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Frozen Shoulder vs. Rotator Cuff Tear: The Key Differences

The shoulder is one of the most complex joints in the body, offering a wide range of motion that allows us to reach, lift, and rotate with ease. However, because of its intricate structure, the shoulder is also prone to several conditions that can limit movement and cause pain.

Two of the most common shoulder problems (frozen shoulder and rotator cuff tears) are often confused with one another. And, while they can produce similar symptoms, they have distinct differences that directly impact how we diagnose and treat your shoulder pain.

If you’re struggling with an irritated shoulder, explore the differences between a frozen shoulder and a rotator cuff tear so that you can have a more informed conversation with your healthcare provider.

What Is a Frozen Shoulder?

A frozen shoulder, also known as adhesive capsulitis, occurs when the capsule surrounding the shoulder joint thickens and tightens. Over time, this leads to stiffness, pain, and a significant reduction in mobility (which is why people often describe it as their shoulder being “frozen” in place).

Causes of Frozen Shoulder

The frustrating part for many patients is that frozen shoulder often develops for no known reason (this is called “idiopathic”). However, it is more common in people aged 40-60 and affects women more often than men. It can also occur after a period of prolonged immobilization, such as after an injury or surgery. Finally, people with certain systemic diseases, particularly diabetes, are also at a much higher risk of developing it.

Symptoms of Frozen Shoulder

The hallmark symptom of frozen shoulder is a progressive loss of motion accompanied by persistent pain. The condition typically develops in three stages:

• Freezing Stage: Shoulder movement becomes painful, and mobility begins to decrease.
• Frozen Stage: Pain may ease slightly, but stiffness worsens, making it difficult to raise your arm.
• Thawing Stage: The range of motion gradually improves over time.

Treatment for Frozen Shoulder

Treatment for a frozen shoulder focuses on reducing pain and restoring motion. The majority of cases resolve well with non-surgical treatment, which includes:

• Physical Therapy: A therapist will guide you through gentle stretching and range-of-motion exercises to improve flexibility.
• Anti-Inflammatory Medications: Your doctor may recommend non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen to help control pain and inflammation.
• Corticosteroid Injections: An injection directly into the shoulder joint can significantly reduce inflammation and pain, making physical therapy more effective.
• Heat Therapy: This practice is used to relax the shoulder muscles before exercising.

In severe or long-lasting cases, a doctor may recommend manipulation under anesthesia or arthroscopic surgery to release the tight joint capsule.

How Is a Rotator Cuff Tear Different?

The rotator cuff is a group of four tendons and their associated muscles that work together to keep the head of your upper arm bone (humerus) firmly within the shallow socket of the shoulder. A rotator cuff tear means that one or more of these tendons has been damaged or torn, either partially or completely, from its attachment to the bone.

Therefore, while a frozen shoulder involves thickening of the joint capsule, a rotator cuff tear affects the muscles and tendons that stabilize and move the shoulder joint.

Causes of Rotator Cuff Tears

Rotator cuff tears can happen suddenly or develop over time. Acute tears often occur from a fall, heavy lifting, or other traumatic injuries. Degenerative tears typically result from repetitive motions, overuse, or age-related wear and tear. Occupations or activities that require repetitive arm movements (such as painting, carpentry, or tennis) can increase the risk of this injury.

Symptoms of a Rotator Cuff Tear

Rotator cuff tear symptoms can vary depending on the injury’s severity, but common signs include:

• Sharp or aching pain in the shoulder that may worsen at night.
• Weakness when lifting or rotating the arm.
• Difficulty reaching overhead or behind the back.
• A clicking or popping sensation during movement.

Unlike frozen shoulder, where stiffness is the main issue, a rotator cuff tear typically causes weakness and instability in the shoulder rather than restricted motion.

Treatment for Rotator Cuff Tears

Treatment depends on the size and severity of the tear. For minor or partial tears, non-surgical approaches may be sufficient, such as:

• Rest and activity modification.
• Physical therapy to strengthen the surrounding muscles.
• Anti-inflammatory medications or cortisone injections to reduce pain.

For complete or severe tears, surgical repair may be necessary to reattach the torn tendon to the bone. Post-surgery rehabilitation is essential to restore strength and flexibility.

