If you’re dealing with ongoing shoulder pain and stiffness that seems to worsen over time, you might be in the early stages of frozen shoulder, also known as adhesive capsulitis. This condition can feel frustrating and even alarming — especially when basic movements like reaching, dressing, or lifting your arm become unexpectedly difficult.

Frozen shoulder affects approximately 3–5% of the general Australian population, and it’s significantly more common in certain groups — particularly individuals with diabetes, where the incidence rises to around 20%. It also tends to affect women more often than men, and is most commonly diagnosed in adults between the ages of 40 and 60.

The condition progresses through a distinct set of stages — each with its own symptoms and challenges — and while frozen shoulder can last for months or even years, it does typically resolve over time.

In this article, we’ll walk you through:

What frozen shoulder actually is
The three stages of progression
How long each stage typically lasts
What to expect at each point in your recovery
And the treatment options that may help ease symptoms and support healing

What is frozen shoulder? (also known as adhesive capsulitis)

Frozen shoulder, or adhesive capsulitis, is a condition that causes progressive pain, stiffness, and limited range of motion in the shoulder joint. It develops slowly over time, often without any obvious injury or cause, and can severely impact daily life — from getting dressed to lifting your arm above your head.

At the core of the condition is inflammation and thickening of the shoulder joint capsule — the connective tissue that surrounds and stabilises the shoulder. In frozen shoulder, this capsule becomes tight, inflamed, and sometimes develops adhesions (bands of scar-like tissue), restricting movement and making the joint feel stiff or “frozen.”

What causes frozen shoulder?

In many cases, frozen shoulder appears without a clear trigger. It may come on gradually, with mild discomfort at first, progressing over weeks or months to significant pain and stiffness. This is called primary or idiopathic frozen shoulder, and it’s surprisingly common — with no direct injury or trauma to explain its onset.

Other times, the condition develops following a shoulder injury, surgery, or prolonged immobilisation, such as keeping the arm in a sling or cast. This is known as secondary frozen shoulder, and it’s thought to occur when inflammation or lack of movement leads to tightening of the joint capsule.

Who is most at risk?

Frozen shoulder is most common in:

Adults aged 40 to 60 years old
Women (more frequently than men)
People with diabetes — both type 1 and type 2
Those with thyroid disorders , heart disease, or autoimmune conditions

In fact, people with diabetes are up to five times more likely to develop frozen shoulder, and they may also experience a longer recovery timeline and more severe symptoms.

And while frozen shoulder often affects only one side, studies show that 6–17% of people who experience it in one shoulder will develop it in the other shoulder within five years.

Is it permanent?

One of the most common questions people have when facing frozen shoulder is, “Will this ever go away?” The answer, thankfully, is usually yes — but the timeline can vary, and for some, the recovery may not be complete.

It’s widely believed that frozen shoulder resolves spontaneously over 1 to 3 years, and many people do regain normal or near-normal shoulder function with time. However, studies show that for a subset of patients, the journey can be more complex. Research suggests that:

Up to 40% of patients may continue to experience some symptoms
Around 7–15% may have a degree of permanent loss in shoulder mobility
In one long-term follow-up study (average 4.4 years), only 59% of patients had full or near-full recovery
Another study with a 7-year follow-up found that half still experienced some pain, and 60% had lingering stiffness

These findings suggest that while most people do recover, frozen shoulder can be a chronic issue for some — particularly if left untreated or if underlying conditions like diabetes are present.

That said, early diagnosis, guided rehabilitation, and consistent care can make a significant difference in both recovery time and quality of outcome.

Stage 1: The freezing stage (painful phase)

The first phase of frozen shoulder is known as the “freezing” stage, and it’s often the most uncomfortable. It marks the beginning of the condition and is typically when most people first seek medical advice — usually because of persistent pain and a noticeable loss of shoulder mobility.

What happens in the freezing stage?

This stage is defined by inflammation of the shoulder joint capsule. As inflammation sets in, the connective tissue surrounding the shoulder (called the capsule) begins to thicken and tighten, leading to pain and a gradual restriction in movement.

