Frozen Shoulder: Busting the Myths

November 29, 2025

If you have ever had to stretch your neck or back to reach for something, only to wake up the next morning with a dull ache and stiffness in your shoulder you’re probably not the only one. Many of our patients that comes into Rapid Physiocare are just as worried. “Is my shoulder going to end up being stuck for good?” they ask.

The condition we are talking about here is called a frozen shoulder, also known as adhesive capsulitis. There’s nothing pleasant about being stuck with a shoulder that’s constantly on the painful side. And this lead to a load of myths floating online, which tend to scare people even more than the actual condition.

In this blog, we are going to give you the lowdown on frozen shoulder from a physiotherapist’s perspective: what it is, what it’s not, and the safest, most effective way to recover.

What is Frozen Shoulder?

So, what happens when you get a frozen shoulder? The short answer is that the capsule surrounding your shoulder joint gets all inflamed and tight and eventually shrinks down and becomes thick. That reduces your movement. Many describe the same general pattern:

A dull ache in the shoulder area
Difficulty to lift your arm
Pain that keeps you awake at night
That nagging feeling that you’re stuck during everyday tasks

Frozen shoulder follows a typical pattern, usually going through three stages: freezing, frozen and thawing. Physiotherapy is all about trying to get you moving again as quickly as possible, while keeping the pain to a minimum and getting your range of motion back.

Myth vs. Fact:

Myth 1: “You get a frozen shoulder because you slept in a weird position.”

Fact:

Sleeping in a strange way might make your shoulder all stiff and sore, but it won’t give you a frozen shoulder. This is all down to inflammation inside the joint. People with diabetes, thyroid conditions, or a long time bedridden are more at risk.

Myth 2: “I should just leave my arm still and let it be”

Fact:

Nope! Not moving your arm can make things worse. When you’re not using it at all, the joint capsule gets even tighter, which is the opposite of what you want. Your physiotherapist can help you prescribe some gentle exercises that are safe.

The gentle exercises can help to keep that joint flexible and makes the recovery process more effective.

Myth 3: “Frozen shoulder will just sort itself out on its own.”

Fact:

Well, technically yes, it is possible that you’ll get better on your own in 2 or 3 years, but here’s the thing: there probably still have stiffness long after the pain has gone.

If you do get some physiotherapy, the chances are it will be a faster recovery for you. We talk about things like joint mobilization, myofascial release, and getting those muscles nice and strong again.

Myth 4: “Physiotherapy is super painful and I’ll hate it”

Fact:

Now that just isn’t true! A good physiotherapist will know how to work with your pain levels so you can get the most out of your treatments. We do things like

Heating up that joint to get it nice and relaxed
Some electrotherapy to knock that pain right out
Gently mobilising the joint to loosen it up a bit
Some exercises to get the muscles nice and strong again

You’d be surprised at how manageable physiotherapy is.

Myth 5: “Frozen shoulder only affects older people”

Fact:

While it is more common in older folks, you can get frozen shoulder if you’ve been bedridden for a while or if you have diabetes, a thyroid condition, or an autoimmune disease. It’s an inflammatory problem, not just an age-related condition.

How We Help You Get Your Shoulder Back

When you visit Rapid Physiocare, we do a thorough assessment, not just of your shoulder, but of your whole posture, your habits and your medical history. We find out what’s really going on, and then we put together a treatment plan that’s specific just to you.

Frozen shoulder does respond well to physiotherapy, especially if you stick with it regularly. Your physiotherapist will discuss about.

1. Getting rid of that pain

We use all sorts of techniques to ease off that pain, from heat and ultrasound to some nice soft tissue release.

2. Getting the joint moving

We get that joint moving gently but, just enough to keep it nice and flexible.

3. Stretching things out

We do some shoulder exercises to help loosen everything up a bit.

4. Strengthening the muscles

Once the pain is under control, we work on getting those muscles nice and strong again, so that they don’t stiffen up all over again.

5. Home exercises

We teach you how to do some exercises at home that will help keep everything in check.

When You Start to Feel the Benefits

You’re probably going to start to notice things getting better when:

The pain at night starts to go away
It’s easier to lift your arm above your shoulder
You can comb your hair again without wincing
You can reach behind your back without pain

Recovery is not going to happen overnight, but with the right help, you can expect steady progress.

Some Quick Tips to Try at Home

Try these things at home (but don’t push it if you start to feel any pain):

Warm up with a nice hot compress before you stretch
Keep that shoulder moving, but gently
Don’t make jerky movements
Try a towel stretch to keep things flexible
Do some pendulum swings every day

When You Need to See a Physiotherapist Right Away

If you’re experiencing any of these symptoms, it’s best to see professional help right away:

Pain in the night that’s keeping you awake
You can’t lift your arm more than a bit
Your shoulder feels stuck and won’t budge
You’ve got diabetes and are getting a new shoulder problem
You’re finding it really hard to do everyday tasks

The earlier you get help, the better your chances are of getting better fast.

Frequently Asked Questions

1. How Long Does Frozen Shoulder Take to Heal?

Most people can expect to be back to normal in 6 to 12 months with regular physiotherapy. But without treatment, it can take up to 2 or 3 years.

2. Will my shoulder go back to normal?

Yes, the majority of patients are able to regain almost complete mobility with physiotherapy and doing exercises at home.

3. Can frozen shoulder come back again?

It’s not all that common for it to come back, but if you have diabetes or thyroid conditions, then your chances of it coming back in the future is higher.

4. Is physiotherapy painful for a frozen shoulder?

It’s not meant to be painful; you might feel a bit of a stretch, but the treatment sessions are carefully controlled and will be toned down if you do feel uncomfortable.

5. Do injections do any good?

In some cases, getting a corticosteroid injection can help reduce the inflammation for a bit, but you do need to follow that up with some physiotherapy too if you want to get any long-term improvement.

Final Takeaway

Frozen shoulder can be a real nightmare, especially when you find yourself struggling with things that used to be a breeze. But with some guidance, some patience, and a bit of consistent physiotherapy, you can get your strength, mobility and comfort back.

If you’re finding your shoulder getting more stiff or painful, don’t just sit back and wait for it to sort itself out on its own. Rapid Physiocare has got a team of physiotherapists who are here to help you recover in a safe and gentle way.

Get in touch and book a consultation, and you’ll be taking the first step towards a shoulder that doesn’t ache all the time.

Tags : Frozen Shoulder, Frozen Shoulder Exercises, Frozen Shoulder Home Remedies, Frozen Shoulder Physiotherapy, frozen shoulder therapy