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Deepti, a Delhi CBSE teacher, overcame months of frozen shoulder pain with physiotherapy and exercise, gradually regaining mobility and valuing movement.
From a tiny ache to painful stiffness, frozen shoulder can lock the arm for months. Here’s how early movement can prevent long-term damage. (Image-AI)
A dull ache, a stubborn stiffness, and a shoulder that refuses to move, the frozen shoulder creeps in quietly, then takes over daily life for months, sometimes years.
That ‘minor’ discomfort often begins as a harmless shoulder pull while reaching for a cupboard or getting dressed. Many brush it off as a pulled muscle or an aftereffect of a long workday, but slowly, the shoulder gets stiffer.
Simple movements become guarded, sleep turns restless, and for some, the pain fades, but the immobility lingers as if the joint has locked. The condition is known medically as frozen shoulder, adhesive capsulitis or 40-year-shoulder.
When The Shoulder Freezes In Place
Frozen shoulder is a painful condition in which movement of the shoulder joint becomes restricted. According to the Cleveland Clinic, it occurs when the strong connective tissue surrounding the shoulder joint, known as the joint capsule, becomes thickened, inflamed and stiff.
According to Dr Anjan A, Orthopaedician, Apollo Hospitals Sheshadripuram, Bengaluru, “Adhesive capsulitis is a condition of the shoulder characterised by functional loss of both passive and active shoulder motion. It is commonly associated with diabetes and thyroid disease. Unlike a regular shoulder injury, frozen shoulder doesn’t improve with rest alone and can persist for months if not addressed.”
The shoulder is a ball-and-socket joint; the rounded head of the upper arm bone fits into a shallow socket in the shoulder blade. This arrangement allows flexibility, lifting, rotating, and reaching overhead. The entire shoulder structure is enclosed within a capsule of connective tissue that stabilises the joint.
In frozen shoulder, inflammation causes this capsule to tighten, and thick bands of scar tissue, called adhesions, develop. As pain increases, people instinctively reduce movement. That lack of use further stiffens the capsule, creating a vicious cycle. The shoulder quietly “freezes.”
For Deepti, a 41-year-old Delhi-based English teacher at a CBSE school, that “freezing” did not happen overnight. She first noticed discomfort while writing on the classroom board.
“At first, I thought it was just strain,” she says. “But then I couldn’t lift my arm properly. Even wearing a saree blouse became painful.” What seemed minor gradually began interfering with everyday routines.
Why Is It Often Mistaken For A Minor Muscle Strain?
“Patients experience severe pain in both frozen shoulder and muscle strain, which causes confusion,” says Dr Anjan. “In a muscle strain, resting usually brings relief. In frozen shoulder, the more you move and exercise, the better the outcome. Avoiding movement actually worsens stiffness.”
The Three Stages Of Frozen Shoulder
Frozen shoulder does not appear suddenly. It progresses through three distinct phases, each lasting months:
The Freezing Stage (2-9 months)
This is considered one of the most painful phases. Any movement of the shoulder triggers discomfort. Gradually, the range of motion begins to shrink, reaching up, behind the back or even sideways became difficult.
Deepti remembers this phase clearly. “The pain would worsen when I tried to sleep on my side. I had to adjust constantly,” she says. In the classroom, the stiffness became noticeable.
“I had to ask students to help pull down charts or write on the top corners of the board. As a teacher, you’re used to being independent. That loss of ease was frustrating.”
This slow progression added to her uncertainty. There was no sudden injury. It just kept getting worse quietly. “That made me delay seeing a doctor because I kept thinking it would settle on its own.”
The Frozen Stage (4-12 months)
During this stage, pain may reduce, but stiffness worsens. The shoulder felt rigid and resistant. Daily tasks, including combing hair, dressing, and lifting objects, can feel frustratingly limited.
For many, including Deepti, this is when the mental toll becomes evident. “Chronic pain makes you irritable,” she admits. “I noticed I was more impatient at home because I could not sleep well.”
The Thawing Stage (5-24 months)
In the recovery phase, mobility slowly improves. The shoulder begins to “loosen.” Progress is gradual, sometimes barely noticeable week to week, yet progress was steady. After consulting a doctor, Deepti was diagnosed with what is commonly referred to as a “40-year-old shoulder.”
A combination of physiotherapy sessions and exercises gradually improved her mobility. “The exercises felt frustrating in the beginning,” she recalls. “Progress was slow. But over the months, I could feel the stiffness reducing. It taught me patience.”
Overall, the full cycle of frozen shoulder may last one to three years. Even without treatment, most people eventually regain movement, though recovery may be slower.
Who Is Most At Risk?
While frozen shoulder can affect anyone, certain groups are more vulnerable. Adults between 40 and 60 years are most commonly affected. Women are more likely than men to develop the condition, which is why it is sometimes informally called “40-year-old shoulder.”
Diagnosis And Treatment
A healthcare provider will assess the active and passive range of motion in the frozen shoulder; both are limited. X-rays may be ordered to rule out arthritis, while advanced imaging is reserved for suspected additional injuries.
For Deepti, consistency made the difference. “Once the pain started reducing, even my mood improved,” she says. Today, she has regained most of her shoulder function and has adopted preventive habits. “I’ve learned not to ignore small aches. Movement is important. I never skip my stretches now.”
Dr Anjan stresses, “Consistency is key. Simple exercises, physiotherapy, and patience often result in significant recovery. Ignoring small aches delays treatment and prolongs discomfort.”
She now dedicates five to ten minutes each morning to shoulder mobility exercises each morning before school. “It has become as essential as brushing my teeth,” she adds. Although driving her own car is still difficult, “I know it will get better with time.”
The Biggest Myth About Frozen Shoulder
“The biggest myth is that because frozen shoulder is painful, you should rest it,” says Dr Anjan. “In reality, movement is essential. The more you perform guided exercises, the better your shoulder recovers.”
Can Regular Exercise Speed Up Recovery?
“Simple range-of-motion exercises at home are currently the best remedy for frozen shoulder,” he advises. “Although the exact cause in diabetic patients requires further study, consistent gentle movement is crucial to prevent stiffness and restore function.”
Road To Recovery
With simple treatments, pain relief, exercises and physiotherapy sessions, many people regain functioning within a year. Frozen shoulder is not merely a mechanical issue of the joint. It is an experience that demands patience, awareness, and steady effort.
As Deepti puts it, “Movement is important. I never skip my stretches now.” Her journey reflects Dr Anjan’s advice: early attention and regular exercise make the difference between prolonged frustration and gradual freedom of motion.
February 16, 2026, 08:00 IST
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