If your shoulders feel like they’ve been touched by Elsa from the beloved children’s movie — Frozen — since menopause, and movement becomes stiff and limited...

You might have a bad case of the frozen shoulders.

What exactly is Frozen Shoulders?

Frozen shoulders, or Adhesive Capsulitis (AC), is the inflammation of the “shoulder capsule” where the collarbone, scapula, and upper arm bone meet.

A common symptom among women in menopause and midlife, frozen shoulders are also known as “fifties shoulders”. 

In simpler terms, due to increased inflammation levels during menopause, the muscle of the joint gets thicker and tighter, and over time, adhesive bands of tissue form in the joint. 

As a result, full range of motion (particularly reaching over your head or behind your back) becomes more and more painful until finally it’s all but impossible.

How long does it last, and can it be reversed?

Frozen shoulder symptoms usually show themselves in 3 distinct phases.

Each phase can last several months, and it can take 9 months to 2 years to regain full shoulder mobility.

Freezing / Painful phase: Pain gradually worsens over time and prevents you from moving your shoulders. Your range of motion will also gradually decrease.

Frozen phase: Pain gradually decreases, however the stiffness will still remain.

Thawing phase: Pain lessens, and movement gradually improves.

So, to get you through these 3 phases, we’ve gathered some lifestyle tips, recommended by rheumatologists to ease the onset of a frozen shoulder:

Tip #1: Check whether it’s really a frozen shoulder

To make sure what you truly have is a frozen shoulder, here is a quick self assessment you can do by yourself:

1. Stand in front of a mirror or have a companion observe you as you move your arm and shoulder. Look out for how much and how well you can move your shoulders. 

2. Slowly raise both arms up in front of you and overhead. If you have a “frozen shoulder,” your painful arm may only raise to a point just past parallel with the floor. Plus, your shoulder blade will rise up unnaturally and your painful shoulder may move up towards your ear. As you lift your arm, you may also feel pain in your shoulder. Slowly lower your arm.

3. Now, slowly lift your arm out to the side, again observing the amount of motion. If your shoulder only goes up to a point that is just level with the floor and it is painful, then you may have “frozen shoulder.” Your shoulder may also move up towards your ear like in the previous motion test. 

4. Finally, stand with both arms at your side and keep your elbows bent to 90 degrees. While keeping your elbows tucked into your sides, rotate your arms out. This direction of motion is called external rotation. If you have a “frozen shoulder,” the painful side will not rotate as far as your non-painful arm.

Tip #2: Use heat / cold treatments

Heat treatments can include taking a long, warm shower or bath in the morning to help ease stiffness and using an electric blanket or moist heating pad to reduce discomfort overnight.

Cold treatments can help relieve joint pain, swelling, and inflammation. Wrap a gel ice pack or a bag of frozen vegetables in a towel and apply it to painful joints for quick relief.

Tip #3: Keep it moving

Even though it hurts, The more you move your joints, the stronger the supporting muscles become, leading to less pain and more range of motion and stability.

So make it a habit to move your arms often, every hour or so if you can.

Tip #4: De-stress

It is important if you tend to experience stress to take time to relax every day.

Stress leads to release of high quantities of the hormone cortisol, which increases inflammatory levels in the body.

Stress can also cause our muscles to tense up; this tension causes our joints to work so much harder which can lead to further inflammation and discomfort. 

Tip #5: Aim for Hormonal Balance

If you only started experiencing frozen shoulders ever since menopause, chances are the hormonal imbalance might be the culprit for your predicament.

Falling estrogen levels are thought to be one of the main causes of joint pain during menopause. Estrogen is responsible for regulating fluid levels in the body, and lower levels can affect the hydration and lubrication of the joint tissues, including the cartilage, ligaments and tendons.

Furthermore, fluctuating estrogen levels can also rise to underlying, low-grade inflammation, which can lead to joint pains.

PS: These tips will definitely help to thaw and help you regain movement in your shoulders!

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