Frozen Shoulder Information, Answers and Advice on How to Help Your Pain
Frequently asked questions
What is a frozen shoulder?
Frozen shoulder, also known as ‘adhesive capsulitis’, is a common condition where the shoulder becomes painful and stiff.
The cause of frozen shoulder is currently unknown. It is widely believed that the restriction in movement is caused by inflammation, tightening and thickening of the shoulder joint.
A primary frozen shoulder can occur without any injury or clear cause. It is more common in those with diabetes, thyroid issues and Dupuytren’s contractures.
A secondary frozen shoulder typically presents following an injury, surgery or a major health problem. Frozen shoulders tend to improve in time on their own although this can take 1-4 years to resolve.
There are three main phases of frozen shoulder
1 Stage 1 - shoulder pain is commonly the first obvious symptom. It is usually felt on the outside of the upper arm and can travel down to the elbow. It tends to come on gradually and increase over time. If it is severe, it can be present at rest and disturb your sleep, as lying on the shoulder tends to be painful. Stiffness in the shoulder will become more apparent over time.
2 Stage 2 - the shoulder joint stiffens up. Movements like placing your hand behind your head or back are affected. The pain starts to settle during this phase, and stiffness is the main problem.
3 Stage 3 - the pain and stiffness gradually get better and your arm function improves over time.
Who gets a frozen shoulder?
Affects one in 50 adults at some stage in their life. Most common in females between 40-60.
Commonly seen in patients with diabetes, thyroid, and Dupuytren’s contractures.
One in five people with the condition can develop it in the other shoulder.
What can I do?
During stage 1, controlling the pain is the aim of any treatment. This can be managed with pain relief and anti-inflammatories which your GP or pharmacist can prescribe you.
If the pain does not settle with medications, a steroid injection (CSI) into the joint can be helpful. Your healthcare practitioner can provide you with further details during your consultation. Alternatively please see our Steroid Injection information leaflet find out more about CSI.
It is important to keep your shoulder moving as much your as pain allows. Please refer to the exercises on the back of this leaflet for guidance.
Exercises
These exercises can be performed at any stage of a frozen shoulder. These exercises are to try and keep the movement you have. It is normal to feel aching or stretching sensations when performing these exercises. These can be done with your pain limits during the early stages. Once there is little or no pain at rest they can be pushed more. They can be done throughout the day. If you experience severe pain which lasts more than 30 minutes, reduce the force or frequency with which you are performing them. If the pain is severe you should consult your healthcare practitioner.
Exercise 1
1 Start by leaning forward slightly and supporting yourself using your unaffected arm.
2 Let your affected arm relax, and slowly rotate your hand in circles, both clockwise and then anticlockwise.
Exercise 2
1 Grip your hands together in front of you.
2 Use your unaffected arm to assist lifting your affected arm above your head, or as far as you are able to.
3 Then return back to the start position. Repeat.
QR Links:
Steroid Injection leaflet
Exercise 3
1 Start by standing and hold onto a stick on both ends.
2 Use the stick to assist lifting your affected arm out to the side.
3 Repeat as directed.
Exercise 4
1 Laying on your back, hold a stick with both hands.
2 Keep your elbow of the affected arm tucked in by your side.
3 Using the stick, use your unaffected arm to push your affected arm out to the side, making sure to keep your elbow still.
Exercise 5
1 Start by standing and hold onto a stick with both hands.
2 Keeping your elbow by your side, use the stick to assist rotate your affected arm outwards.
3 Repeat as directed.
Exercise 6
1 Start by holding a towel in each hand behind your back, with your affected arm being at the bottom.
2 Then lift your unaffected arm towards the ceiling, which will assist in moving your affected arm up your back.
3 Repeat as recommended.
Further information
‘Managing My Musculoskeletal Health’ information leaflet is available or will be given to you by your physiotherapist if you are unable to access our digital self-management resources.
If you can access online resources, our physiotherapists recommend you use the self-help section of our website for information and support with specific MSK conditions and injuries
Our free NHS Mid and South Essex getUBetter app for an easy, safe and effective way to help you self-manage your MSK condition or injury.
If you feel you still need physiotherapy input, please complete a self-referral to the Physiotherapy team.