How Do You Fix Your Frozen Shoulder?
- Matthew Barrett
- Apr 25
- 3 min read
If you’re reading this because your shoulder’s stiff, painful, and refusing to move like it used to, you’re not alone. Frozen shoulder, or adhesive capsulitis, is something I see often in my clinic, and it can be incredibly frustrating to deal with.
You might find yourself avoiding certain movements, struggling to get dressed, or even waking up at night because of the pain. But, while frozen shoulder takes time, it can absolutely be fixed, and there are clear steps we can take to help you get there.
Contents
What’s Actually Going On in a Frozen Shoulder?
Before we talk about how to treat it, let’s quickly explain what’s happening.
With frozen shoulder, the capsule around your shoulder joint thickens and tightens, reducing the space inside the joint and making movement painful and restricted. It usually develops gradually, often without a clear injury. Sometimes it’s triggered by immobility after surgery, injury, or periods of inactivity, and other times it just appears out of the blue.
How Do We Fix It?
The key to treating frozen shoulder is working with the phase you're in, reducing pain, and gradually regaining movement. It’s not about “pushing through the pain”, it’s about knowing when to rest, when to stretch, and how to progress safely.
Here’s how we approach it:
1. Understanding Your Stage
Frozen shoulder usually progresses through three key stages:
Freezing (painful) stage: This is when the pain starts and movement becomes more restricted. It can last a few months.
Frozen (stiff) stage: Pain might ease off, but stiffness remains and movement is very limited.
Thawing stage: This is when your shoulder slowly starts to loosen up and regain motion.
Knowing your stage helps guide the treatment plan. What works in one phase might make things worse in another, so getting a proper diagnosis is really important.
2. Pain Management Comes First
During the early (freezing) stage, pain can be quite intense. The priority here is reducing inflammation and discomfort so you can sleep better and gently begin to move the shoulder again.
Some options include:
Anti-inflammatory medication (check with your GP or pharmacist)
Applying ice to soothe the area
In some cases, a corticosteroid injection may be recommended to help settle the pain and kickstart recovery
3. Gentle Physiotherapy Is Key
Once the pain becomes more manageable, the next step is gradually working to restore movement. This is where physiotherapy becomes the cornerstone of treatment.
Your physio will guide you through a tailored set of stretches and mobility exercises that are appropriate for your stage. We’re not talking about intense gym sessions, just targeted, consistent movement to slowly loosen the shoulder without aggravating it.
A few gentle techniques might include:
Pendulum exercises
Wall walks
Towel stretches behind the back
Consistency is crucial here; it’s not about doing more but about doing the right exercises little and often.
4. Staying Active (But Sensible)
You don’t need to stop moving entirely - quite the opposite, in fact. Keeping the rest of your body active helps with overall circulation and stiffness. Just be mindful of movements that aggravate the shoulder, and avoid forcing anything that causes sharp pain.
Simple things like walking, gentle swimming, or even some forms of yoga (modified as needed) can be really helpful for both body and mind during recovery.
5. What If It's Not Getting Better?
Most frozen shoulders do improve over time, especially with good physiotherapy and a clear plan. But if your symptoms persist or severely limit your quality of life, there are further options we can explore together.
These might include:
Hydrodilatation: a specialist injection where fluid is gently introduced into the joint capsule to stretch and release it
Arthroscopic release surgery: a minimally invasive keyhole procedure to free up the tight capsule
Surgery is very rarely needed, but it’s good to know there are effective options available if other treatments haven’t worked.
Recovering from frozen shoulder can feel like a slow process, but it does get better.
With the right combination of pain relief, gentle movement, and time, you can regain your shoulder mobility and get back to doing the things you love, whether that’s swimming, playing sport, or simply reaching for the top shelf again!
If you’re dealing with shoulder stiffness or pain and unsure where to start, I’m here to help. I offer private consultations in Dorset, and I’d be happy to guide you through the right treatment plan for your stage of recovery.
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