Stronger At Home Newsletter — Frozen Shoulder

A message from our Clinical Director, Jillian.

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:

Freezing Stage (2–9 months): Shoulder becomes increasingly painful and stiff.
Frozen Stage (4–12 months): Pain may ease a little, but stiffness limits movement.
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, and 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, and 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.

Simple daily movement can make a big difference in maintaining shoulder health as you age because Consistency is Key!

Therapist's Corner

Optimism and consistency are important when dealing with frozen shoulder. It is a long process and it is imperative to be consistent with the exercises prescribed to you, and patient and optimistic in working through the different stages, because progress is possible!

Posture matters — keep your shoulders relaxed and back when sitting or standing. Slouching can increase tension in your shoulder and neck muscles. Try to keep your shoulder in motion — reaching for light items, dressing, or brushing your hair all help maintain range of motion. Avoid “babying” it completely.

Simple Evidence-Based Exercises

Pendulum Circles – Lean forward and gently swing your arm in small circles.
Wall Walks – Slide your fingers up a wall to gradually raise your arm.
Cross-Body Stretch – Gently pull one arm across your chest until you feel a mild stretch.
External Rotation – Keep your elbow at your side and rotate your forearm outward using a towel or pole for support.
Isometric Strengthening – Press your hand lightly against a wall (in different directions) without moving your shoulder, to engage the muscles safely.

Frozen Shoulder Tips for Success

Keep moving daily — motion nourishes your shoulder joint.
Avoid overdoing it — pain flare-ups can slow progress. Use the “same or better tomorrow” rule, gauging your response to the exercises and adjusting as necessary.
Prioritize sleep — use pillows to support your arm comfortably and avoid lying directly on the affected shoulder.
Manage your health — keep blood sugar and thyroid levels steady if relevant.
Be patient and consistent — progress can be slow, but steady.
Ask your doctor or pharmacist about the best medications to reduce pain & inflammation and time their use with exercise.
Acupuncture and other pain modalities may be helpful.
In severe or persistent cases, your doctor may suggest an injection or medical procedure, which should be paired with range-of-motion exercises within 24–48 hours.

Client Spotlight: Dave

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.

Check out the many free resources we have available on our YouTube page, like this Foundational Exercise-Posture video. Learn more & start your exercise journey today at youtube.com/@strongerathome, including these Foundational Exercises for Older Adults.

Nutrition Tip

While frozen shoulder is primarily managed through exercise, physiotherapy, and sometimes medical treatment, nutrition can play a supportive role in reducing inflammation, supporting tissue repair, and keeping you strong through recovery. Think colourful, anti-inflammatory, protein-rich meals with good hydration. This won't “cure” frozen shoulder, but it can help reduce inflammation and give your body the best chance to heal.

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; colourful fruits & vegetables (berries, leafy greens, peppers, broccoli); and 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, and 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) which is essential for collagen formation; zinc (pumpkin seeds, chickpeas, cashews) which supports healing; and 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 a 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.

Check out this anti-inflammatory recipe from Good Housekeeping for Roasted Chickpea, Tomato and Chicken Bowls. You'll get a healthy dose of protein (chicken + chickpeas), fiber & antioxidants (chickpeas + tomatoes), and vitamins & minerals that support healing.

Recipe of the Month