How Long Does It Take to Fix a Frozen Shoulder?

Recovery from a frozen shoulder can take time — often between six months and two years. The timeline depends on the severity of the condition and how early treatment begins. During the “frozen” phase, progress may feel slow, but with consistent physical therapy and stretching, most people regain nearly full motion and function.

How Long Does It Take to Recover From a Rotator Cuff Tear?

Recovery from a rotator cuff tear varies based on whether surgery is required. For non-surgical cases, improvement can occur within a few weeks to a few months with proper therapy. For surgical repairs, full recovery can take four to six months, and sometimes longer for extensive tears. Rehabilitation exercises play a crucial role in regaining shoulder strength and preventing stiffness.

Know What’s Causing Your Shoulder Pain — See a Specialist

As you can see, while both frozen shoulder and rotator cuff tears cause shoulder pain, they are vastly different in their causes, symptoms, and treatment. Trying to “tough out” the pain or self-diagnose can lead to frustration and, in some cases, a worsening of the problem.

You can only know for sure what’s causing your shoulder pain if you see a qualified professional. A proper diagnosis typically involves a physical exam and imaging tests such as X-rays or MRI scans to pinpoint the issue. At Philadelphia Hand to Shoulder Center, our experienced shoulder specialists can identify the source of your pain and design a personalized treatment plan to help you heal.

If you’re in the Philadelphia area, contact our team today to schedule your consultation. We look forward to helping you restore your shoulder’s strength and mobility.

Workstation Fixes That Help Relieve Elbow Tendon Pain

Whether you’re sitting at a desk or standing at a workstation on an assembly line, you’re at risk of developing elbow pain from a tired or injured tendon. It’s one of the most common complaints we see, and it almost always traces back to one thing: repetitive movements.

Repetitive stress injuries (such as tennis elbow or golfer’s elbow) don’t just affect athletes. They occur in people who perform the same motions for hours every day, whether that’s typing, using a mouse, gripping tools, or lifting objects. Over time, these movements can strain the tendons that attach your forearm muscles to your elbow, leading to discomfort, inflammation, and even reduced mobility.

The good news is that many of these issues can be prevented or eased with a few simple workstation adjustments. Below, we’ll explore easy fixes for both office workers and assembly line professionals to help prevent elbow tendon pain before it becomes a long-term issue.

Ergonomic Tips for Office Workers

If you spend your day typing, clicking, or writing, your desk setup plays a big role in how your elbows and forearms feel. Here are some small but effective adjustments that can make a big difference.

Adjust Your Chair and Desk Height

Your elbows should rest comfortably at your sides, bent at about a 90-degree angle. If your desk is too high, you’ll end up shrugging your shoulders or overreaching, which places extra stress on your forearm tendons. If it’s too low, you might hunch or angle your wrists awkwardly. Adjust your chair height or use a keyboard tray to help your arms stay close to your body while working.

Support Your Forearms

When typing or using a mouse, avoid letting your forearms hover in mid-air. Unsupported arms cause your elbow and shoulder muscles to tense unnecessarily, leading to a condition commonly called computer elbow.

Instead, rest your forearms lightly on the desk or use adjustable armrests that allow your shoulders to stay relaxed. Some workers find that gel pads or forearm supports attached to their desks provide relief during long hours of typing.

Rethink Your Keyboard and Mouse

A traditional keyboard can cause you to twist your wrists inward, which creates tension all the way up to the elbow. An ergonomic or split keyboard keeps your hands in a more natural position, reducing strain. Likewise, switching to a vertical or trackball mouse can minimize repetitive wrist movements that aggravate elbow tendons.

Tip: Keep your mouse close to your keyboard so you’re not constantly reaching (even a few extra inches can make a difference).

Take Microbreaks

One of the simplest yet most effective tips for office workers in preventing elbow tendon pain is taking regular breaks. Every 30-45 minutes, pause to stretch your forearms, roll your wrists, and gently bend and straighten your elbows. These quick breaks improve blood flow and reduce tension before it builds up.

Use Voice Dictation Software

If your work involves heavy typing, using voice-to-text software can help reduce repetitive strain on your arms and elbows. Alternating between typing and dictation spreads out the workload on your tendons.

