Frozen Shoulder Recovery: How Long Does It Last?
A frozen shoulder (medically known as adhesive capsulitis) is notorious for its stubborn, lingering symptoms. If you’re struggling with one, you’re likely wondering, “How much longer will this last?” While every case is unique, frozen shoulders typically follow a predictable timeline. At Flynn Chiro in Melbourne, we believe knowledge is power—so let’s break down what to expect and how to navigate recovery
The Three Stages of a Frozen Shoulder
Frozen shoulders progress through three phases, each with its own challenges and duration:
1. Freezing Stage (Painful Phase)
Duration: 2–9 months
What to expect: Pain gradually increases, and shoulder movement becomes more restricted. Discomfort often worsens at night, making sleep difficult.
Focus: Pain management and preserving range of motion,
2. Frozen Stage (Stiffness Phase)
Duration: 4–12 months
What to expect: Pain may lessen slightly, but stiffness peaks. Everyday tasks (like reaching overhead or behind your back) feel nearly impossible.
Focus: Gentle stretching and strengthening to prevent further stiffness.
3. Thawing Stage (Recovery Phase)
Duration: 6 months–2 years
What to expect: Gradual return of shoulder mobility. Progress can feel frustratingly slow, but consistency pays off.
Focus: Restoring full function and preventing recurrence.
Total timeline: Most frozen shoulders resolve within 1.5–3 years, though some cases improve faster with proactive care.
Factors That Influence Recovery Time
While frozen shoulders generally follow a three-stage timeline, recovery speed varies widely between individuals. Understanding the factors that can hasten or hinder progress empowers you to take control of your healing journey. Here’s a detailed look at what shapes recovery:
1. Underlying Health Conditions
Certain chronic conditions prolong inflammation or impair tissue repair, slowing recovery. For example:
- Diabetes (especially type 2) is strongly linked to severe, longer-lasting frozen shoulders due to its impact on collagen formation and joint health.
- Thyroid disorders (hypo- or hyperthyroidism) disrupt metabolic processes critical for healing.
- Cardiovascular issues or autoimmune diseases (e.g., rheumatoid arthritis) may exacerbate stiffness and pain.
Tip: Managing these conditions with your GP is crucial—optimising blood sugar levels or thyroid function can speed up shoulder recovery.
2. Age and Activity Level
While frozen shoulders commonly affect those aged 40–60, younger patients often recover faster due to better tissue elasticity. However, an overly sedentary lifestyle can worsen stiffness, while controlled, gentle movement (e.g., swimming, yoga) maintains joint mobility. Conversely, overloading the shoulder with heavy lifting or repetitive tasks (e.g., painting, manual labour) may prolong inflammation.
3. Stage of Diagnosis
Early intervention during the freezing stage (when pain is building but stiffness isn’t severe) yields better outcomes. Delaying treatment until the frozen stage often means more intensive rehab is needed to “thaw” the joint. At Flynn Chiro, we use soft tissue therapy and mobilisation techniques to slow progression if caught early.
4. Adherence to Rehab
Consistency is key. Patients who regularly perform prescribed stretches (e.g., pendulum exercises, cross-body reaches) and strengthen supporting muscles (rotator cuff, scapular stabilisers) typically recover faster. Skipping exercises or overdoing them (risking reinjury) can derail progress. Tip: Set phone reminders or pair exercises with daily habits, like stretching during your morning coffee.
5. Lifestyle and Habits
- Smoking restricts blood flow to the shoulder, delaying tissue repair.
- Poor posture (hunching over screens) strains the joint, worsening stiffness.
- Stress heightens muscle tension and inflammation—mindfulness or breathing exercises can help.
6. Previous Shoulder Injuries
Past trauma (e.g., rotator cuff tears, fractures) or surgeries (e.g., mastectomy, cardiac surgery) increase the risk of developing a frozen shoulder and may extend recovery time. Scar tissue or lingering weakness can complicate rehab.
7. Work and Hobbies
Jobs or activities requiring overhead movements (e.g., construction, tennis, gardening) strain the shoulder. Modifying tasks or taking frequent breaks to stretch can reduce flare-ups.
Supportive Care
Combining chiropractic care with physiotherapy, acupuncture, or massage therapy often accelerates recovery. At Flynn Chiro, we tailor plans to include co-treatments if needed, ensuring your shoulder gets comprehensive support. Early treatment can fix frozen shoulder faster and prevent long-term stiffness.
Can You Speed Up Recovery?
While frozen shoulders often follow their own timeline, these steps can help:
- Stay active within limits: Avoid immobilising the shoulder completely. Gentle, regular movement prevents further stiffness.
- Prioritise chiropractic care: Soft tissue therapy and joint mobilisation (offered at Flynn Chiro) can reduce pain and improve range of motion.
- Heat and cold therapy: Use heat packs to relax muscles before stretching, and ice to manage inflammation after activity.
- Modify daily habits: Avoid repetitive overhead movements or heavy lifting that strain the shoulder.
When to Seek Professional Help
Don’t resign yourself to waiting it out! Consult a healthcare provider if:
- Pain disrupts sleep or daily life for more than a few weeks.
- Stiffness persists despite home care.
- You have diabetes or another condition linked to slower recovery.
At Flynn Chiro, our Melbourne team is expert in:
- Personalised treatment plans to target your specific stage of recovery.
- Rehab exercises to restore strength and flexibility.
- Postural advice to prevent future shoulder issues.
Book an appointment to start your journey toward faster relief.
The Good News? It Does Get Better
Frozen shoulders are temporary, even if recovery feels slow. With patience and the right support, most people regain near-full mobility. The key is to stay proactive—avoid “resting” the shoulder entirely, as this can worsen stiffness.
Final Thoughts
While the phrase “time heals all wounds” applies to frozen shoulders, you don’t have to endure years of discomfort. Combining professional care, gentle exercise, and lifestyle adjustments can shorten your recovery timeline significantly.
— The Flynn Chiro Team
Related Article: How to Sleep with a Frozen Shoulder: Expert Tips for Relief
