You reach for something on the top shelf, and suddenly, your shoulder locks up. It’s stiff, painful and won’t move the way it should. What’s going on?
It could be frozen shoulder, a condition that can make even the simplest movements feel impossible. But while it may sound scary, there’s good news – with time and treatment, most people recover fully.
“Frozen shoulder can be frustrating, but it’s very treatable,” says Nimit Patel, MD, an orthopedic surgeon with Hartford HealthCare. “The key is understanding what’s happening in your shoulder and knowing when to seek help.”
Here’s what to know.
1. It’s not just stiffness — it’s inflammation
Frozen shoulder, also called adhesive capsulitis, happens when the connective tissue around the shoulder joint becomes thick and inflamed, making it hard to move.
“The shoulder capsule tightens and forms scar tissue, which limits motion and causes pain,” explains Dr. Patel. “It’s not just soreness — it’s a structural change in the joint.”
> Related: 5 Reasons Your Shoulder Hurts at Night
2. It usually develops in stages
The condition doesn’t happen overnight. Frozen shoulder tends to move through three distinct stages:
- Freezing: Pain builds up and motion starts to decrease.
- Frozen: Stiffness is at its worst, but pain may ease a bit.
- Thawing: Movement gradually returns as inflammation subsides.
“The whole process can take several months to a couple of years,” says Dr. Patel. “But most patients eventually regain full range of motion.”
Want a Weekly Dose of Health News?
3. Certain people are more likely to get it
Frozen shoulder is more common than you might think, and certain factors increase your risk.
“It’s most common in people between ages 40 and 60, and more often in women,” says Dr. Patel. “It’s also linked to conditions like diabetes, thyroid disorders, and sometimes after shoulder surgery or injury, when the joint isn’t moved as much.”
So if your shoulder’s been immobilized for a while, keep an eye on it. Early movement — within your pain limits — can help prevent stiffness.
> Related: Is Your Rotator Cuff Causing Your Shoulder Pain?
4. Rest isn’t always the answer
It might sound counterintuitive, but total rest can actually make frozen shoulder worse.
“The best approach is gentle, guided motion,” Dr. Patel says. “Physical therapy plays a huge role — stretching and mobility exercises help restore range of motion.”
Other treatments, like anti-inflammatory medications or corticosteroid injections, can reduce pain enough to help you move. In rare cases, if stiffness doesn’t improve, surgery may be an option to release the tight capsule.
> Related: What Different Types of Shoulder Pain Could Mean
5. It takes time — but it gets better
The most important thing to know is that frozen shoulder almost always improves.
“Even though recovery can be slow, most people get back to normal function without surgery,” says Dr. Patel. “Patience and consistency with therapy are key.”
So if your shoulder feels more stuck than sore, don’t ignore it. Early evaluation and the right treatment plan can help you unfreeze, and get you moving again.
