Frozen shoulder follows a predictable three-stage pattern. Understanding which stage you are in determines what treatment will actually help.
Frozen shoulder, or adhesive capsulitis, is one of the few musculoskeletal conditions with a genuinely predictable course. The capsule surrounding the shoulder joint becomes inflamed, thickens and tightens, progressively restricting movement — and then, eventually, releases.
The three stages
- Freezing (roughly 2–9 months) — pain dominates and steadily worsens, particularly at night. Movement gradually reduces.
- Frozen (roughly 4–12 months) — pain begins to settle, but stiffness is at its worst. Reaching behind your back or overhead becomes very limited.
- Thawing (roughly 6–24 months) — movement returns gradually, usually in the order it was lost.
Why the stage determines the treatment
This is the part most people get wrong. During the freezing stage, aggressive stretching increases inflammation and prolongs the condition — the priority is pain control and gentle movement within comfort. During the frozen and thawing stages, the opposite applies: sustained, progressive stretching is exactly what restores range.
Applying the wrong approach at the wrong stage is the single most common reason frozen shoulders take longer than they need to.
Who develops it
It is most common between the ages of 40 and 60, affects women more often than men, and is considerably more likely in people with diabetes or thyroid conditions. It also frequently follows a period of shoulder immobilisation after injury or surgery.
This article is general information, not a diagnosis. Symptoms that persist, worsen, or involve numbness or weakness should be assessed in person. Book an assessment if you are unsure.