Preventing Adhesive Capsulitis

It is always better to prevent adhesive capsulitisr rather than try to fix it after it happens, however that is not always the situation. In any case, there are a number of things you can do to keep yourself healthy and prevent further damage.

Maintain a strong posture by standing tall; do not slouch as this puts stress on your shoulder joint, neck and upper back muscles. Also, avoid lifting objects that are too heavy for you.

To stabilize your shoulder and upper arm area, and increase your range of motion, maintain and build your strength, stability and flexibility of your shoulder, arm and back muscles. Light weights, exercise bands and sticks are very beneficial for strengthening your upper body. Yoga, tai chi, or a daily stretching routine will help to keep your muscles and joints supple.

If you don't use it you will lose it! A regular exercise and cross-training program that focuses on total body fitness and includes low-impact aerobic activity at least 3 days per week, such as walking, swimming, inline skating or biking, will help to keep you healthy overall and will strengthen your body to prevent against adhesive capsulitis or other shoulder injuries.

Weight loss and/or weight maintenance involves eating a balanced diet full of protein, complex carbohydrates, fats, vitamins, minerals, phytochemicals and antioxidants. This will help support a healthy system and will help you to maintain your weight. It is especially important if you have diabetes and need to keep control of your glucose levels. Limiting your caffeine, alcohol and nicotine consumption will also improve your health.

Choose appropriate equipment and supports for your body type and size:

Shoulder supports should be used as required during activities (bracing/strapping/taping the area for extra support); do not wear these when not participating in activities.

Mobility aids (long shoe horns, front fastening bras, and/or anything that helps to prevent you from over-reaching) help alleviate symptoms and improve functions.

Avoid doing too much too soon to give your body an opportunity to build up its endurance, and to protect your soft tissues from injury and overuse. This is especially important when participating in a new activity. Gradually increase your participation to prevent overstraining your shoulder muscles and joint. Always warm up your muscles (especially your shoulder, arm and back muscles) before working them to prepare your body and raise your body temperature. Recovery from your activity can be enhanced by doing a cool down to lower your body temperature and relax your muscles.

Always learn the proper form and techniques for your activity to help prevent injuries.

If you are suffering from shoulder pain and/or stiffness, listen to your body and decrease, modify and/or avoid any activities or motions that cause pain and irritation (repetitive lifting, pushing, pulling, throwing, and/or overhead movements). If you are required to perform these motions at work or play and cannot avoid them, make sure you take frequent breaks and rest to prevent fatigue and pain. It is important not to rush your recovery to prevent further damage.