Let’s talk about frozen shoulder…

Frozen shoulder — also known as adhesive capsulitis — is a condition where the capsule surrounding your shoulder joint becomes inflamed and tight, leading to pain, stiffness, and reduced range of motion.  Although the cause is not fully understood, your risk of developing frozen shoulder increases with:

• reduced mobility or prolonged immobility after a shoulder injury, surgery, or stroke.

• certain medical conditions like diabetes, thyroid conditions, cardiovascular disease or Parkinson’s disease.

It tends to occur between the ages of 40 and 65, and is slightly more common in women than men.  Typically we describe the process in three stages:

1. Freezing Stage (2–9 months): Shoulder becomes increasingly painful and stiff.

2. Frozen Stage (4–12 months): Pain may ease a little, but stiffness limits movement.

3. Thawing Stage (6–24 months): Gradual return of motion and function.

Although frozen shoulder is an unwelcome problem, it is treatable!  Most people improve with the right combination of education, early guided exercise, and time.  

Reducing Your Risk

Not every case of frozen shoulder can be prevented—especially those linked with health conditions like diabetes or thyroid issues—but there’s a lot you can do to reduce your risk and maintain your shoulder mobility.

1. Keep Your Shoulders Moving

• Perform gentle range-of-motion exercises daily, even if you don’t have pain (arm circles, wall slides, stretches).

• Avoid long periods of shoulder immobility—after minor injuries or surgeries, ask your physiotherapist which movements are safe to keep doing.

2. Maintain Good Posture and Scapular Control

• Rounded shoulders & slouched posture can limit shoulder mechanics over time.

• Practice sitting tall, gently drawing your shoulder blades down and back.

• Include upper back & chest stretches and strengthening for posture muscles.

3. Manage Medical Conditions

• Keep blood sugar levels well controlled if you have diabetes—to reduce both risk and severity.

• Manage thyroid and cardiovascular conditions with your healthcare provider’s guidance.

4. Address Shoulder Pain Early

• Don’t wait it out if stiffness or aching starts—early physiotherapy can restore motion and prevent the problem from worsening.

• Move gently within comfort, and avoid total rest unless advised.

5. Stay Strong and Flexible

• Strengthen rotator cuff and shoulder blade muscles with light resistance bands.

• Stretch your chest and upper back regularly to maintain balanced mobility.

The best prevention is consistent movement and early attention to stiffness or discomfort. Even simple daily stretches can make a big difference in maintaining shoulder health as you age because Consistency is Key.

Get an individualized Assessment & Treatment Plan with one of our amazing Therapists TODAY, so you can keep moving in the right direction.  

Our PhysioCare at Home team can help. 

Call us today! 

To Your Health,                   

Jillian 

Physiotherapist & Clinical Director 

Check out this posture exercise video…

Client Spotlight

Our Physiotherapist, Shauna had this to say about her client Dave:

“A frozen shoulder can at times appear alongside other conditions and be even more unexpected. I’ve been working with Dave for about 20 months now after his hemorrhagic stroke in 2019. As an in-patient at the rehabilitation centre he was also diagnosed with a frozen shoulder on his affected side. So while we have continued to work on regaining function of his affected arm and hand, we’ve also had to treat the result of the frozen shoulder which is more tightness of the capsule around the joint than an inability to get the muscles to work. It’s been an interesting challenge and a reminder that a good assessment is always needed in order to target the specific needs of a client versus following a standard protocol.”

Nutrition Tip

1. Focus on Anti-Inflammatory Foods — Since frozen shoulder involves inflammation of the joint capsule, an anti-inflammatory diet can help.

• Fatty fish (salmon, sardines, mackerel – rich in omega-3s)
• Olive oil, avocado, nuts, seeds
• Colorful fruits & vegetables (berries, leafy greens, peppers, broccoli)
• Spices like turmeric and ginger

2. Limit Pro-Inflammatory Foods — These can worsen stiffness and inflammation:

• Processed foods (packaged snacks, fried foods)
• Refined sugars and sweetened drinks
• Excess red meat and processed meats
• Too much alcohol

3. Support Collagen & Tissue Health — Collagen helps with joint and tendon repair.

• Protein-rich foods: chicken, eggs, beans, lentils, greek yogurt
• Vitamin C (oranges, strawberries, bell peppers) – essential for collagen formation
• Zinc (pumpkin seeds, chickpeas, cashews) – supports healing
• Bone broth or collagen supplements (optional, but can help)

4. Stay Hydrated

• Joint tissues need hydration to stay flexible.
• Aim for at least 6–8 cups of water daily. Herbal teas are a good option too.

5. Maintain Healthy Weight

• Extra body weight increases overall inflammation in the body. Keeping weight in a healthy range can reduce stress on joints and support recovery.

6. Consider Vitamin D & Calcium

• Vitamin D (from sunlight, fortified dairy, or supplements) supports bone and muscle health.
• Calcium (milk, cheese, yogurt, leafy greens, fortified alternatives) helps keep bones strong while your shoulder is limited in movement.