Ergonomic Tips for Assembly Line Workstations

Those who work in manufacturing, packaging, or other hands-on environments are equally prone to elbow tendon injuries. Repetitive gripping, lifting, or twisting motions can quickly fatigue the muscles and tendons around the elbow joint. Be sure to keep these ergonomic tips in mind to improve your workstation and prevent repetitive strain injuries.

Optimize Workstation Height

The work surface should be about waist-high for most tasks, allowing you to keep your elbows near your body rather than reaching or bending excessively. If possible, adjust the height of your workstation or use platforms to bring your work closer to a comfortable level.

Rotate Tasks Throughout the Day

Performing the same motion repeatedly — such as tightening screws, packaging items, or assembling components — puts continual stress on specific muscles. When possible, rotate tasks with coworkers or alternate between different activities to give your arms and elbows a rest from repetitive motions.

Use Ergonomic Tools and Grips

Modern ergonomic tools are designed to minimize strain. Look for handles with padded, contoured grips that fit comfortably in your hand, allowing you to hold tools without excessive squeezing. Anti-vibration gloves can also help absorb repetitive shock from power tools and reduce tendon irritation.

Maintain Proper Lifting Technique

When lifting, avoid using your arms alone. Bend your knees, keep your back straight, and engage your core to share the workload. This helps reduce the amount of pressure transferred to the elbow tendons.

Stretch Before and After Work

Just like athletes warm up before a game, workers who rely on repetitive arm movements should stretch regularly. Simple exercises such as wrist flexor and extensor stretches, gentle rotations, and forearm massages can prevent tightness and improve flexibility in the muscles that connect to the elbow.

When Elbow Pain Doesn’t Go Away, Call an Orthopedic Specialist

Sometimes, even with the best ergonomic setup and proper rest, elbow tendon pain can persist. If you notice that the discomfort doesn’t improve after a few weeks (or if it worsens with daily activities), it may be time to see a specialist.

At Philadelphia Hand to Shoulder Center, our experienced orthopedic doctors provide expert diagnosis and treatment for an array of elbow injuries to help patients regain strength and mobility through personalized care plans. These plans may include physical therapy, bracing, injections, or advanced surgical options when necessary. Rest assured, you won’t have to live with elbow pain that limits your work for long.

If you’re struggling with an ache that won’t go away, contact our team today to schedule an appointment. We have offices throughout the Greater Philadelphia area, and we’re ready to help you increase your productivity at work.

How to Prevent and Treat Repetitive Strain Injuries in Shoulders, Elbows, & Wrists

Do your wrists ache after a long day in front of the computer? Have you felt tingling or stiffness in your elbows after a few hours on the tennis court? These seemingly minor discomforts could be early warning signs of a repetitive strain injury (RSI). While it might be tempting to brush off these symptoms, ignoring them could lead to chronic pain, reduced mobility, and even more severe conditions like tendonitis or nerve damage if left untreated. Familiarizing yourself with what a repetitive strain injury is and how to prevent it is key to keeping your joints healthy and pain-free. Read more “How to Prevent and Treat Repetitive Strain Injuries in Shoulders, Elbows, & Wrists”

Why Does My Elbow Make a “Popping” Noise?

Have you ever stretched your arms over your head and heard a surprising pop from your elbow? We’ve all been there. Our bodies are full of amazing mechanisms, and our joints are just one of them. Sometimes, popping is a normal part of having elbows. Think of it like a car door — a little creak every now and then is normal, but constant loud clanking might signal a problem. So, what’s the deal with a popping elbow? We’ll take a look into the “why” and “how” of these sometimes surprising sounds.

Read more “Why Does My Elbow Make a “Popping” Noise?”

The Most Common Hand Injuries & How to Avoid Them

Our hands are one of the most versatile and valuable body parts. They’re used all the time, from cutting fruit to working on your car, and even as you scroll through this blog! If you’ve ever had a hand injury, you know that even the slightest bit of discomfort can impact your ability to perform any activity, so it’s good to know how to avoid hand issues. With expert advice from our center for hand and physical therapy, here are some of the most common hand injuries, how they impact your life, and how best to avoid them. 

Read more “The Most Common Hand Injuries & How to Avoid Them”