What Is Frozen Shoulder?

Frozen shoulder, or adhesive capsulitis, is a condition where the shoulder joint becomes stiff, painful, and hard to move. It typically develops gradually, often without a clear cause of injury, and can make everyday tasks like reaching for a seatbelt or putting on a bra surprisingly difficult.

It goes through three stages:

1. Freezing

Pain begins and your shoulder starts to stiffen.

2. Frozen

Pain may ease, but stiffness remains or worsens.

3. Thawing

Movement slowly returns, sometimes over months or even years.

Why Does It Affect Perimenopausal Women?

Frozen shoulder is more common in women between the ages of 40 and 60, especially during perimenopause—the transition period leading up to menopause.

Researchers believe this could be due to hormonal changes, particularly a drop in estrogen, which plays a role in joint health and inflammation. Lower estrogen levels may lead to increased stiffness, slower healing, and more joint discomfort overall.

Other risk factors for frozen shoulder that become more common with age include:

 

Diabetes or prediabetes

 

Thyroid issues

 

Lack of movement after a shoulder injury or surgery

 

Autoimmune conditions

 

Symptoms to Watch For:

  • Gradual onset of dull, aching pain in one shoulder with no explained cause
  • Increasing stiffness, especially when reaching overhead or behind that does not improve
  • Difficulty sleeping on the affected side
  • Limited range of motion that gets worse over time

How Is It Treated?

Frozen shoulder usually gets better, but it can take a year or more. In the meantime, there are treatments to help you manage pain and regain movement:

Physical Therapy

Gentle stretching and strengthening exercises are important to maintain and eventually improve mobility and function. Our physiotherapy coaches can guide you through safe ways to do this. They can also help provide guidance regarding how your current exercise routine can be modified during this period.

Pain Relief

Over-the-counter anti-inflammatories (like ibuprofen) or prescribed medications may help ease discomfort so your day to day function and sleep can improve.

Heat and Cold

Applying heat before stretching and cold after exercise can reduce stiffness and swelling.

Cortisone Injections

In some cases, a steroid injection into the shoulder joint can reduce inflammation and provide quicker relief.

Stay Active—Gently

While rest may seem tempting, not using your shoulder can make things worse. Keep moving within your limits.

Self-Care Tips for Frozen Shoulder during Perimenopause

  • Keep active with activities that are comfortable for your shoulder
  • Manage stress which can increase inflammation. Using strategies such as meditation, breathing and appropriate exercise can be beneficial tools
  • Talk to your doctor about hormone changes if you’re dealing with other menopause-related symptoms
  • Sleep with support like a pillow under your arm, to reduce night time pain

We Can Help

Frozen shoulder is frustrating, but it’s not forever. For women navigating perimenopause, understanding the hormonal link can be empowering. If you think you’re dealing with frozen shoulder, our coaches at PEAK would love to help you understand more about the injury and guide you on the road to recovery.

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