If you’ve been dealing with persistent shoulder pain and stiffness that limits your everyday movements, you might be facing a condition known as frozen shoulder, or adhesive capsulitis. As a medical professional, I understand how frustrating it can be to lose mobility in such an essential joint. The good news? With the right approach, frozen shoulders are manageable, and you can steadily improve over time.
At Orthocare Multispeciality Hospital, we specialise in providing comprehensive care for musculoskeletal conditions like this, helping our patients regain their movement and quality of life. Today, we’ll explore what a frozen shoulder is, how it develops, and, most importantly, actionable tips to improve your symptoms and restore mobility—right from your own home.
Frozen shoulder, medically known as adhesive capsulitis, is a complex condition where the connective tissue surrounding your shoulder joint (the capsule) becomes inflamed and stiff. Over time, this leads to pain and restricted motion in all directions.
The condition progresses through three main stages:
Freezing phase – This stage involves increasing pain and gradually decreasing range of motion. It can last several months.
Frozen phase – While the pain may ease, stiffness persists, significantly limiting your movement. This phase can last up to a year or more.
Thawing phase – The final stage brings slow but steady improvement, with a gradual return of movement. Recovery can take anywhere from months to years.
At Orthocare Multispeciality Hospital, we see a wide variety of patients affected by frozen shoulders, from individuals recovering from shoulder injuries to those with underlying health conditions. Understanding the cause is key to tailoring effective treatments.
The exact cause of frozen shoulder isn’t always clear, but several risk factors make it more likely:
Age and gender: It typically affects people aged 40 to 60, with women more at risk.
Underlying medical conditions: Poorly controlled diabetes, thyroid dysfunction, and hormonal imbalances increase risk.
Immobilisation: Prolonged shoulder immobility due to injury or surgery can trigger the condition.
Lifestyle choices: Smoking, poor nutrition, and lack of physical activity can exacerbate symptoms.
At Orthocare Specialty in Bulandshahr, we frequently advise addressing these underlying risk factors as part of a comprehensive treatment plan.
Common symptoms include:
Persistent shoulder pain, often worse during movement or at night.
Stiffness and reduced range of motion in all directions, making tasks like dressing or grooming difficult.
Inability to perform movements such as raising your arm or rotating it outward.
If these symptoms sound familiar, it’s time to start taking action. Ignoring frozen shoulders can lead to prolonged discomfort and a harder recovery process.
While medical intervention is sometimes necessary, many strategies can help relieve pain and improve mobility right from your home. Here’s a practical approach for managing frozen shoulder effectively:
Applying mild moist heat (such as a warm shower or heating pad) to your shoulder for about 15 minutes can help reduce stiffness and improve flexibility. This works particularly well during the stiffness phase. On the other hand, during the painful phase, brief application of ice packs may help soothe flare-ups.
Maintaining movement is critical—but gently does it. Daily range-of-motion exercises, performed within your pain limits, can prevent further stiffness.
For instance:
Pendulum swings require you to lean forward slightly and gently swing your arm in a circle.
External rotation stretches with a towel can help improve rotational movement.
Simple wall walks involve “walking” your fingers up a wall to increase elevation gradually.
Each movement should be slow and controlled. At Orthocare Specialty in Bulandshahr, we often guide patients on safe exercise variations tailored to their progress.
Contrary to instinct, immobilising your shoulder can worsen stiffness. Instead, try to use your shoulder gently in everyday tasks like dressing and reaching for light objects. Avoid slings or prolonged rest unless medically advised.
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can reduce pain and inflammation. However, these should only be used short-term and under medical guidance—especially for those with existing health conditions like diabetes.
Comfortable sleep can be challenging with frozen shoulder. Try lying on your back or the unaffected side, using pillows to support your arm. Sleeping on the affected side is a sure way to make the pain worse—it’s best avoided.
A light shoulder and upper arm massage can increase blood flow, easing muscle tension around the joint. Be careful to avoid deep pressure, as this can aggravate inflammation.
If consistent home care doesn’t lead to meaningful improvement within 6-8 weeks, or if pain worsens and movement becomes severely restricted, it’s time to seek professional help.
Available options include physiotherapy, corticosteroid injections, or advanced techniques such as hydrodilatation (where the capsule is stretched using a saline injection).
At Orthocare Multispeciality Hospital, our team of orthopaedic experts can provide personalised, clinically proven treatments that integrate seamlessly with your home routine for maximised recovery.
Patience is key when managing frozen shoulders. Most people see substantial improvement within 1-2 years, though mild stiffness may linger in rare cases. The thawing stage brings gradual relief, enabling you to return to routine activities over time. Regularly engaging both shoulders, addressing underlying health conditions, and maintaining an active lifestyle are essential to preventing recurrence.
Yes, but untreated cases can take years to heal. Active treatment shortens recovery time and prevents permanent stiffness.
No. Frozen shoulder affects the shoulder capsule’s flexibility, while arthritis involves joint cartilage and often includes signs of swelling or visible joint changes.
Yes, it’s possible, especially if risk factors like diabetes remain uncontrolled. Maintain active prevention strategies to lower the risk.
Some mild discomfort is normal during stretching exercises, but therapy should never cause sharp pain. If it does, stop and consult your physiotherapist.
Yes. Anti-inflammatory diets, including foods rich in omega-3 fatty acids (like fish) and turmeric, may aid recovery, though they are not a substitute for physical treatment.
Managing frozen shoulders may take time, but with consistent self-care and expert guidance, recovery is well within reach. If you’re struggling to manage your symptoms or want a personalised care plan, reach out to the specialists Dr, Anil Singhal at Orthocare Multispeciality Hospital. Together, we’ll design a programme tailored to your unique needs to help you regain full mobility and lead a pain-free life.
Call our experts today to begin your recovery!
Orthopedic Surgeon and Consultant