Just Keep Moving. Just Keep Moving, Moving, Moving

Yes, that line is totally an homage to Dory in "Finding Nemo"! Because at one time or another, our physical activities will be sidelined by an injury or accident, surgery, or some other circumstance. While rest and rehabilitation is necessary for a full recovery, so is regular movement. It might not be in your usual way, but it will help you get back to the activities you enjoy more quickly.

Since October, I've been struggling with what's known as a "frozen shoulder", or adhesive capsulitis. It developed as a culmination of a lot of things, especially considering the various injuries I've had on that side of my body.

In the early months, the pain was awful, and my range of motion was extremely limited. All of the modality experts and doctors I consulted with said, "Well, we'll do this and this and this, but you have to keep moving it and continue to exercise."

They also encouraged me to avoid taking too many anti-inflammatory medications (even though inflammation in the area was considerable) so my immune system would respond more readily, and to use the PEACE and LOVE treatment protocol—which recommends regular movement rather than remaining stationary.

Well, walking and doing lower-body strength training wasn't a problem. But washing my hair? Putting on a bra? Driving? Practically every aspect of my life was affected by the pain and immobility of my left arm. During yoga classes, I continued to demonstrate as best as possible lifting or extending my arms, though—I don't think my grimacing was too noticeable!—but actual weight-bearing mat yoga positions weren't an option. Still, I made what modifications I could and kept on.

I was given some additional rehabilitation exercises that focused on different areas of my back and, just like everything else I tried to do, it hurt. A lot. My sleep was affected, too, because I couldn't roll onto my left side.

But the advice was to keep moving my arm and shoulder, keep (gently!) lifting things, keep (even more gently!) raising my arm as high as I could tolerate. This is because research now clearly outlines that physiologically, movement encourages better circulation, which encourages healing because of increased oxygen and nutrients to the injured area. It also lubricates your joints and improve muscle flexibility and strength. Psychologically, consistent activity provides even more advantages, including the release of pain-reducing endorphins and lessening stress hormones such as cortisol.

Additionally, Johns Hopkins and other medical sources tout the benefits of focused breathing to help manage pain and stress.

Yes, it's hard to think of moving when you have pain, but it's necessary for eventual improvement. For example, regarding frozen shoulder, Mayo Clinic states "If you've had an injury that makes it difficult to move your shoulder, talk to your health care provider about exercises that can help you maintain your ability to move your shoulder joint."

When my husband had back surgery for spondylosis that required spinal fusing, screws, and plates, his doctors had him up and ambling down the hallway within 12 hours after the procedure, and he had to get up every 2–4 hours to continue moving. Walking, in fact, was his primary treatment method once discharged and it helped him get off pain killers after 10 days rather than the recommended 30.

I'm six months into this shoulder recovery, and things are ... improving. I don't have pain all the time now, my range of motion is considerably greater, and have more strength and flexibility in the arm than I did even a few weeks ago. I can sleep on my left side without discomfort a little longer, too.

I continue to do all the prescribed exercises and, just this week, managed to include a few Downward Dogs and Plank holds in my mat practice. They weren't easy, and required considerable forethought and positioning, but still, progress.

However, the general timeline for frozen shoulder injury recovery can be a year or more. A year. Ugh. But it will be okay eventually.

The ability to maintain our health is a wonderful gift. We have more resources at our disposal now than ever before, which gives us the agency to make the right choices for our needs. While everyone's pain tolerance differs, the one thing we have in common is that we're not alone on this journey, and can always turn to members of our community for support.

If you're trying to work through something and need a little extra help, please reach out. I understand and will partner with you to modify aspects of movement as needed.

Photo by Aparna Johri on Unsplash