Adhesive Capsulitis: What It Is and How to Ease the Pain

If your shoulder feels stiff, achy, and you can barely lift your arm, you’re probably dealing with adhesive capsulitis, more commonly called frozen shoulder. It isn’t a rare condition, but many people don’t recognize it until the pain limits daily tasks. The good news? Most cases improve with the right mix of movement, medication, and professional help.

Why Your Shoulder Gets Stuck

Adhesive capsulitis starts when the capsule surrounding the shoulder joint thickens and tightens. This capsular tightening limits the joint’s range of motion and creates the classic “freezing” feeling. Common triggers include a recent injury, surgery, or even a long period of immobility—think a broken arm or a prolonged sling. Diabetes and thyroid disorders raise the risk, too, so if you have those conditions, keep an eye on shoulder changes.

Simple Steps to Get Moving Again

First off, don’t force the joint. Gentle, pain‑free stretches are key. A popular move is the pendulum swing: lean forward, let the arm dangle, and let gravity guide a small circular motion for 1‑2 minutes, a few times a day. Next, try a towel stretch—hold a towel behind your back with one hand over the shoulder and the other behind the lower back, then gently pull the towel upward to stretch the front of the shoulder.

Over‑the‑counter NSAIDs like ibuprofen can help reduce inflammation and make the stretches easier. If pain stays high, a doctor may prescribe a short course of steroids or recommend a cortisone injection directly into the shoulder capsule. Physical therapy often combines these meds with guided exercises, and many people see steady improvement within 3‑6 months.

When home tricks aren’t enough, advanced options exist. Joint distension (injecting sterile fluid to stretch the capsule) and manipulation under anesthesia are two procedures doctors use for stubborn cases. They sound intense, but they’re usually reserved for people who haven’t responded to months of therapy.

Recovery isn’t a race. Most folks regain full motion by the end of a year, though some may take longer. Staying consistent with the stretches, keeping the shoulder active, and following your therapist’s plan can shave weeks off the timeline.

Bottom line: adhesive capsulitis may feel like your shoulder is glued shut, but it’s a reversible condition. Start with low‑impact movements, manage pain wisely, and seek professional guidance if progress stalls. With patience and the right approach, you’ll get your arm back to normal faster than you expect.