Navigating the “Frozen” Phase of Frozen Shoulder: What to Expect & How to Stay Positive

If you’re in the “frozen” phase of frozen shoulder, you’re probably in a frustrating state where intense, debilitating pain has subsided, but stiffness and limited movement feel like they’ve taken its place in your daily life. It’s understandable to feel stuck, unable to do the things you once enjoyed. But here’s what we want our clients to know about frozen shoulder: the frozen phase isn’t a standstill, it’s a crucial building block in the process of recovery.

During this stage, the shoulder is actively healing and restructuring tissue around the shoulder joint. While it feels locked in place, your body is working hard beneath the surface. This stiffness isn’t a sign of failure; it’s a positive indication that healing is underway.

Understanding What’s Happening

The frozen phase typically follows the “freezing” stage (intense pain) and precedes the “thawing” phase, and it’s typically the most painful. It can last anywhere from 6 weeks to 9 months, and it’s characterized by:

• Significant Restriction of Movement: You’ll likely find it difficult to lift your arm, reach behind your back, or rotate your shoulder for other simple activities.
• Persistent Stiffness: Even with gentle attempts at movement, you’ll experience noticeable resistance and discomfort.
• Gradual Improvement (Often Slow): Unlike the rapid pain increase of the freezing stage, improvement during the frozen phase is typically gradual and can feel slow.
• Night Pain: Some discomfort, particularly at night, is common as your shoulder capsule continues to remodel.

Why Does This Phase Feel So…Frozen?

The “frozen” feeling comes from the thickening and tightening of the shoulder capsule (the connective tissue structure surrounding your shoulder joint). This restricts movement and causes discomfort. Your body needs time to rebuild this capsule, which takes patience and consistent effort.

Staying Positive & Proactive

It’s easy to get discouraged when progress feels slow. In the frozen phase, we often focus our clients on small victories. Celebrate any increase in range of motion, even if it’s just a few degrees. These small improvements add up over time! It’s important to remember, too, to always listen to your body. Pay attention to your pain levels and avoid activities that cause sharp or intense discomfort.

What to Expect Next

Eventually, you’ll transition into the “thawing” phase, where your range of motion begins to improve more noticeably. This is a sign that the remodeling process is progressing and your shoulder is on its way to full recovery.

Resources & Support

• Talk to your healthcare provider. Your physical therapist can provide personalized guidance and recommendations so that you can regain mobility and get back on track with the activities you love.
• Connect with others. Support groups and online communities can provide valuable encouragement and shared experiences.
• Partner with Reach: Consider joining forces with a Reach Licensed Partner to boost your recovery journey.