Frozen Shoulder

Recover PhysioKnowledge HubAreasFrozen Shoulder
By Lindsey Washuck Areas

Frozen Shoulder

Struggling with a Frozen Shoulder?

A frozen shoulder can make everyday life feel overwhelming. Simple tasks like getting dressed, driving, or even sleeping can suddenly become painful and frustrating. If left untreated, the stiffness and discomfort may worsen, limiting your movement and independence.

At Recover Physio, we’re here to help you break free from frozen shoulder. With expert physiotherapy, personalised treatment plans, and proven techniques, we work with you to reduce pain, restore mobility, and support your recovery every step of the way.

What is Frozen Shoulder?

Frozen shoulder, also known as adhesive capsulitis, is a condition that causes stiffness, pain, and limited movement in the shoulder joint. It occurs when the connective tissue around the joint thickens and becomes inflamed, restricting movement. This condition develops gradually and can take months to resolve, but early physiotherapy intervention can help to shorten this timeframe.

Certain factors increase the risk of developing frozen shoulder. These include medical conditions such as diabetes, thyroid disorders, and heart disease. Individuals who have undergone surgery or suffered shoulder injuries are also at higher risk, particularly if the shoulder has been immobilised for extended periods. The condition is most common in women between the ages of 40 and 60, often due to hormonal changes related to menopause.

The Three Stages of Frozen Shoulder

Frozen shoulder progresses through three distinct stages:

  • Freezing Stage (Painful): Gradual onset of pain, which intensifies with movement and even at rest. Everyday activities become difficult, and sleep is often disrupted. This stage lasts 2-9months.
  • Frozen Stage (Stiff): Pain begins to subside, but stiffness and restricted movement increase. Reaching overhead, behind the back, or lifting objects becomes increasingly difficult. Pain is apparent at extremes of range of movement. This stage lasts 4-12 months.
  • Thawing Stage (Recovery): Inflammation decreases, and mobility gradually returns. Recovery time varies depending on the severity of stiffness and duration of symptoms.

Common Symptoms of Frozen Shoulder

Frozen shoulder can have a significant impact on daily life. Symptoms typically develop gradually and worsen over time, including:

  • Pain and discomfort: Often severe at night, making sleep difficult.
  • Stiffness and reduced movement: Restriction in lifting, reaching, or performing routine tasks.
  • Difficulty with everyday activities: Dressing, washing hair, or reaching behind the back can become painful or impossible.
  • Work and hobby limitations: Tasks involving lifting, carrying, or repetitive movements become challenging.
  • Emotional strain: Chronic pain and reduced mobility can lead to frustration, stress, and a sense of helplessness.

Diagnosing Frozen Shoulder

A qualified physiotherapist can diagnose frozen shoulder through a thorough clinical assessment, evaluating pain, stiffness, and restricted movement. It is important to rule out other conditions such as rotator cuff injuries, shoulder impingement, or osteoarthritis, as they require different treatments.

At Recover Physio, we provide expert assessment and treatment for frozen shoulder. If imaging such as X-rays or ultrasound is required, we facilitate appropriate referrals to ensure comprehensive care.

Physiotherapy for Frozen Shoulder

Physiotherapy is the most effective treatment for frozen shoulder, with targeted techniques depending on the stage of the condition:

  • Freezing Stage: Focus on pain relief and maintaining mobility through gentle soft tissue massage, muscle release, and activity modification.
  • Frozen Stage: Hands-on therapy combined with stretching and strengthening exercises to support mobility and function.
  • Thawing Stage: Restoring full movement and strength through manual therapy, progressive stretching, and weight-bearing exercises.

At Recover Physio, our personalised treatment plans ensure each patient receives care suited to their condition and recovery goals. We incorporate full-body exercises to enhance overall movement and function, preventing future recurrence.

How Recover Physio Can Help

We understand that choosing the right physiotherapy provider is important. That’s why we offer a free consultation with our expert physiotherapists before your first appointment. This allows you to discuss your frozen shoulder, ask questions, and learn how physiotherapy can support your recovery.

At Recover Physio, we focus not only on treating frozen shoulder but also on preventing its return. Our goal is to help you regain full mobility and live pain-free.

Find Your Nearest Recover Physio Clinic

Recover Physio proudly provides expert physiotherapy in Norwich. With two convenient locations in the city centre on Princes Street and at The Nest just off Holt Road, we are committed to helping our community in Norfolk.

If you’re struggling with frozen shoulder, don’t wait—speak to one of our experienced physiotherapists today.

Princes Street, Norwich City Centre

Our Princes Street clinic is the flagship clinic of Recover Physio, situated in the heart of Norwich city centre in Tombland.

The Nest, Holt Road

Our clinic at The Nest serves customers in Norwich and surrounding areas of North Norwich and Norfolk.

Frequently Asked Questions

What is the best exercise for a frozen shoulder?

There isn’t one single “best” exercise, as the right movement depends entirely on the stage of your condition. In the early, painful “freezing” phase, we focus on very gentle movements, like pendulum swings, simply to manage pain. As the shoulder becomes stiffer in the “frozen” phase, the focus shifts to specific mobility exercises, such as wall crawls or table slides, to help restore your range of motion. It is essential to get a professional assessment to determine the safest and most effective exercises for your specific situation.

Does physiotherapy help a frozen shoulder?

Yes, physiotherapy is a highly effective treatment for managing frozen shoulder. In the initial painful stage, a physiotherapist can help manage your discomfort using gentle techniques and advise on activity modification. As the condition progresses into the “frozen” and “thawing” stages, we use specific manual therapy and a tailored exercise programme to restore movement and reduce stiffness. This guided rehabilitation can help speed up the recovery process and get you back to your normal activities sooner.

Should you be signed off work with a frozen shoulder?

This depends entirely on your specific symptoms and the type of work you do. If your job involves manual labour, heavy lifting, or repetitive overhead movements, the pain and stiffness may make it unsafe or impossible to continue, requiring time off or modified duties. Many office-based roles can often be managed, perhaps with ergonomic adjustments to your workstation. A physiotherapist can assess your functional capacity and provide advice, but you will need to consult your GP for a formal fit note (sick note) if one is required.

How many times a day should you do exercises for a frozen shoulder?

For frozen shoulder, the guiding principle is “little and often.” Your physiotherapist will likely recommend performing your prescribed exercises in several short sessions, perhaps 3-5 times throughout the day, rather than one long, aggressive session. The goal is gentle, progressive stretching and movement—not pushing into sharp pain, which can irritate the shoulder. It is vital to follow the specific frequency and intensity advised in your personalised treatment plan to avoid flaring up your symptoms.

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