Stuck, Stiff, and Sore? Understanding Frozen Shoulder

April 20, 2026

What is Frozen Shoulder?

Frozen shoulder, medically known as Adhesive Capsulitis, is a condition where the shoulder becomes painful, stiff, and difficult to move. It occurs when the capsule surrounding the shoulder joint thickens and tightens, restricting normal movement.
This can make simple daily tasks—like getting dressed, reaching overhead, or even sleeping comfortably—challenging.

Movement is not about intense workouts or pushing limits—it’s about consistent, safe, and purposeful activity that supports the body and mind.

Who is Most at Risk?

Frozen shoulder can affect anyone, but it is more common in:

Adults aged 40–65
Women
Individuals with diabetes
People recovering from shoulder injury or surgery
Those with prolonged immobilisation

Sometimes, it develops without any clear cause.

The 3 Stages of Frozen Shoulder

1. Freezing Stage (Painful Phase)

Gradual onset of pain
Increasing stiffness
Pain worse at night
Movement starts to become limited

2. Frozen Stage (Stiff Phase)

Pain may reduce slightly
Significant loss of movement
Difficulty with daily activities like dressing or reaching

3. Thawing Stage (Recovery Phase)

Gradual return of movement
Reduced stiffness
Improving function over time

The full cycle can last 12 to 24 months, sometimes longer.

Common Symptoms to Watch For

Persistent, deep shoulder pain
Noticeable stiffness
Reduced ability to move the shoulder (both actively and passively)
Difficulty sleeping on the affected side
Struggling with everyday movements such as:
- Reaching overhead
- Fastening clothing
- Lifting objects

How is Frozen Shoulder Diagnosed?

Frozen shoulder is typically diagnosed clinically by a physiotherapist or doctor. Key findings include:

Gradual onset of pain and stiffness
Marked restriction in both active and passive movement
A capsular pattern of restriction (external rotation is more limited than abduction is more limited than internal rotation)

Imaging may be used to rule out other shoulder conditions if necessary.

The Role of Physiotherapy in Recovery

Physiotherapy is one of the most effective ways to manage frozen shoulder and is essential at every stage of recovery.

Early Stage: Pain Management

Education and reassurance
Gentle, pain-free movement
Activity modification
Modalities such as heat or TENS

Mid Stage: Improving Mobility

Joint mobilisation techniques
Capsular stretching
Passive and active-assisted exercises

Late Stage: Restoring Function

Strengthening exercises
Functional retraining
Gradual return to normal activities

Key Physiotherapy Techniques

Your physiotherapist may include:

Manual therapy (joint mobilisations)
Targeted stretching exercises
Pendulum exercises
Active-assisted range of motion exercises
Postural correction
A structured home exercise programme

Consistency with your home exercises is key to recovery.

What Should You Avoid?

Forcing painful movements
Aggressive stretching in the early stages
Avoiding movement completely

The right balance between movement and protection is crucial.

What is the Prognosis?

Frozen shoulder is often self-limiting, meaning it can improve over time. However:

Recovery may take longer without treatment
Stiffness can persist
Function may not fully return

With physiotherapy:

Pain is better managed
Movement improves more effectively
Daily function returns sooner

When Should You Seek Help?

If you are experiencing:

Persistent shoulder pain
Increasing stiffness
Difficulty with daily activities

…it’s best to seek physiotherapy early to prevent worsening symptoms.

Take the First Step Towards Recovery

Frozen shoulder can feel frustrating and limiting—but with the right treatment and guidance, recovery is absolutely possible.

At Potgieter & Partners Physiotherapy, we are committed to helping you reduce pain, restore movement, and get back to doing what you love.

Book an appointment today and take the first step towards moving freely again.