Frozen Shoulder Treatment

Written by Dr. Steve Chaney on . Posted in Frozen Shoulder, Pain Relief

Regain a Full Range Of Motion

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

May Is A Beautiful Time Of Year

It’s MAY!!   Bring on the flowers that came from the April showers!

Of course, here in Florida we have flowers all year, so it’s our friends to the north that are enjoying a glorious array of color during this month.

In some ways, life is beginning to slow down for us.  With most of the snowbirds gone, driving is easier, the stores are less crowded, and we can park at the beach.  The weather is still beautiful so we can still go outside to ride a bike, jog, or play the sports we enjoy. This leads me to talk about a new client who came in and needed frozen shoulder treatment.

 

What Is A Frozen Shoulder?

There are 15 muscles that insert into your shoulder, each pulling your arm in a different direction.  The term “Frozen Shoulder” is used when a muscle gets so tight that it’s difficult, or impossible to move in the opposite direction.  Since there are 15 muscles pulling your shoulder and arm, the possibility of several of them going into spasm and preventing your arm from moving is huge. In fact, it’s pretty amazing that it doesn’t happen more often!

Depending on how many muscles are involved, frozen shoulder can range from a minor inconvenience to the inability to move in any direction at all.

 

Pain Can Restrict Motion

Recently, a new client, Claire, came into my office with a frozen shoulder. Claire could only lift her arm to a point where it was horizontal to her shoulder, and she couldn’t bring it backward at all.  She was in a lot of pain and nothing she tried had worked. Fortunately, I am an expert at teaching people how to treat frozen shoulders and regain a full range of motion.

I first learned how to treat a frozen shoulder when it happened to me in 1994.  Every one of the muscles of my left shoulder went into a serious spasm/contraction at the same time. I couldn’t move my elbow more than 2” away from my waistline!  The pain was excruciating!  I went to every type of practitioner I could imagine: massage (of course), physical therapy, orthopedic physician, chiropractor…in fact I would have gone to a witch doctor if I could have found one.  Nothing was working!

Finally, I decided I needed to figure out how to self-treat the muscles that I knew were knotted up and holding my shoulder and arm bound.  It took me from September until February to work it out and get my arm back to 100% range-of-motion, but I did it.  I was thrilled, and I knew I had to teach this to everyone who has any shoulder pain. If you have my book, Treat Yourself to Pain-Free Living, every shoulder treatment in that book came from my journey through pain.  I know they all work!

So, back to my new client.  When I saw the movements Claire couldn’t make, I knew that the muscles in the front of her shoulder were pulling her arm forward, and her latissimus dorsi muscle was pulling her arm down. As a result, she couldn’t lift her arm or bring it back.

 

Frozen Shoulder Treatment

The next three pictures show you how to treat two of the most common muscles that cause shoulder pain.  These are the muscles that were giving Claire so much trouble when she needed frozen shoulder treatment. You’ll be using the Perfect Ball so you can really get to the muscles that are deep in the joint.

If you are having trouble lifting your arm up, put the Perfect Ball into your opposite hand and following the picture, place it onto your shoulder blade.  You need to move it so it’s on the part of the bone that is the back part of your armpit.

Move your body around until you hit a really tender point. That’s the spasm in the latissimus dorsi that is preventing you from lifting your arm up.

To treat the muscles (pectoralis minor and pectoralis major) that are preventing your arm from going back, you need to lean into the corner of a wall.

As the picture demonstrates, put the Perfect Ball onto the front of your shoulder and lean into a wall.  You can move the ball up and down by bending your knees a bit.

If in either frozen shoulder treatment you want more pressure, move your feet further out from the wall.  For less pressure have your feet closer to the wall.

Why stay in pain when it’s so easy to find the muscular source of the problem and eliminate it?

Treat Yourself to Pain-Free Living . It is filled with over 100 pictures and descriptions proven to show you how to find and self-treat muscle spasms from head to foot!

Join the 1000’s of people worldwide who have discovered that tight muscles were the true source of pains they thought were from arthritis, fibromyalgia, and other serious conditions.  You have nothing to lose, and everything to gain by releasing tight muscles.

Treat Yourself to Pain-Free Living is your step-by-step guide to pain relief!

 

 

Wishing you well,

 

Julie Donnelly

Julie Donnelly

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

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Latest Article

Do Ultra-Processed Foods Make You Fat?

