to include postural strengthening exercises like scapular retractions (pulling the shoulder blades together) and wall angels to support shoulder stability.
5. Use Heat Therapy to Loosen Tissues
Applying heat to your shoulder can increase blood flow, relax tight muscles, and help improve mobility. Using a heating pad, warm towel, or taking a warm shower before stretching or doing mobility exercises can prepare the shoulder for movement and reduce discomfort.
Aim to apply heat for 15-20 minutes before any exercise routine. This will help loosen the tight tissue around the shoulder joint and make it easier to perform range of motion exercises.
6. Incorporate Strengthening Exercises Gradually
Once the pain and stiffness have decreased, it’s important to gradually reintroduce strengthening exercises to support the shoulder joint and prevent future injuries. Weak muscles around the shoulder, particularly the rotator cuff and scapular stabilizers, can contribute to frozen shoulder symptoms.
Start with light resistance bands or small hand weights (1-3 pounds), and focus on exercises such as:
- Isometric Shoulder Exercises: Push your affected arm into a wall or immovable object without moving the joint.
- External Rotation with Bands: Use a resistance band to gently rotate your arm outward, keeping your elbow close to your body.
- Scapular Retraction: Perform rows with resistance bands to strengthen the muscles around your shoulder blades.
Gradually increase resistance as your shoulder strength improves, but be sure to avoid exercises that cause pain.
7. Optimize Hormonal Health
Hormonal changes during perimenopause and menopause can contribute to joint stiffness, reduced tissue elasticity, and inflammation, making conditions like frozen shoulder more likely. Supporting your hormonal health can help alleviate symptoms and improve recovery.
Consider talking to your healthcare provider about hormone replacement therapy (HRT) or natural alternatives that support estrogen levels. Estrogen helps maintain collagen and elasticity in connective tissue, which is important for joint mobility.
Additionally, eating a diet rich in anti-inflammatory foods such as leafy greens, fatty fish, nuts, and seeds can help reduce joint inflammation and improve overall health.
8. Consider Physical Therapy or Massage Therapy
Working with a physical therapist is highly recommended for frozen shoulder, as they can provide you with specific exercises and techniques to improve range of motion, strength, and mobility. They can also help you progress safely through each stage of frozen shoulder recovery.
Massage therapy can also be beneficial in loosening tight muscles and fascia around the shoulder, helping to improve circulation and reduce pain. Be sure to work with a therapist who is experienced in treating frozen shoulder and familiar with the needs of female athletes.
9. Be Patient and Consistent
Frozen shoulder can take months or even longer to fully resolve, especially during perimenopause or menopause when the healing process may be slower. It’s important to be patient with your recovery and remain consistent with your treatment plan. Progress may feel slow, but staying dedicated to your mobility exercises, strength training, and recovery strategies will yield results over time.
Celebrate small victories, such as being able to move your arm a bit higher each week, and avoid pushing yourself too hard. Recovery from frozen shoulder is a gradual process, but with the right approach, you can regain your mobility and get back to your athletic activities.
Frozen shoulder can be a challenging condition for female athletes in perimenopause or menopause, but it is manageable with the right strategies.
By staying active with modified workouts, focusing on mobility and strength, supporting hormonal health, and seeking professional guidance when needed, you can improve shoulder function and reduce pain. Staying consistent with your treatment plan is key to making a full recovery and returning to the sports and activities you love.