Adhesive Capsulitis: What It Is and How to Get Moving Again

When your shoulder locks up and even simple tasks like reaching for a cup or brushing your hair become painful, you might be dealing with adhesive capsulitis, a condition where the shoulder joint capsule thickens and tightens, restricting movement. Also known as frozen shoulder, it doesn’t just hurt—it makes daily life feel impossible.

Adhesive capsulitis usually shows up in people between 40 and 60, especially those with diabetes, thyroid issues, or who’ve had shoulder injuries or surgery. It doesn’t happen overnight. It creeps in slowly, often starting with mild pain that gets worse at night, then stiffness sets in. The shoulder joint’s capsule, which normally lets you move freely, becomes inflamed and scarred, sticking to itself like glue. That’s why it’s called frozen. You can’t lift your arm, reach behind your back, or rotate your shoulder without serious discomfort. And unlike a simple strain, this isn’t something you can just rest and heal on your own.

What makes it worse is that many people wait too long to act. They assume the pain will go away, or they try heat packs and ibuprofen and give up when it doesn’t help fast enough. But adhesive capsulitis follows a predictable pattern: freezing, frozen, and thawing—each phase lasting months. The key isn’t just pain relief, it’s getting movement back before the joint stiffens permanently. That’s where physical therapy, stretching routines, and sometimes cortisone injections make the real difference. You don’t need surgery right away. Most people recover with consistent movement and time, but only if they start early.

Some of the posts here dig into how pain meds like NSAIDs help manage symptoms, while others look at alternatives to steroid injections or compare topical gels like Rumalaya Gel for localized relief. You’ll find advice on shoulder mobility exercises that actually work, what to avoid doing when your shoulder is locked, and how to tell if what you’re feeling is adhesive capsulitis or something else—like a rotator cuff tear. There’s also info on how chronic conditions like diabetes raise your risk, and what steps you can take to reduce it.

This isn’t about quick fixes. It’s about understanding the process, knowing what to expect, and finding the right tools to get your shoulder moving again. Whether you’re just noticing stiffness or you’ve been stuck for months, the right approach can turn things around. Below, you’ll find real, practical guides from people who’ve been there—no fluff, no hype, just what helps and what doesn’t.