Posted June 25, 2019 by Dr. Steve Chaney

What Is The Secret For Weight Loss?

Author: Dr. Stephen Chaney

 

Do ultra-processed foods make it harder to loose weight?

ultra-processed foods questionsIt is so confusing. It seems like everyone has a magical weight loss diet. You just follow their diet and the pounds will melt away. The problem is that everyone’s recommendations are different. What is the average consumer to think? Is the best diet low fat, low carb, low sugar, Paleo, Keto, or vegan? Or is intermittent fasting the secret to successful weight loss?

What if the secret to weight loss was none of the diets mentioned above, yet was something common to all of them?

The one common feature of every popular diet is they cut out sodas and processed foods and replace them with whole unprocessed foods. What if cutting out highly processed foods was the secret to successful weight loss, and none of the other restrictions of the various diets really mattered?

There are lots of studies suggesting that ultra-processed foods might be the problem. [Note: In the scientific community the term highly processed foods has been replaced with ultra-processed foods. There are subtle differences between the two terms, but for our purposes we will consider them identical]. Consumption of ultra-processed foods has been shown to be associated with overeating, obesity, poor health outcomes, and premature death.

For example, consumption of ultra-processed foods and obesity have increased in parallel. Today ultra-processed foods constitute the majority of calories consumed in America, and 40% of Americans are now obese.

However, associations don’t prove cause and effect. In the words of the authors of the latest study: “There has never been a randomized controlled trial demonstrating any beneficial effects of reducing ultra-processed foods or deleterious effects of increasing ultra-processed foods in the diet.”

The latest study (KD Hall et al, Cell Metabolism, 30: 1-11, 2019 ) was the first randomized controlled trial designed to test the hypothesis that consumption of ultra-processed foods leads to obesity.

 

How Was The Study Done?

ultra-processed foods studyTwenty overweight subjects (10 men and 10 women) volunteered for the study. Their average age was 31 and their average BMI was 27, which means they were overweight, but not obese. All were weight-stable in the months preceding the study.

They were admitted to the metabolic ward at the NIH where every aspect of what they ate and the exercise they got was controlled. The subjects were randomly assigned to consume an ultra-processed or an unprocessed diet for two weeks followed by the alternative diet for the final two weeks.

During the study the subjects were given three meals a day that provided twice the calories they were accustomed to eating plus unlimited snacks. They were instructed to eat as much or as little as they desired. The calories consumed were calculated based on how much food they left on their plates.

The ultra-processed diet and unprocessed diets were matched with respect to:

  • Total calories in the food portions given to the subjects.
  • Caloric density (calories per serving size).
  • Macronutrients (carbohydrate, fat, & protein).
  • Sugars, fiber, and sodium.

The ultra-processed and unprocessed diets were neither low fat, low carb, or high protein. The caloric composition was around 48% carbohydrate, 35% fat, and 17% protein.

However, because of the differences between ultra-processed and unprocessed foods, it was impossible to match all parameters. For example, the ultra-processed and unprocessed diets differed significantly in:

  • Added sugar: 54% of the sugar in the ultra-processed diet was added sugar versus only 1% added sugar in the unprocessed diet.
  • Insoluble fiber: 16% of the fiber in the ultra-processed diet was insoluble fiber versus 77% in the unprocessed diet.
  • Saturated fat: 34% of the fat in the ultra-processed diet was saturated versus 19% in the unprocessed diet.
  • Omega-6 to omega-3 ratio: The ratio was 11:1 in the ultra-processed diet versus 5:1 in the unprocessed diet.

To give you an example of what the two diets looked like, dinner one night for the unprocessed diet group consisted of beef tender roast with barley and spinach and a parfait made of fresh berries and nonfat, unflavored Greek yogurt while the ultra-processed diet group got processed turkey and cheese sandwiches (on white bread) with baked chips, canned peaches and nonfat vanilla Greek yogurt. For breakfast one morning the unprocessed diet group got omelets made from fresh eggs while the ultra-processed diet group got omelets made from Fresh Start liquid.

 

Do Ultra-Processed Foods Make You Fat?

ultra-processed foods make you fatThe results of the study were quite interesting:

  • Subjects ate an additional 508 calories per day when on the ultra-processed diet.
  • Those extra calories came from both carbohydrate and fat, not from protein.
  • Subjects gained 2 pounds in just two weeks on the ultra-processed diet and lost 2 pounds in two weeks on the unprocessed diet.
  • Subjects ate their food more quickly on the ultra-processed diet (50 calories/minute) than on the unprocessed diet (32 calories/minute).

