If you’ve ever dealt with excruciating pain and limited range of movement due to a frozen shoulder, you know how debilitating this mysterious condition can be. One day, your shoulder is a little stiff, and before you know it, it’s become impossible to grab your coffee mug. But what happened that caused your shoulder joint to feel stuck? What can you do about it? Let’s break it down and discuss your options for relief and recovery.
What Causes Frozen Shoulder?
Frozen shoulder, also known as adhesive capsulitis, happens when the connective tissue surrounding your shoulder joint (capsule) thickens and tightens, eventually limiting movement.[1] But what causes this to happen? Here are several common reasons your shoulder is “frozen”:
- Lack of movement – If you’ve had an injury, surgery, or health condition that keeps your shoulder immobilized, your risk of frozen shoulder goes way up.[2]
- Inflammation – Conditions like diabetes or autoimmune disorders can trigger chronic inflammation, leading to stiff joints.[3]
- Tendinitis or Bursitis – Muscle or tendon inflammation due to rotator cuff tendinitis or bursitis can cause frozen shoulder.[4]
- Hormonal changes – Women, especially those in their 40s and 50s, are more prone to frozen shoulder, possibly due to hormonal fluctuations.[5]
- Scar tissue buildup – If your shoulder has been injured or has undergone surgery, excessive scar tissue can form and restrict movement.[4]
Am I at Risk for Developing Frozen Shoulder?
You could be at risk for getting frozen shoulder or adhesive capsulitis, a condition that limits movement and causes pain in the shoulder joint. Doctors aren’t entirely sure why some people are more prone to it, but certain factors increase the likelihood. If any of the following apply to you, your risk may be higher:
- Age and Gender – Women and individuals over 40 are more susceptible to this condition.[6]
- Diabetes – While it’s not fully understood why, diabetics are at a higher risk of developing frozen shoulder.[7] Approximately 10% to 20% of people with diabetes will experience frozen shoulder.[6]
- Thyroid Disorders – Both overactive (hyperthyroidism) and underactive (hypothyroidism) are associated with a higher risk.[2]
- Menopause – Declining estrogen levels during menopause may contribute to causing frozen shoulder in women.[5]
- Prolonged Shoulder Immobilization – Long periods without shoulder movement due to injury, surgery or illness can increase the chances of a frozen shoulder.[7]
- Other Health Conditions – Stroke, Parkinson’s disease, heart disease and certain surgeries can lead to frozen shoulder.[7]
How Can I Care for My Frozen Shoulder at Home?
Unfortunately, there is no quick way to “thaw” your frozen shoulder but there are some options to ease symptoms at home. Keeping your arm as mobile as possible without causing more pain is vital to your recovery.[8]
Here are a few more methods to help your frozen shoulder:
- Gentle stretching – Slowly move your shoulder within a comfortable range to keep it from getting stiffer and utilize elastic resistance bands for strengthening.[4]
- Hot and cold therapy – Alternate between heat to loosen up the muscles and ice to reduce inflammation.[4].
- Over-the-counter pain relievers – Medications like ibuprofen or acetaminophen can help ease discomfort while you work on mobility.[4]
- Supportive sleep positions – Sleeping on your back or the unaffected side with a body pillow can minimize nighttime pain.[9]
What Can I Do For My Frozen Shoulder When Conservative Treatment Fails?
Frozen shoulders may eventually heal on their own, but it takes time. It’s natural to want to limit movement when you’re in pain, but keeping your shoulder joint mobile is key to recovery. If home care and OTC medications haven’t provided relief, pain management options can help. Nonsurgical interventional treatments can reduce pain and restore function to your stiff shoulder, making physical therapy, gentle stretching, and maintaining mobility more effective.
Here are several pain management interventions that can help “thaw out” your frozen shoulder:
- Steroid injections
- Nerve stimulation
- Nerve blocks
- Trigger point injection
- Radiofrequency ablation
- Platelet-rich plasma (PRP) therapy
- Prolotherapy
- Hyaluronic acid injections (viscosupplementation)
- Hydrodilatation (joint distension)
Can Physical Therapy Help My Frozen Shoulder?
Yes, definitely! Your physical therapist will guide you through gentle, passive movements to help restore joint function and prevent further “freezing.” [8] Pain management can help decrease your discomfort during physical therapy, allowing your range of motion to increase and strengthening your shoulder muscles, making each session more effective.
What Else Can I Do to Keep My Shoulder Moving?
Keeping your stiff, tight shoulder joint from “freezing” or rehabbing your frozen shoulder involves movement. Combining pain management techniques with alternative therapies can help improve mobility and reduce pain. Acupuncture can help decrease pain and inflammation while boosting circulation in your shoulder. Gentle adjustments from an experienced chiropractor can enhance mobility. Activities like yoga and tai chi, thanks to their slow, controlled motions, allow you to move with less pain and improve flexibility.
When Should I See a Pain Specialist for My Frozen Shoulder
Ready to “thaw out” that frozen shoulder? This condition can be incredibly frustrating, making even simple tasks feel impossible. But the good news is that there are non-surgical treatment options. If home and OTC medicines aren’t cutting it and your daily routine is suffering, don’t wait – getting the right treatment can help speed up recovery.
Don’t let shoulder pain put your life in the deep freeze! Pain management can start the defrost mode to restore comfort and movement in your shoulder joint. With the right blend of home care, therapy and interventional pain treatment management, you can finally unfreeze your shoulder pain and stiffness so you can enjoy a pain-free life.
Resources:
- Walker-Journey J. Frozen Shoulder (Adhesive Capsulitis). WebMD [Internet]. Updated November 07, 2023. Accessed February 27, 2025. Available from: https://www.webmd.com/a-to-z-guides/what-is-a-frozen-shoulder
- Frozen Shoulder – Adhesive Capsulitis. OrthoInfo – AAOS [Internet]. Published 2024. Accessed February 27, 2025. Available from: https://orthoinfo.aaos.org/en/diseases–conditions/frozen-shoulder
- Frozen Shoulder. NHS [Internet]. Accessed February 27, 2025. Available from: https://www.nhs.uk/conditions/frozen-shoulder/
- Frozen Shoulder. Johns Hopkins Medicine. [Internet]. Accessed February 27, 2025. Available from: https://www.hopkinsmedicine.org/health/conditions-and-diseases/frozen-shoulder
- Millar H. The link between frozen shoulder and menopause. Medical News Today [Internet]. Updated October 04, 2024. Accessed February 27, 2025. Available from: https://www.medicalnewstoday.com/articles/frozen-shoulder-menopause
- Frozen Shoulder (Adhesive Capsulitis). Cleveland Clinic [Internet]. Accessed February 27, 2025. Available from: https://my.clevelandclinic.org/health/diseases/frozen-shoulder-adhesive-capsulitis#symptoms-and-causes
- Frozen Shoulder – Symptoms & Causes. Mayo Clinic [Internet]. Accessed February 27, 2025. Available from: https://www.mayoclinic.org/diseases-conditions/frozen-shoulder/symptoms-causes/syc-20372684
- Frozen Shoulder – Diagnosis & Treatment. Mayo Clinic [Internet]. Accessed February 27, 2025. Available from: https://www.mayoclinic.org/diseases-conditions/frozen-shoulder/diagnosis-treatment/drc-20372690
- How to Sleep with a Frozen Shoulder. AICA Orthopedics [Internet]. Published March 16, 2022. Accessed February 27, 2025. Available from: https://aica.com/how-to-sleep-with-a-frozen-shoulder/
