Frozen Shoulder… What?

I wish I didn’t know what it was! But unfortunately, I have two—one in the thawing stage and one in the freezing stage. More on that in a minute...

What is it?

Frozen shoulder, or adhesive capsulitis, is a painful, long-lasting condition that causes stiffness and a gradual loss of movement in the shoulder joint. During the frozen stage, range of motion (ROM) can be extremely poor—many sufferers even call their affected arm a “T-rex arm”! 🦖

Who does it affect?

Frozen shoulder is most common in people aged 40–60 and affects women more than men. Risk factors include: Diabetes (2–4 times more likely to develop it); Menopause (hormonal shifts can play a role); Thyroid disorders, heart disease & Parkinson’s disease; Shoulder immobilisation (after surgery or injury)

The 3 Stages of Frozen Shoulder

🧊 Freezing Stage (2–9 months)

 🔹 Increasing pain & restricted movement

 🔹 Pain often constant (and worse at night!), sleep deprivation

 🔹 “Zingers”—sudden, electric-shock-like pain 

🥶 Frozen Stage (4–12 months)

 🔹 Pain may ease, but stiffness is extreme

 🔹 Everyday tasks become nearly impossible (e.g., doing up a bra, shaving your armpit!)

🔥 Thawing Stage (6 months–2 years-plus)

 🔹 Gradual return of movement

 🔹 Most people regain full function, while others have minor permanent restrictions

My situation-specific targeted plan - post deep-diving into research! 

Nutrition & Supplements:

 ✔ Anti-inflammatory, low-insulin-spiking diet

 ✔ Supplements: Vitamin D, Omega-3, bio-resveratrol + quercetin & vitamin C, curcumin + black pepper

Pain, Sleep and Low Hormones Management:

 ✔ HRT (oestrogen & progesterone)

 ✔ Specially formulated CBD/THC cream & drops (legal where I am)

 ✔ Paracetamol for severe nights

 ✔ Sleep optimisation with an intricate 6-pillow support system 

Mindset & Therapy:

 ✔ Mindful meditation & visualisation for relieving stress and improving coping

 ✔ Therapy to work through emotional factors (I felt ‘frozen’ due to some changes/losses)

 ✔ Practised self-compassion—listened to what my body was telling me ❤️

Physical Therapy & Medical Treatment:

 ✔ Gentle stage-based rehab (never pushing past pain)

 ✔ Specialist care: Guided cortisone injections, hydrodilatation & nerve-block-assisted mobilisation 

My Results So Far

✅ Left shoulder (10 months in): Nearly full ROM except for external rotation (think tennis swing 🎾).

 ✅ Right shoulder (5 months in): Still in the freezing stage but progressing better than the left—hoping my early interventions are helping!

Need Support?

For my fellow 'FroSho Warriors', I’ve created a comprehensive document covering treatment options, risk factors & tips. If you’d like a copy, Message me with your email, and I’ll send it over.