The authors of the study asked the participants several subjective questions about the two diets to better understand why they consumed more calories on the ultra-processed diet. However, those questions did not provide any useful insights. For example, the subjects rated the two diets equally with respect to:

  • Palatability and familiarity of the foods in the diet.
  • Hunger prior to eating and both fullness and satisfaction when they were finished eating.

These findings surprised the authors. The authors had assumed their subjects would eat more ultra-processed foods because they liked them better.

With respect to the overall study results, the authors concluded: “Limiting consumption of ultra-processed foods may be an effective strategy for obesity prevention and treatment.”

In short, their study confirms what many experts have long suspected, but does not provide a mechanistic explanation of why ultra-processed foods lead to overconsumption and obesity.

 

What Is The Secret For Weight Loss?

 

ultra-processed foods secretThe arguments over which diet is best for weight loss never end. Everyone claims they have the secret, and everyone quotes studies showing their diet works.

Yet the diets are as different as night and day. They shouldn’t all work, but they do. For example, weight loss is virtually identical on a very low-fat vegan diet and a very low carb keto diet. That tells us that the secret can’t be either low-fat or low carb.

The secret must be something all these diets have in common. When you ask what they have in common, the answer is simple. All the popular diets start by eliminating sodas and ultra-processed foods and replacing them with unprocessed foods.

Could it be that something as simple as eliminating sodas and ultra-processed foods and replacing them with unprocessed foods is the secret to successful weight loss? Many experts have hypothesized that ultra-processed foods were the cause of the obesity epidemic, but this is the first randomized controlled clinical trial to prove that hypothesis.

Like any individual study, this study needs to be confirmed by additional randomized controlled studies. One might hope for longer duration studies with more subjects, but it would be very difficult to duplicate the precision of this study. Asking volunteers to enter a metabolic ward where every aspect of their life is controlled for multiple weeks is both expensive and a huge commitment by the volunteers.

My recommendation is simple. You don’t have to choose radical diets that eliminate whole food groups to lose weight successfully. They are hard to follow and may not be healthy long-term. Just ditch the sodas, junk foods, and highly processed foods. Rediscover the pleasures of whole unprocessed foods. You will lose weight gradually and safely. You will be healthier.

Of course, it is not quite that simple.

  • Portion control is essential. You can eat too much unprocessed food.
  • Caloric density (calories per serving) is important. This is one reason why primarily plant-based diets are generally more successful for long-term weight control.
  • Practice mindful eating. Savor your food and eat it slowly. You will be less likely to overeat.
  • And, of course, don’t neglect the exercise component.

For a more detailed analysis of the pros and cons of popular diets, read my book, “Slaying The Food Myths.”

 

The Bottom Line

 

It seems like everyone has a magical weight loss diet. You just follow their diet and the pounds will melt away. The problem is that everyone’s recommendations are different. What is the average consumer to think? Is the best diet low fat, low carb, low sugar, Paleo, Keto, or vegan? Or is intermittent fasting the secret to successful weight loss?

What if the secret to weight loss was none of the diets mentioned above, yet was something common to all of them? The one common feature of every popular diet is they cut out sodas and processed foods and replace them with whole unprocessed foods.

For years experts have claimed that the consumption of highly processed foods is responsible for the obesity epidemic and replacing  ultra-processed foods with unprocessed foods was the secret to successful weight loss. However, those claims are based on associations, and association studies do not prove cause and effect.

Finally, the first randomized controlled trial to test this hypothesis has been published. The study showed:

  • Subjects ate an additional 508 calories per day when on the ultra-processed diet.
  • Subjects gained 2 pounds in just two weeks on the ultra-processed diet and lost 2 pounds in two weeks on the unprocessed diet.

My recommendation is simple. Just ditch the sodas, junk foods, and highly processed foods. Rediscover the pleasures of whole unprocessed foods. You will lose weight gradually and safely. You will be healthier.

Of course, it’s not quite that simple. I discuss other aspects of successful weight loss in the article above.

For a more detailed analysis of the pros and cons of popular diets, read my book, “Slaying The Food Myths.”

For more details read the article above.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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