Frozen Shoulder – Understanding the Pain and How to Find Relief

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Have you ever experienced stiffness, pain, or limited movement in your shoulder? It might feel like your shoulder is "frozen," making simple tasks like reaching for something on a high shelf or putting on a jacket feel nearly impossible. This could be a condition called frozen shoulder.

Don’t worry – in this blog, we’ll walk you through everything you need to know about frozen shoulder, including what causes it, how to recognize it, and what treatments can help.

What Is Frozen Shoulder?

Frozen shoulder, also known as adhesive capsulitis, is a condition where the shoulder becomes stiff, painful, and difficult to move. The shoulder joint, which is a ball-and-socket joint, is surrounded by a capsule of connective tissue. In frozen shoulder, this capsule thickens and tightens, causing a lot of discomfort and limiting movement.

It usually affects people between the ages of 40 and 60 and is more common in women than men. It’s also seen in people with certain health conditions like diabetes, thyroid problems, or heart disease.

What Causes Frozen Shoulder?

The exact cause is unclear, yet it is inflammation in the shoulder joint. The tissue around the shoulder becomes inflamed, which leads to thickening and stiffness. This usually happens after an injury, surgery, or long periods of not moving the shoulder.

Some common reasons you might develop frozen shoulder include:

  • Injury or surgery – If you hurt your shoulder or had surgery (like a rotator cuff repair), you might avoid using it for a while, which can lead to stiffness.

  • Health conditions – Diabetes, thyroid disorders, and Parkinson's disease can increase your risk of developing frozen shoulder.

  • Aging – As we get older, our joints can become stiffer, making it easier for conditions like frozen shoulder to develop.

How Does It Feel? (Clinical Presentation)

Frozen shoulder comes with three main stages:

  1. Freezing Stage – This is the painful stage. You’ll feel increasing pain in the shoulder, especially when trying to move it. The pain may get worse at night.

  2. Frozen Stage – The pain may decrease, but now your shoulder will feel stiff. You’ll find it harder to move your shoulder, and everyday tasks like dressing or reaching behind your back become difficult.

  3. Thawing Stage – Finally, after months (sometimes even years), the stiffness starts to ease up, and you regain some of the lost range of motion.

What Happens If You Don’t Treat It? (Complications)

If left untreated, frozen shoulder can become a long-term problem that affects your daily life. Here’s what could happen:

  • Chronic pain – The pain might linger, making even simple activities tough.

  • Long-term disability – You could lose the ability to fully move your shoulder, affecting things like driving, exercising, or even getting dressed.

  • Muscle weakness – Since you may stop using your shoulder due to pain, the muscles around the joint can weaken, making recovery harder.

How It Affects Movement

Frozen shoulder severely limits your range of motion. You may struggle to:

  • Lift your arm above your head

  • Reach behind your back or to the side

  • Carry or lift objects without pain

The stiffness and pain can make even normal, everyday activities a huge challenge.

General Treatments

Fortunately, there are several treatments to help manage frozen shoulder and reduce the pain:

  • Pain relief – Over-the-counter pain relievers like ibuprofen or paracetamol can help reduce pain and swelling.

  • Hot or cold compresses – Heat can help relax the muscles around the shoulder, while ice packs can reduce inflammation.

  • Steroid injections – A doctor might inject steroids into your shoulder joint to reduce inflammation and pain.

  • Rest – But remember, don’t avoid movement for too long! Gentle movement is key to recovery.

Physiotherapy Treatments

A physiotherapist plays a crucial role in treating frozen shoulder. They’ll work with you to:

  • Stretch and strengthen – Stretching exercises are essential to regain range of motion. Strengthening the muscles around the shoulder will also help support the joint.

  • Manual therapy – Your physiotherapist might use hands-on techniques to gently mobilize the shoulder and break up the stiffness.

  • Pain management – Techniques like TENS (Transcutaneous Electrical Nerve Stimulation) or ultrasound therapy can help reduce pain.

Your physiotherapist will tailor a plan to fit your specific needs and progress, helping you improve mobility and reduce discomfort.

Simple Home Exercises

Here are some gentle exercises you can try at home (but always check with your physiotherapist first):

  1. Pendulum Swing
    Stand and lean over with your non-injured arm on a chair for support. Let your affected arm hang down, then gently swing it in small circles. This helps to loosen the shoulder without straining it.

  2. Towel Stretch
    Hold a towel behind your back with both hands (one arm above your shoulder and the other below). Gently pull the towel with the lower hand, stretching the shoulder of the upper arm. Hold for 20 seconds.

  3. Cross-body Stretch
    With your unaffected arm, pull the elbow of your affected arm across your body. This stretch targets the muscles around the shoulder. Hold for 20 seconds, and repeat a few times.

  4. Doorway Stretch
    Stand in a doorway and place your hands on the door frame. Step forward slowly, letting your chest move forward and your shoulder stretch gently. Hold for 20-30 seconds.

Do these exercises slowly and gently, and stop if the pain becomes sharp or unbearable.

When Should You See a Physiotherapist?

If you notice:

  • Persistent pain that doesn’t improve after a few days

  • Difficulty moving your shoulder at all

  • Trouble sleeping due to pain

  • Any sudden worsening of symptoms

…it’s a good idea to see a physiotherapist. Early intervention can make a big difference in recovery and help prevent long-term problems.

Final Thoughts

Frozen shoulder may feel frustrating and limiting, but with the right care, it’s very treatable. Don’t let the pain freeze your daily life! A combination of rest, physiotherapy, and home exercises can get your shoulder moving again.

If you suspect you have frozen shoulder, don't wait for it to get worse. Consult with a physiotherapist, and take the first step towards recovery. You’ll be back to enjoying your normal activities in no time!

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