What is frozen shoulder?
Frozen shoulder — medically called adhesive capsulitis — happens when the capsule of tissue around the shoulder joint becomes inflamed, then thickened and tight. The result is pain and a shoulder that steadily loses movement in every direction.
Typical signs are difficulty reaching up to a shelf, combing or tying your hair, putting on a shirt or blouse, fastening a bra, or reaching into a back pocket — and pain that is often worse at night.
Who gets it?
- People aged roughly 40 to 60
- Women slightly more often than men
- People with diabetes or thyroid problems
- People whose shoulder has been kept still for a long time — after a fracture, surgery or injury
The three stages
| Stage | What it feels like | Often lasts |
|---|---|---|
| 1. Freezing | Pain gradually increases; movement starts to reduce; night pain is common | 2–9 months |
| 2. Frozen | Pain may ease, but the shoulder is very stiff | 4–12 months |
| 3. Thawing | Movement slowly comes back | 5 months to 2 years |
In total, frozen shoulder often lasts one to three years, although many people regain useful movement well before that. Everyone’s timeline is different — and the right treatment makes the journey much more comfortable.
What helps
- Physiotherapy suited to the stage. Early on the focus is calming pain and keeping what movement you have. Later it shifts to stretching and strengthening as the shoulder allows. See how we treat frozen shoulder.
- Pain control. Your doctor may recommend medicines, or sometimes an injection, which can make exercise easier.
- Heat for 10–15 minutes before exercising.
- Little and often. Several short sessions of gentle exercise a day work better than one long, painful one.
- Good diabetes control, if you have diabetes.
Gentle exercises to try
Move only into mild stretch, never sharp pain. If an exercise makes your pain worse for hours afterwards, stop and ask your physiotherapist.
- Pendulum: lean forward, supporting yourself with your good arm on a table. Let the painful arm hang loosely and swing it gently in small circles for 30–60 seconds.
- Table slide: sit beside a table with your forearm resting on a towel. Slowly slide your arm forward as you lean forward, hold for 5 seconds, and come back. Repeat 10 times.
- Wall walk: face a wall and “walk” your fingers up it as high as is comfortable. Hold for a few seconds, then walk them down. Repeat 10 times.
What to avoid
- Keeping the arm completely still for weeks
- Forcing the shoulder, or letting anyone push it hard into pain
- Sleeping on the painful side — support the arm on a pillow instead
Get urgent medical help if shoulder pain comes with:
- Chest pain, breathlessness, sweating or nausea — this can be a heart problem
- A fall with a visible deformity, or suddenly being unable to lift the arm
- A hot, swollen joint with fever
Book an assessment with Dr. Hemal
Call or WhatsApp us — we’ll find a time that suits you. No referral needed.
This article is general information to help you understand your options. It is not a substitute for a personal assessment by a physiotherapist or doctor.