Frozen Shoulder

Frozen shoulder is a condition in which the shoulder becomes painful, stiff, and increasingly difficult to move. It develops when the joint capsule surrounding the shoulder becomes inflamed and thickened. As a result, the capsule effectively “sticks” and the shoulder cannot move freely.

Often there is no clear cause, but it can develop after a shoulder injury, surgery, prolonged immobilization, or inflammation.

With a frozen shoulder, you may have difficulty with:

• Lifting your arm
• Putting on a jacket
• Placing your hand behind your back

Stiffness is therefore the main symptom.

Frozen shoulder occurs more often in women between the ages of 40 and 60. Other risk factors include:

• Diabetes
• Thyroid disorders
• Long periods of immobilization of the arm after surgery

The Three Phases of Frozen Shoulder

1. Freezing Phase

Duration: 2–9 months

• Increasing pain
• Movement becomes progressively more difficult

2. Frozen Phase

Duration: 4–13 months

• Less pain
• Significant stiffness

3. Thawing Phase

Duration: 6–24 months

• Movement gradually returns
• Pain decreases

Body – Movement and Training

• Move, but do not force it. Choose Frozen Shoulder 1 in the cabin during phase 1 and Frozen Shoulder 2 in the cabin during phases 2 and 3.
• Continue to move your shoulder daily within your pain limits.
• Choose gentle movements and focus on mobility: frequent light movement is better than occasional heavy exercise.
• Adapt movements when necessary, for example by avoiding overhead activities.
• Do not lie on the painful shoulder.
• Heat can help relax muscles and reduce pain, allowing joints to move more easily (heat cabin, warm bath, infrared).
• Listen to your body. Pain lasting more than 24 hours after exercise may indicate the training was too intense.
• Ice on the shoulder may help during the first (freezing) phase.

Food – Nutrition

• Good blood sugar control is important. Frozen shoulder often lasts longer in people with diabetes.
• Eat as anti-inflammatory as possible:
  • plenty of vegetables
  • fruit
  • whole grains
  • nuts
  • seeds
  • legumes
  • olive oil
• Limit foods that may worsen symptoms, such as:
  • sugar
  • highly processed foods
  • caffeine
  • alcohol
• Ensure adequate protein intake to support muscle recovery and energy.
• Choose foods rich in magnesium, iron, selenium, zinc, vitamin D, and vitamin C.
• Drink enough water to support flexible connective tissue: about 1.5–2 liters per day.

Mind – Lifestyle

• Listen carefully to your body: pain is a signal, not a training goal.
• Pace your activities: divide tasks into smaller steps and take breaks when needed.
• Adapt movements if necessary.
• Paracetamol or NSAIDs may help temporarily to allow movement, but they should not be used to mask overexertion.
• Be patient. A frozen shoulder usually has a slow recovery process (12–24 months), but the outcome is generally good.

Important to Know

Frozen shoulder is not a muscle problem, but a joint capsule problem. You are not simply training strength back — you are allowing the tissue time to recover.

Supplements

Always discuss supplements with a doctor or therapist.

• Vitamin D – supports muscles and immune function
• Magnesium – helps with relaxation and sleep
• Omega-3 (algae oil) – has anti-inflammatory properties
• Curcumin – may help reduce inflammation
• Collagen + Vitamin C – supports connective tissue health