Frozen Shoulder After 40? Here’s Why It Happens and How to Fix It with Physiotherapy

Are you struggling to lift your arm, feeling stiffness in your shoulder, or experiencing pain that seems to worsen over time? If you’re over 40, you might be dealing with frozen shoulder, a condition that restricts movement and makes even simple tasks challenging.

But why does frozen shoulder occur more commonly after 40, and what can be done to fix it? In this blog, we’ll explore the causes, symptoms, and—most importantly—how physiotherapy can help you recover faster and regain mobility.

What Is Frozen Shoulder?

Frozen shoulder, also called adhesive capsulitis, is a condition where the shoulder joint becomes stiff, painful, and loses mobility over time. It typically goes through three stages:

1. Freezing Stage (Painful Stage) – Shoulder pain gradually increases, and movement becomes difficult. (Lasts 2-9 months)

2. Frozen Stage (Stiffness Stage) – Pain may reduce, but stiffness increases, limiting arm movement. (Lasts 4-12 months)

3. Thawing Stage (Recovery Stage) – Shoulder movement begins to improve gradually. (Lasts 6 months to 2 years)

Without proper treatment, frozen shoulder can take years to heal, but physiotherapy can significantly speed up recovery.

Why Does Frozen Shoulder Happen More After 40?

1. Age-Related Changes in the Shoulder Joint

As we age, the shoulder capsule (the connective tissue surrounding the joint) loses elasticity. This makes it prone to thickening and tightening, leading to stiffness.

2. Hormonal Changes (Especially in Women)

Hormonal changes, particularly in women after 40, may contribute to inflammation and stiffness in the shoulder joint, increasing the risk of frozen shoulder.

3. Increased Risk in Diabetics and Other Health Conditions

People with diabetes, thyroid disorders, heart disease, or Parkinson’s disease have a higher chance of developing frozen shoulder due to changes in circulation and inflammation levels.

4. Shoulder Injuries or Immobilization

If you’ve had a shoulder injury, surgery, or prolonged immobility (such as wearing a sling after a fracture), the lack of movement can trigger frozen shoulder.

5. Poor Posture and Sedentary Lifestyle

Sitting for long hours, poor shoulder posture, or lack of shoulder movement can contribute to joint stiffness, making frozen shoulder more likely.

How Physiotherapy Can Help Fix Frozen Shoulder

Physiotherapy is the most effective and natural way to restore shoulder movement, reduce pain, and speed up the recovery process. Here’s how:

1. Pain Management Techniques

• Manual Therapy : Helps release tight muscles and improve blood circulation.

• Heat Therapy: Reduces pain and inflammation, making it easier to move the shoulder.

• Electrotherapy : Stimulates nerves to relieve pain and improve mobility.

2. Stretching Exercises to Improve Mobility

A physiotherapist will guide you through gentle stretching exercises that help loosen the shoulder capsule. Examples include:

• Pendulum Stretch – Let your arm hang and move in small circles.

• Cross-Body Stretch – Gently pull your arm across your chest to stretch the shoulder.

3. Strengthening Exercises

As stiffness improves, strengthening exercises are introduced to rebuild muscle function:

• Isometric Shoulder Exercises – Contracting shoulder muscles without movement to build strength.

• Resistance Band Exercises – Gradually improve shoulder stability and flexibility.

4. Posture Correction and Ergonomic Advice

Poor posture can worsen frozen shoulder. Physiotherapists provide:

✔ Postural correction exercises

✔ Workstation adjustments to reduce strain

✔ Sleeping position recommendations for less pain

5. Joint Mobilization and Movement Therapy

Physiotherapists use passive joint mobilization techniques to gently restore movement in the shoulder, reducing stiffness faster.

How Long Does Recovery Take with Physiotherapy?

With consistent physiotherapy, most people see improvement within 3 to 6 months, depending on the severity of their condition. Starting treatment early can prevent long-term stiffness and disability.

If you’re struggling with frozen shoulder, don’t wait for the pain to get worse. At Activ Physiotherapy, we offer:

✔ Personalized treatment plans for faster recovery

✔ Advanced pain relief techniques

✔ Expert guidance on exercises and movement therapy

Regain your shoulder mobility and live pain-free! Book an appointment today.