What makes this stage particularly frustrating is how slowly symptoms can sneak up. It might start as a dull ache, a twinge when reaching overhead, or discomfort when sleeping on the affected side. Over time, the pain becomes sharper, more persistent, and may begin to interfere with everyday tasks — even something as simple as putting on a jacket or reaching for a high shelf.

How long does it last?

The freezing stage typically lasts 6 weeks to 9 months, although the duration can vary depending on:

The individual’s health and risk factors (such as diabetes)
How early the condition is diagnosed
Whether physiotherapy or medical treatment is started

Common symptoms

Sharp or dull pain in the outer shoulder and upper arm
Pain that worsens at night, often disrupting sleep
Progressive loss of movement (especially lifting the arm overhead or behind the back)
Increased stiffness when attempting to use the arm
Everyday activities like dressing, reaching, driving, or even brushing hair become challenging

What helps during this stage?

The goal in the freezing stage is to manage pain and preserve as much movement as possible, without aggravating the inflammation further. Overuse or aggressive stretching at this stage can make symptoms worse.

Helpful treatment strategies include:

Gentle physiotherapy guided by a trained professional
Anti-inflammatory medications (NSAIDs) or pain relief
Heat therapy or warm compresses to reduce stiffness before activity
Corticosteroid injections may be recommended to reduce inflammation and pain
Modifying daily activities to avoid triggering pain

Stage 2: The frozen stage (stiffness phase)

After the intense pain and inflammation of the “freezing” stage, the condition shifts into the “frozen” stage — often described as the most limiting phase in terms of mobility. While the pain may begin to ease, stiffness reaches its peak, and many people feel like their shoulder is simply “stuck.”

What happens in the frozen stage?

In this phase, the earlier inflammation has caused the joint capsule to become thick, tight, and scarred. Adhesions (bands of tough tissue) may have formed inside the shoulder capsule, further restricting movement. Although pain often decreases, especially when the arm is at rest, the shoulder feels severely limited in range — and normal arm function can feel almost impossible.

Even though the discomfort isn’t as sharp as before, the lack of mobility can be equally frustrating and disruptive to daily life.

How long does this stage last?

The frozen stage usually lasts between 4 to 12 months. However, recovery time can vary depending on individual health, underlying conditions (like diabetes), and how consistent a person is with treatment and physiotherapy.

Common symptoms in the frozen stage

Marked stiffness in the shoulder
Greatly reduced range of motion, especially for overhead movement or reaching behind the back
Pain may lessen, but a dull ache can persist — especially with sudden or extended movement
Muscle weakness may begin to develop due to lack of use
Everyday tasks such as driving, dressing, or lifting objects remain difficult or impossible

What helps in the frozen stage?

Treatment during this stage focuses on preserving and gradually improving range of motion, reducing stiffness, and preventing further deterioration.

Some helpful approaches include:

Ongoing physiotherapy, focusing on gentle mobility and stretching
Shoulder-specific range-of-motion exercises (under guidance, to avoid aggravation)
Heat therapy before movement, and cold therapy after activity if soreness occurs
Continued use of oral pain relief or anti-inflammatory medications if needed
In some cases, hydrodilatation (a guided saline injection to stretch the joint capsule) may be considered by a specialist

During the frozen stage, the shoulder may feel like it will never move properly again — but this is part of the natural process. While mobility is at its worst, the shoulder is also beginning to stabilise. With persistence and patience, this stage sets the foundation for eventual healing and regained movement.

Stage 3: The thawing stage (recovery phase)

After months of stiffness and limited movement, the “thawing” stage brings a welcome sense of relief. This is the phase where mobility starts to return, and everyday tasks become gradually more manageable. It’s also a strong sign that your shoulder is on the road to recovery — although the process is still slow and requires commitment.

What happens in the thawing stage?

In this phase, the inflammation has subsided, and the thickened, tightened capsule around the shoulder begins to loosen. The adhesions that were restricting movement start to break down, allowing for improved range of motion and a noticeable reduction in stiffness.

You may still experience occasional discomfort or resistance when moving the shoulder — but it’s less intense, and you’ll likely find yourself able to do more day by day.

How long does it last?

