I often see people referred to me after months of shoulder pain, stiffness and frustration, and many are suffering from what’s commonly called a frozen shoulder. In medical terms, this condition is usually known as Frozen Shoulder (or “adhesive capsulitis”). But what does that mean, and more importantly, how can physiotherapy help?
What Is A “Frozen Shoulder”?
A frozen shoulder occurs when the capsule surrounding the shoulder joint, a normally loose, flexible tissue that lets the shoulder move freely, becomes inflamed. Over time, this capsule thickens and becomes tighter. As a result, movement becomes painfully restricted and everyday tasks such as reaching overhead, dressing, or even sleeping comfortably can become difficult.
People can develop frozen shoulder seemingly out of the blue (so-called “primary” frozen shoulder), or after an injury, surgery, or a period of very little shoulder use (“secondary” frozen shoulder). Other factors such as age, endocrine conditions like diabetes or thyroid problems might increase the risk.
Stages Of Frozen Shoulder
Frozen shoulder often unfolds in three overlapping stages:
- Freezing (Painful) Phase — pain tends to be the dominant symptom, often worse at night. Movement becomes more uncomfortable.
- Frozen (Stiffness) Phase — pain may begin to ease, but stiffness and restricted range of motion become more apparent. Activities like reaching behind your back, lifting overhead or doing your hair become challenging.
- Thawing (Recovery) Phase — gradually, with time and guided therapy, the shoulder slowly regains mobility. This phase can take many months, sometimes up to a couple of years.
It’s important to know that while frozen shoulder can improve on its own, progress is often slow, and the discomfort, restriction and impact on daily life can last a long time if untreated.
How Physiotherapy Helps
As a physiotherapist, I believe timely intervention can make a big difference. Here’s how I approach frozen shoulder when someone comes to my clinic:
Assessment of Movement and Pain: First, we carefully assess how much movement you currently have in the shoulder, where it hurts, where it’s tight, which movements are most limited.
Gentle Mobilisation & Stretching: In many cases we begin with gentle joint mobilisation, soft tissue work and pain‑free stretching to help restore mobility without aggravating pain.
Home Exercise Plan: I’ll often prescribe a tailored exercise programme, usually involving range‑of‑motion work, and later on, strengthening of the rotator cuff and scapular stabilisers, to do at home.
Posture & Daily Activity Advice: Because shoulder use and posture affect recovery, often I’ll suggest adjustments to sleeping position, day‑to‑day movements and ergonomics to avoid unnecessary strain.
Patient‑Centred Support: I understand this condition can be frustrating. I’m there to guide you through the challenging phases, offering encouragement, modifying exercises depending on pain and progression, and planning regular reviews.
What You Can Do Right Now
If you suspect a frozen shoulder:
- Don’t ignore it. Early diagnosis and a good physiotherapy plan can make recovery smoother.
- Keep the shoulder moving gently. Complete immobilisation tends to worsen stiffness. Small, pain‑free movements are better than no movement.
- Be patient and consistent. Frozen shoulder doesn’t resolve overnight. Regular, guided rehab and home exercises are often the key to restoring function over time.
Ask for help if pain or stiffness persists. A physiotherapist can assess and tailor a rehab programme appropriate for your stage of recovery. Frozen shoulder might be slow to heal, but with guided physiotherapy, a good rehab plan and patience, many people regain significant mobility and return to the activities they enjoy. If you’re experiencing shoulder pain or stiffness that won’t shift, reach out to the clinic. I’d be glad to assess and help you get moving again.