Journal
Frozen shoulder: what helps, and how long does it last?
5 minute read. Written by the team at Back in Health, Kelowna.
In short
Frozen shoulder, or adhesive capsulitis, is a slow stiffening of the shoulder joint capsule that usually runs through a painful stage, a stiff stage and a thawing stage over many months. Physiotherapy helps most by keeping you moving within what the shoulder tolerates and restoring range as it thaws; massage eases the guarding in the neck, upper back and arm. Forcing painful stretches early tends to flare it, so the plan changes with the stage.
Is it frozen shoulder?
The giveaway is that the shoulder will not move far even when someone else moves it for you, especially turning the arm outward. It often starts with pain, including at night, then stiffness takes over. It is more common between about 40 and 60 and in people with diabetes or thyroid conditions. Rotator cuff problems can look similar, which is why an assessment matters: the treatment is different.
What helps at each stage
In the early, painful stage the aim is to calm it down while keeping gentle movement: short, pain-free range-of-motion work, sleep positioning, and pain relief your doctor is comfortable with. Aggressive stretching here usually makes it worse.
In the stiff and thawing stages, a physiotherapist adds progressive stretching and strengthening to get range and confidence back, adjusting the plan as the shoulder allows. Registered massage therapy helps throughout by easing the neck, upper back and arm muscles that work overtime to protect the joint.
When to see your doctor
See your doctor if the pain followed a fall or injury, if you cannot lift the arm at all, if there is fever or unexplained weight loss, or if night pain is severe and not settling. Some people benefit from an injection early on, which is a conversation for your doctor; physiotherapy works well alongside it.
Physiotherapy is at our Kirschner Road clinic, and massage therapy at both clinics. No referral is needed in BC.
Key points
- Stiffening of the joint capsule, usually over many months
- Early on: calm it down and keep gentle movement; avoid forcing it
- Later: progressive stretching and strength to rebuild range
- Injury, fever or no movement at all: see your doctor
General information, not a diagnosis or a treatment plan. If something is getting worse, or you are unsure whether it is right for you, speak to a clinician.