The thawing stage can last anywhere from 6 months to 2 years. The timeline varies greatly between individuals and depends on:

How early treatment began
The severity of the frozen stage
Underlying conditions like diabetes or thyroid disorders
How consistent rehabilitation efforts have been

While some people recover fully, others may regain most — but not all — of their previous shoulder function.

Common symptoms in the thawing stage

Improving range of motion, especially for tasks like reaching overhead or behind the back
Less pain, with discomfort usually only during extended or strenuous activity
Reduced stiffness, but still some tightness or weakness depending on how long the shoulder was immobilised
Greater independence in daily tasks — dressing, lifting, reaching, and sleeping become easier

What helps during the thawing stage?

This stage is the best time to build strength and restore function — but it's still important to avoid pushing too hard. Your shoulder is healing, and steady, controlled progress is key.

Helpful treatment options include:

Physiotherapy with active and passive range-of-motion exercises
Strengthening exercises for the rotator cuff and shoulder muscles
Stretching and flexibility training, tailored to your progress
Regular movement throughout the day to maintain gains
Occasional heat therapy or massage to ease lingering tension

In rare cases where significant restriction remains despite months of therapy, surgical options like arthroscopic capsular release may be explored.

Heat vs cold therapy: What helps (and when to apply)?

When managing frozen shoulder, simple therapies like applying heat or cold can provide meaningful relief — especially when used appropriately at different stages of the condition.

Both can be helpful, but they work in different ways:

Cold therapy – Best for the freezing stage

In the early stages — when inflammation and pain are at their worst — cold therapy can help:

Reduce swelling and inflammation
Numb sharp pain
Ease discomfort after activity or physiotherapy

Apply an ice pack wrapped in a towel to the shoulder for 15–20 minutes at a time, especially after exercises or if pain flares up.

Heat therapy (warm packs or showers) – Best for the frozen and thawing stages

As the condition progresses and pain starts to lessen, heat therapy becomes more beneficial. It helps by:

Relaxing tight muscles
Improving blood flow to the joint
Making it easier to stretch or do gentle mobility exercises

Try using a warm compress, heat pack, or warm shower before physiotherapy or home exercises to loosen the shoulder and prepare it for movement.

Wheat bags can be a particularly convenient option — they’re versatile enough to be used for both heat and cold therapy. Simply microwave them for gentle heat, or place them in the freezer to use as a cool compress. Their soft, flexible design also makes them comfortable to mould around the shoulder area.

We recommend: WheatBag Love Neck Heat Pack

Wheatbags Love Neck Heat Pack - Gum Blossom Unscented

For targeted relief, WheatBags Love heat packs are a thoughtful option. Designed to contour the neck and shoulders, they provide effective comfort for muscle aches, tension, and stiffness. You can use them hot or cold — warmed in the microwave to relax tight muscles, or chilled in the freezer to help reduce inflammation or swelling. Made from natural materials including a 100% cotton cover and filled with Australian-grown wheat, they offer a gentle, eco-conscious way to support your shoulder recovery.

💡Tip: Alternate if needed

Some people benefit from alternating heat and cold depending on how their shoulder feels that day — for example, applying heat before movement and ice after activity to minimise soreness.

While both therapies can offer temporary relief, they’re most effective when combined with movement, stretching, and consistent treatment. Always check with your physiotherapist or doctor if you’re unsure what’s best for your stage of recovery.

Conclusion

Frozen shoulder can feel like a long and frustrating journey — especially when pain and stiffness interrupt your daily life, sleep, and independence. But understanding the three key stages of the condition — freezing, frozen, and thawing — can help set realistic expectations and give you a sense of control over your recovery.

While the overall process can last anywhere from 1 to 3 years, most people do improve significantly over time, particularly with the right mix of professional guidance, gentle movement, and self-care strategies like heat or cold therapy.

The most important thing to remember?

You don’t need to “push through the pain” — slow, consistent progress is key.
Treatment is most effective when tailored to the stage you’re in.
And if symptoms persist, worsen, or interfere with daily function, it’s time to check in with your GP or physiotherapist.

With patience and support, your shoulder can heal — and life can get back to moving freely again.

July 31 2025, by Tatianna Gerard What Is Frozen Shoulder? Stages, Symptoms & How Long It Lasts